Category: Beef

5 points

Yield:  4 servings (serving size: 3 ounces)

1 pound top sirloin steak, trimmed
1 tablespoon brown sugar
3 tablespoons low-sodium soy sauce
1 tablespoon mirin (sweet rice wine)
1 teaspoon minced peeled fresh ginger
1 teaspoon dark sesame oil
3 garlic cloves, minced
Cooking spray

Wrap beef in plastic wrap; freeze 1 hour or until firm. Remove plastic wrap; cut beef diagonally across grain into 1/16-inch-thick slices.

Combine beef, sugar, and next 5 ingredients (sugar through garlic) in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.

Prepare grill.

Place a wire grilling basket on grill rack. Remove beef from bag; discard marinade. Place beef on grilling basket coated with cooking spray; grill 5 minutes or until desired degree of doneness, turning frequently.

CALORIES 208 (33% from fat); FAT 7.6g (sat 2.7g,mono 3.2g,poly 0.7g); IRON 3.1mg; CHOLESTEROL 76mg; CALCIUM 19mg; CARBOHYDRATE 6.4g; SODIUM 457mg; PROTEIN 26.1g; FIBER 0.2g

3 points

Yield:  12 servings (serving size: about 3 ounces meat and 1 tablespoon sauce)

1 (4 1/2-pound) standing rib roast, trimmed
Cooking spray
1 tablespoon whole black peppercorns, cracked
2 teaspoons salt, divided
3 tablespoons Dijon mustard
1/2 cup sliced shallots (about 2 medium)
3 garlic cloves, crushed
3 tablespoons chopped fresh rosemary
2 tablespoons chopped fresh thyme
1 1/2 cups fat-free, less-sodium beef broth
1 cup dry red wine
1 teaspoon butter

Preheat oven to 450°.

Place roast on a rack coated with cooking spray; place rack in a roasting pan. Sprinkle roast evenly with pepper and 1 1/2 teaspoons salt; rub with mustard. Combine shallots and garlic in a mini food processor; pulse to coarsely chop. Add rosemary and thyme; process until finely chopped. Rub shallot mixture evenly over roast. Bake at 450° for 25 minutes.

Reduce heat to 350° (do not remove roast from oven). Bake roast at 350° for 1 hour and 20 minutes or until a thermometer registers 145° (medium-rare) or until desired degree of doneness. Let stand 10 minutes before slicing.

Combine beef broth and red wine in a small saucepan; bring to a boil. Cook until reduced to 2/3 cup (about 15 minutes). Remove from heat; stir in butter and remaining 1/2 teaspoon salt. Serve with the roast.

CALORIES 143 (54% from fat); FAT 8.6g (sat 3.4g,mono 3.5g,poly 0.3g); IRON 1.2mg; CHOLESTEROL 63mg; CALCIUM 19mg; CARBOHYDRATE 1.8g; SODIUM 528mg; PROTEIN 13.6g; FIBER 0.4g

6 Points

Yield:  6 servings (serving size: 3 ounces beef and 1/2 cup chutney)

Steak:
1 tablespoon brown sugar
1 teaspoon salt
3/4 teaspoon ground cumin
3 garlic cloves, minced
1 (1 1/2-pound) flank steak, trimmed
Cooking spray

Chutney:
2 peeled ripe mangoes, each cut into quarters (about 1 pound)
1 teaspoon olive oil
1 cup thinly vertically sliced onion
1 tablespoon minced peeled fresh ginger
1/3 cup cider vinegar
2 tablespoons brown sugar
2 tablespoons fresh lime juice
1/4 teaspoon salt
1/4 teaspoon ground red pepper
2 cups finely diced seedless watermelon (about 3/4 pound)
1 1/2 tablespoons chopped fresh cilantro
1 1/2 tablespoons chopped fresh mint
Mint sprigs (optional)
Lime wedges (optional)

Prepare grill.

To prepare steak, combine first 4 ingredients. Sprinkle steak evenly with sugar mixture. Place steak on grill rack coated with cooking spray; grill for 8 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut steak diagonally across grain into thin slices.

To prepare chutney, place mango on grill rack coated with cooking spray; grill 4 minutes on each side. Cool and chop. Set aside.

Heat oil in a small saucepan over medium-high heat. Add onion; sauté 4 minutes. Add ginger; sauté 1 minute. Add vinegar, 2 tablespoons sugar, juice, 1/4 teaspoon salt, and pepper; cook 5 minutes or until liquid almost evaporates. Stir in mango; cook 1 minute. Remove from heat. Stir in watermelon, cilantro, and mint. Add mint sprigs and lime wedges, if desired.

CALORIES 274 (24% from fat); FAT 7.4g (sat 2.5g,mono 2.9g,poly 0.4g); IRON 2.3mg; CHOLESTEROL 37mg; CALCIUM 57mg; CARBOHYDRATE 26.8g; SODIUM 553mg; PROTEIN 25.7g; FIBER 2.3g

4 points

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

1 (1-pound) flank steak, trimmed
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Cooking spray
1/2 cup chopped shallots
1 (4-ounce) package gourmet mushroom mix
1/3 cup water
2 teaspoons Dijon mustard
1 tablespoon Worcestershire sauce
1/2 teaspoon chopped fresh thyme
1/4 cup fat-free sour cream

Preheat broiler.

Sprinkle steak evenly with salt and pepper. Place steak on a broiler pan coated with cooking spray. Broil 6 minutes on each side or until desired degree of doneness; let stand 10 minutes.

Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add shallots to pan; cook 3 minutes, stirring occasionally. Add mushrooms to pan. Cover and cook 4 minutes or until mushrooms are tender, stirring occasionally. Stir in 1/3 cup water, mustard, Worcestershire, and thyme. Cover and cook 2 minutes. Remove from heat; stir in sour cream.

Cut steak diagonally across grain into thin slices. Serve with mushroom sauce.

CALORIES 186 (27% from fat); FAT 5.6g (sat 2.3g,mono 2.2g,poly 0.3g); IRON 2.1mg; CHOLESTEROL 38mg; CALCIUM 49mg; CARBOHYDRATE 7.5g; SODIUM 443mg; PROTEIN 25.6g; FIBER 0.5g

7 points

Yield:  4 servings (serving size: 1 filet and 1 tablespoon sauce)

1 1/2 cups Merlot
1/4 cup finely chopped shallots
1/4 cup red currant jelly
1 tablespoon drained brine-packed green peppercorns, finely chopped
2 teaspoons butter
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Prepare grill to medium-high heat.

Combine wine and shallots in a small saucepan. Bring to a boil; cook until reduced to 1/4 cup (about 10 minutes). Strain through a sieve over a bowl; discard solids. Return wine to pan, and add jelly and green peppercorns. Cook over medium heat until jelly melts (about 2 minutes), stirring occasionally. Remove from heat. Stir in butter; keep warm.

Sprinkle steaks with salt and black pepper. Place beef on grill rack; cook 4 minutes on each side or until desired degree of doneness. Serve sauce with beef.

CALORIES 302 (39% from fat); FAT 13g (sat 5.5g,mono 4.9g,poly 0.5g); IRON 3.2mg; CHOLESTEROL 77mg; CALCIUM 23mg; CARBOHYDRATE 14.9g; SODIUM 294mg; PROTEIN 23.3g; FIBER 0.2g

7 points

Yield:  2 servings (serving size: 1 steak and 1/4 cup sauce)

1/2 cup less-sodium beef broth
1/4 cup water
2 teaspoons all-purpose flour
3/4 teaspoon Dijon mustard
1/2 teaspoon bottled minced garlic
1/4 teaspoon salt
1/8 teaspoon black pepper
Cooking spray
2 (4-ounce) beef tenderloin steaks
1 cup presliced mushrooms
1/2 cup sweet Marsala

Heat a large cast-iron skillet over high heat.

Combine first 7 ingredients in a bowl.

Coat pan with cooking spray. Add steaks to pan; cook 5 minutes on each side or until desired degree of doneness. Remove steaks from pan. Add mushrooms to pan, and cook 3 minutes or until lightly browned. Remove mushrooms from pan. Remove pan from heat; add Marsala, scraping the pan to loosen browned bits. Reduce heat to medium. Return pan to heat. Add broth mixture to pan; bring to a boil. Cook 1 minute, stirring frequently. Stir in mushrooms.

CALORIES 318 (31% from fat); FAT 11.1g (sat 4.2g,mono 4.5g,poly 0.6g); IRON 2.3mg; CHOLESTEROL 78mg; CALCIUM 32mg; CARBOHYDRATE 11.9g; SODIUM 410mg; PROTEIN 26.3g; FIBER 0.6g

5 points

Don’t add extra salt – the process of reducing it concentrates the salt that is in the tomato sauce

1 (8-ounce) package presliced mushrooms
1 cup dry red wine
1 pound boneless top sirloin steak (about 3/4 inch thick)
Cooking spray
1 cup chopped green onions
1/4 cup chopped fresh parsley, divided
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried rosemary
1 teaspoon balsamic vinegar
4 garlic cloves, minced
1 (10 1/2-ounce) can beef broth
1 (8-ounce) can tomato sauce

Combine the presliced mushrooms, wine, and steak in a large zip-top plastic bag, and seal. Marinate in the refrigerator for 30 minutes, turning occasionally.

Remove the steak from bag, reserving marinade. Place a large nonstick skillet coated with cooking spray over medium-high heat. Add steak; cook for 6 minutes or until desired degree of doneness, turning after 3 minutes. Remove from pan

Combine the onions, 2 tablespoons parsley, rosemary, and remaining ingredients. Add onion mixture and reserved marinade to pan. Bring to a boil; cook until reduced to 2 cups (about 15 minutes), stirring frequently.

Cut the beef diagonally across grain into thin slices. Place beef on a serving platter. Spoon the mushroom sauce over beef. Sprinkle with 2 tablespoons parsley.

Yield: 4 servings (serving size: 3 ounces beef and 1/2 cup sauce)

• Calories: 229
• Fat: 6.6g
• Fiber: 1.7g

5 points

1/4 cup low-salt beef broth
1/4 cup dry red wine
1/2 teaspoon all-purpose flour
1/4 teaspoon salt
1/4 teaspoon dried tarragon
1/8 teaspoon black pepper
Cooking spray
2 (4-ounce) beef tenderloin steaks
2 tablespoons chopped shallots
1 teaspoon chopped fresh parsley

Combine first 6 ingredients, stirring with a whisk.
Heat a nonstick skillet coated with cooking spray over medium-high heat. Add steaks; cook 3 minutes on each side or until desired degree of doneness. Remove from pan; keep warm. Add shallots to pan; sauté 1 minute. Add broth mixture; bring to a boil. Cook until reduced to 1/4 cup (about 1 minute). Serve sauce with the steaks. Sprinkle with parsley.

Yield: 2 servings (serving size: 1 steak, about 2 tablespoons sauce, and 1/2 teaspoon parsley)

• Calories: 228
• Fat: 10.6g
• Fiber: 0.2g

5 points

2  teaspoons butter or stick margarine, divided
2  cups thinly sliced onion
3  cups cremini or button mush-room caps, halved (about 1/2 pound)
2/3  cup water
1  (10 1/2-ounce) can beef consomme
1  teaspoon dried thyme
1/4  teaspoon salt
1/4  teaspoon coarsely ground black pepper
1/8  teaspoon garlic powder
4  (4-ounce) beef tenderloin steaks (1 inch thick)
1/2  cup dry red wine
4  (1-ounce) slices French bread (about 1 inch thick), toasted

Melt 1 teaspoon butter in a large skillet over medium-high heat. Add onion and mushrooms; sauté 5 minutes, stirring frequently. Stir in water and consomme, scraping pan to loosen browned bits. Bring to a boil; cover and cook 10 minutes. Remove onion mixture from pan.

Combine thyme, salt, pepper, and garlic powder. Rub the thyme mixture over steaks. Melt 1 teaspoon butter in pan over medium-high heat. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm.

Add wine to pan, scraping pan to loosen browned bits. Stir in onion mixture; bring to a boil, and cook 1 minute. Return steaks to pan; simmer 1 minute.

Place one toast slice in each of 4 shallow serving bowls, and top each slice with steak. Spoon the onion mixture over each serving. Serve immediately.

Yield: 4 servings (serving size: 1 piece toast, 1 steak, and 1/2 cup sauce)

• Calories: 228
• Fat: 10.6g
• Fiber: 0.2g

8 points (includes noodles)

2 tsp olive oil
12 garlic cloves, crushed
1 (2 ob) boneless chuck roast, trimmed and cut into 2-inch cubes
1 ½ tsp salt
½ tsp ground pepper
1 c red wine
2 c chopped carrot
1 ½ c chopped onion
½ c beef broth
1 Tbsp tomato paste
1 tsp rosemary
1 tsp thyme
dash ground cloves
1 (14 ½ oz) can diced tomatoes
1 bay leaf
3 c cooked egg noodles

Heat oil in small Dutch oven over low heat.  Add garlic; cook 5 minutes or until garlic is fragrant, stirring occasionally.  Remove garlic with a slotted spoon and set aside.  Increase heat to medium high.  Add beef to pan; sprinkle with ½ tsp salt and ¼ tsp pepper.  Cook 5 minutes, browning on all sides.  Remove beef from pan.  Add wine to pan; bring to a boil, scraping pan to loosed browned bits.  Add garlic, beef, 1 tsp salt, ¼ tsp pepper, carrot and next 8 ingredients (through bay leaf), and bring to a boil.

Place in a slow cooker, cover and cook for 5 hours.

Make a gravy out of sauce and serve over noodles.

• Calories: 367
• Fat: 12.8g
• Fiber: 3.9g