Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Wednesday, January 14, 2015

meal ideas ~ beef up the meal

Need a little beef booster to your meal plan? These hearty beef recipes are full of protein and low in carbs, making them perfect additions to your healthy meal plan!

Sirloin Steak with Deep Red Wine Reduction
Marinating your steak in red wine gives it decadent flavor and tenderness. Choose this low-calorie, protein-rich recipe over starchy meals.

1/2 cup dry red wine
2 tablespoons balsamic vinegar
 1 tablespoon reduced-sodium soy sauce
 2 teaspoons instant coffee granules
 2 teaspoons Worcestershire sauce
 1/2 teaspoon coarsely ground black pepper
 1 pound boneless beef sirloin steak, trimmed and cut about 3/4 inch thick
 1/8 teaspoon salt
 Nonstick cooking spray
 Steamed sliced zucchini and summer squash (optional)
 Snipped fresh oregano (optional)

In a small bowl combine wine, vinegar, soy sauce, coffee granules, Worcestershire sauce, and pepper. Place the steak in a large resealable plastic bag set in a shallow dish. Pour 1/4 cup of the wine mixture over the steak. Seal bag; turn to coat steak. Marinate in the refrigerator 8 to 24 hours, turning occasionally. Stir the salt into the remaining wine mixture; cover and chill until needed.

 Lightly coat a grill pan with cooking spray. Heat over medium-high heat. Drain steak, discarding marinade. Cook steak on hot grill pan 10 to 12 minutes or until desired doneness (145 degrees F for medium-rare), turning once halfway through cooking time. Transfer steak to a cutting board.

Let stand 3 minutes; thinly slice steak.

Meanwhile, in a small saucepan heat the reserved wine mixture to boiling over medium-high heat. Boil, uncovered, 2 to 3 minutes or until mixture is reduced to 1/4 cup. (Or, for a more concentrated sauce, reduce mixture to 2 tablespoons.) Spoon wine mixture over sliced steak. If desired, serve with zucchini and/or sprinkle with oregano.

Nutrition Facts Per Serving: 162 cal., 5 g total fat (2 g sat. fat), 61 mg chol., 297 mg sodium, 4 g carb. (1 g sugars), 20 g pro. Diabetic Exchanges Lean Meat (d.e): 3; Mark as Free Exchange (d.e): 0; Fruit (d.e): 0.5

Sesame-Ginger Beef Stir-Fry
This low-carb beef stir-fry boasts nearly half the recommended daily value of protein, while broccoli, red pepper, and onion provide nutrients as well as a pop of color.

12 ounces boneless beef sirloin steak
 1 cup reduced-sodium chicken broth
 1 tablespoon grated fresh ginger or 1 teaspoon ground
 1 tablespoon cornstarch
 2 cloves garlic, minced
 1 teaspoon ground coriander
 1/8-1/4 teaspoon crushed red pepper
 2 teaspoons sesame oil
 1 medium onion, halved and sliced
 2 cups broccoli florets
 1 medium red sweet pepper, cut in bite-size strips
 1 1/3 cups hot cooked brown rice
 1 teaspoon sesame seed, toasted (optional)

If desired, partially freeze beef for easier slicing. Trim fat from meat. Thinly slice meat across the grain into bite-size strips. Set aside.

For sauce, in a small bowl stir together chicken broth, ginger, cornstarch, garlic, coriander, and crushed red pepper; set aside.

In a wok or large skillet heat sesame oil over medium-high heat. Add onion; cook and stir in hot oil for 2 minutes. Add broccoli and sweet pepper; cook and stir for 1 to 2 minutes more or until vegetables are crisp-tender. Remove from wok.

Add beef strips to hot wok. (Lightly coat unheated skillet with nonstick cooking spray if needed). Cook and stir for 2 to 3 minutes or until meat is slightly pink in center. Push meat from center of wok.

Stir sauce. Add sauce to center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok; stir to coat all ingredients with sauce. Cook and stir for 1 to 2 minutes more or until heated through. Serve immediately with rice. If desired, sprinkle with sesame seed.

Nutrition Facts Per Serving: 255 cal., 7 g total fat (2 g sat. fat), 36 mg chol., 212 mg sodium, 25 g carb. (4 g fiber, 4 g sugars), 23 g pro. Diabetic Exchanges  Lean Meat (d.e): 2.5; Fat (d.e): 0.5; Starch (d.e): 1.5; Vegetables (d.e): 1

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