Category: Beef

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5 points

Yield:  6 servings (serving size: 1 steak and 1 1/2 tablespoons sauce)

1/2 teaspoon salt, divided
1/4 teaspoon black pepper
6 (4-ounce) beef tenderloin steaks, trimmed (about 1 inch thick)
1 teaspoon butter
1/2 cup finely chopped shallots
1/3 cup water
2 tablespoons Worcestershire sauce
1 1/2 tablespoons fresh lemon juice
1 1/2 tablespoons dry sherry
2 tablespoons chopped fresh parsley

Heat a large, heavy skillet over medium-high heat. Sprinkle 1/4 teaspoon salt and black pepper evenly over steaks. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove from pan; cover and keep warm.

Melt butter in pan over medium heat. Add shallots, and cook 2 minutes or until tender, stirring occasionally. Add water and remaining ingredients, stirring with a whisk. Reduce heat, and simmer 1 minute. Stir in the remaining 1/4 teaspoon salt. Spoon sauce over steaks, and sprinkle with parsley.

CALORIES 197 (40% from fat); FAT 8.7g (sat 3.3g,mono 3.3g,poly 0.3g); IRON 3.5mg; CHOLESTEROL 73mg; CALCIUM 18mg; CARBOHYDRATE 3.8g; SODIUM 312mg; PROTEIN 24.2g; FIBER 0.1g

9 points

Yield: 6 servings (serving size: 1 cup stir-fry and 1/2 cup rice)

1/4 cup low-sodium soy sauce, divided
1/4 cup Chinese black (Chinkiang) vinegar or rice vinegar, divided
4 teaspoons dark sesame oil
1/2 teaspoon five-spice powder
3/4 pound top round, cut into1/4-inch strips
1/3 cup water
1 teaspoon cornstarch
2 teaspoons peanut oil, divided
3 tablespoons sesame seeds, toasted and divided
1 tablespoon minced peeled fresh ginger
2 garlic cloves, minced
2 cups red bell pepper strips
1 1/2 cups frozen blanched shelled edamame (green soybeans), thawed
1 cup sliced shiitake mushroom caps
1 (15-ounce) can whole baby corn, drained
1/2 cup diagonally cut green onions
3 cups cooked jasmine rice

Combine 2 tablespoons soy sauce, 2 tablespoons vinegar, sesame oil, and five-spice powder in a medium bowl, stirring with a whisk. Add beef; toss to coat. Let stand 10 minutes. Remove beef from bowl; discard marinade.

Combine 2 tablespoons soy sauce, 2 tablespoons vinegar, water, and cornstarch, stirring with a whisk.

Heat 1 teaspoon peanut oil in a large nonstick skillet over medium-high heat. Add beef; stir-fry 1 minute. Remove beef from pan. Add 1 teaspoon peanut oil, 2 tablespoons sesame seeds, ginger, and garlic to pan; stir-fry 30 seconds. Add bell pepper, edamame, mushrooms, and corn; stir-fry 2 minutes. Add beef and cornstarch mixture; stir-fry 3 minutes or until sauce thickens. Remove from heat; stir in 1 tablespoon sesame seeds and onions. Serve over rice.

CALORIES 434 (30% from fat); FAT 14.4g (sat 3.3g,mono 4.8g,poly 3.5g); IRON 3.7mg; CHOLESTEROL 36mg; CALCIUM 62mg; CARBOHYDRATE 55.9g; SODIUM 318mg; PROTEIN 21.7g; FIBER 6.3g

5 points

If you don’t have dried Italian seasoning on hand, use 1/8 teaspoon dried basil and 1/8 teaspoon dried oregano. You can also substitute 1 teaspoon dried rosemary for the fresh. Prepare marinade up to a day in advance, and store in an airtight container in the refrigerator.

Yield:  4 servings (serving size: 3 ounces steak and 1/4 cup sauce)

1 cup finely chopped onion
3/4 cup low-salt beef broth
3/4 cup Merlot or other dry red wine
1 tablespoon chopped fresh rosemary
1/2 teaspoon salt
1/4 teaspoon dried Italian seasoning
2 garlic cloves, minced
1 (1-pound) flank steak, trimmed
Cooking spray
1 tablespoon tomato paste
2 teaspoons Dijon mustard

Preheat grill or broiler.

Combine first 7 ingredients in a large zip-top plastic bag. Add steak; seal bag. Marinate in refrigerator 20 minutes, turning once. Remove steak from bag, reserving marinade.

Place steak on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices; keep warm.

While steak cooks, combine reserved marinade, tomato paste, and mustard in a medium saucepan over medium-high heat, stirring well with a whisk. Bring to a boil, and cook until reduced to 1 cup (about 7 minutes). Serve the sauce with steak.

CALORIES 203 (39% from fat); FAT 8.8g (sat 3.6g,mono 3.5g,poly 0.5g); IRON 2.7mg; CHOLESTEROL 54mg; CALCIUM 32mg; CARBOHYDRATE 6.1g; SODIUM 445mg; PROTEIN 23.8g; FIBER 1.1g

4 points

To serve two, use two (four-ounce) beef tenderloin steaks instead of flank steak, reduce the herbs to 1/2 teaspoon each, and omit the broth. Finish the tenderloin in the oven for two minutes instead of 10.

Yield:  6 servings (serving size: 3 ounces steak and about 1 tablespoon sauce)

1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh oregano
1 teaspoon chopped fresh parsley
2 teaspoons olive oil
1/8 teaspoon grated lemon rind
1 garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1 1/2-pound) flank steak, trimmed
Cooking spray
1/4 cup dry red wine
1/4 cup fat-free, less-sodium beef broth
Thyme sprigs (optional)

Preheat oven to 400°.

Combine first 6 ingredients in a small bowl; set aside.

Sprinkle salt and pepper over steak. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add steak to pan; cook 1 minute on each side or until browned. Add wine and broth; cook 1 minute. Spread herb mixture over steak; place pan in oven. Bake at 400° for 10 minutes or until desired degree of doneness. Let stand 10 minutes before cutting steak diagonally across the grain into thin slices. Serve with pan sauce. Garnish with fresh thyme sprigs, if desired.

CALORIES 167 (38% from fat); FAT 7g (sat 2.5g,mono 3.3g,poly 0.4g); IRON 1.6mg; CHOLESTEROL 37mg; CALCIUM 21mg; CARBOHYDRATE 0.5g; SODIUM 266mg; PROTEIN 23.9g; FIBER 0.1g

2-3 poblano chiles
1 tsp olive oil
1 lb flank steak, trimmed and cut into ¼” strips
1 c chopped onion
2 garlic cloves, minced
¾ c plain fat-free yogurt
½ c (4 oz) 1/3-less-fat cream cheese, softened
1 ½ c fresh corn kernels
1 tsp chicken-flavored bouillon granules
½ tsp black pepper
½ tsp ground cumin
1/3 c chopped fresh cilantro (optional)
16 (6”) corn tortillas

Preheat broiler.
Cut chiles in half lengthwise, and discard the seeds and membranes.  Place chile halves, skin sides up, on a foil-lined baking sheet; flatten with hand.  Broil 10 minutes or until blackened.  Place chiles in a zip-top plastic bag, and seal.  Let them stand for 10 minutes.  Peel and cut into ¼” strips.
Heat oil in a large nonstick skillet over medium-high heat.  Add steak, onion, and garlic; saute 6 minutes.  Add chiles, and saute 2 minutes.  Add yogurt and cream cheese; stir until cheese melts.  Stir in corn, bouillon, black pepper and cumin.  Cover and cook over low heat 10 minutes.  Stir in cilantro, if desired.  Spoon about ¼ c steak mixture into the center of each tortilla, and fold in half.  Garnish with cilantro sprigs, if desired.  Yield:   8 servings.

5 points

This Cuban dish traditionally cooks for a long time. In this twist, we offer similar tastes with a faster preparation.

Preparation Time: 45 minutes minutes
Yield:  4 servings (serving size: 1 1/4 cups)

Cooking spray
1 (1-pound) top sirloin, cut into (1-inch) pieces
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 ounces hot chicken Italian sausage
3/4 cup prechopped green bell pepper
1/2 cup prechopped onion
1/2 cup prechopped celery
3 garlic cloves, minced
2 cups refrigerated diced potatoes with onions (such as Simply Potatoes)
1/4 cup sliced pimiento-stuffed olives, divided
1 bay leaf
1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
1 tablespoon fresh lime juice
Lime wedges (optional)

1. Heat a large Dutch oven over high heat. Coat pan with cooking spray. Sprinkle beef with salt and black pepper. Add beef to pan; sauté 3 minutes or until browned. Remove casings from sausage. Add sausage to pan; sauté 1 minute or until browned, stirring to crumble. Stir in bell pepper, onion, celery, and garlic; sauté 2 minutes or until tender. Add potatoes, 2 tablespoons olives, and bay leaf to pan. Pour tomatoes evenly over beef mixture. Cover, reduce heat, and simmer 35 minutes or until beef is tender. Discard bay leaf. Stir in remaining 2 tablespoons olives and lime juice. Serve with lime wedges, if desired.

CALORIES 281 (23% from fat); FAT 7g (sat 2.4g,mono 2.9g,poly 0.7g); IRON 2.6mg; CHOLESTEROL 62mg; CALCIUM 52mg; CARBOHYDRATE 24.6g; SODIUM 684mg; PROTEIN 29.8g; FIBER 4.9g

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6 points

Yield:  4 servings (serving size: 1 steak and 1 tablespoon jus)

2 teaspoons cracked black pepper
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
1/4 teaspoon salt
1/2 cup port or other sweet red wine
1/2 cup fat-free less-sodium beef broth
1 tablespoon chilled butter, cut into small pieces

Heat a cast-iron skillet over medium-high heat. Rub pepper evenly over the steaks. Sprinkle salt over bottom of pan. Add steaks to pan; cook 2 minutes on each side or until browned. Remove steaks from pan; set aside.

Stir in port and broth, scraping pan to loosen browned bits. Reduce heat to medium. Return steaks to pan; cook 2 minutes on each side or until desired degree of doneness. Remove steaks from pan. Reduce liquid to 1/4 cup. Remove pan from heat. Add butter to pan; stir with a whisk until melted. Drizzle sauce over steaks.

CALORIES 257 (42% from fat); FAT 12g (sat 5.2g,mono 4.3g,poly 0.5g); IRON 3.6mg; CHOLESTEROL 78mg; CALCIUM 15mg; CARBOHYDRATE 4.3g; SODIUM 313mg; PROTEIN 24g; FIBER 0.3g