Where's the Beef?

Here are six beef recipes to help you through the weekend. Enjoy!

BEEF RAGOUT

Yield: About 6 cups

Servings: 8 (3/4 cup) servings

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

1 tablespoon margarine

2 pounds round steak or other lean beef, cut in 3/4-inch cubes

2 cups chopped onion

5 cloves garlic, minced

2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley

1 tablespoon grated orange zest

1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary

2 bay leaves

1 teaspoon cinnamon

1/2 teaspoon salt

2 cups sliced fresh mushrooms

1 cup sliced green bell pepper

Directions

Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.

Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.

Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.

Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.

Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.

Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat

BEEF STEAK AND ROASTED VEGETABLE SALAD

Yield: Makes 4 servings.

View Online: http://diabeticgourmet.com/recipes/html/1007.shtml

Source: NCBA

Ingredients

2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick

8 cups torn salad greens

3/4 cup Italian dressing

Roasted Vegetables:

16 small mushrooms

1 large red, yellow or green bell pepper, cut into 1-inch wide strips

1 medium Japanese eggplant, sliced (1-inch)

1 medium onion, cut into 8 wedges

1 medium zucchini, sliced (1-inch)

2 tablespoons balsamic vinegar

2 large cloves garlic, minced

1 teaspoon dried rosemary leaves

Directions

Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.

Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.

Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.

Nutritional Information (Per Serving): Calories: 418; Protein: 3 g; Sodium: 849 mg; Cholesterol: 56 mg; Fat: 24 g; Saturated Fat: 4 g; Dietary Fiber: 8.7 g; Carbohydrates: 23 g

CALIFORNIA-ROLL BEEF SALAD

This begins, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”

Yield: 6 servings

Source: The Beef Checkoff

Find this recipe at: http://diabeticgourmet.com/recipes/html/855.shtml

Ingredients

3 boneless beef Top Loin (Strip) steaks, cut 3/4 inch thick (about 8 ounces each)

Marinade:

1/3 cup hoisin sauce

1/4 cup pomegranate juice

2 tablespoons minced garlic

2 tablespoons minced fresh ginger

1 tablespoon sesame oil

1/2 teaspoon pepper

Wasabi Cucumbers:

2 teaspoons wasabi paste

1 teaspoon pomegranate juice

1 English cucumber, thinly sliced

Gingered Carrots:

1 tablespoon mayonnaise

1-1/2 teaspoons minced fresh ginger

2 cups packaged matchstick carrots

Garnish:

1 tablespoon toasted sesame seeds

1 medium avocado, diced

1/2 cup fresh pomegranate seeds

Directions

Combine Marinade ingredients in small bowl. Place beef steaks and marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.

Prepare Wasabi Cucumbers. Combine wasabi paste and pomegranate juice in medium bowl. Add cucumbers; toss to coat. Set aside; refrigerate until ready to serve.

Prepare Gingered Carrots. Combine mayonnaise and ginger in another medium bowl. Add carrots; toss to coat. Set aside; refrigerate until ready to serve.

Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, uncovered, 10 to 12 minutes (over medium heat on preheated gas grill, covered, 7 to 10 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally.

Carve steaks into thin slices. Place cucumbers and carrots side by side on plate; top with beef. Top with avocado and pomegranate seeds; sprinkle with sesame seeds.

Nutritional Information Per Serving: Calories: 310; Protein: 28 g; Fat: 14 g; Sodium: 250 mg; Cholesterol: 57 mg; Saturated Fat: 3 g; Dietary Fiber: 3.7 g; Carbohydrates: 17 g

SPICY BUFFALO-STYLE MEATBALLS

Makes 32 appetizer servings.

View Online: http://diabeticgourmet.com/recipes/html/541.shtml

Ingredients

1 pound 95% lean ground beef

1/2 cup soft bread crumbs

1 egg, slightly beaten

2 tablespoons chopped onion

2 cloves garlic, minced

1/2 teaspoon salt

1/2 teaspoon pepper

2 to 3 tablespoons hot pepper sauce

2 tablespoons butter, melted

1 tablespoon honey

Blue cheese dressing

Celery sticks

Directions

Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.

Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.

Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.

Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.

Nutritional Information Per Serving: Calories: 33; Protein: 3 g; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Carbohydrates: 1 g

MUSHROOM MEATLOAF

Yield: 8 servings

Source: Secrets of Good-Carb Low-Carb Living

View recipe: http://diabeticgourmet.com/recipes/html/739.shtml

Ingredients

1-1/2 pounds 95-percent-lean ground beef or ground turkey

2 cups very finely chopped fresh mushrooms

3/4 cup very finely chopped onion

3/4 cup quick-cooking (1-minute) oats

8-ounce can tomato sauce with roasted garlic or Italian herbs

1/4 cup plus 2 tablespoons fat-free egg substitute

1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley

1/2 teaspoon coarsely ground black pepper

1/2 teaspoon salt

Directions

Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.

Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.

Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.

Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.

Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable

BEEF VEGETABLE SOUP

Servings: 10

Source: Suzi Castle's Deliciously Healthy Favorite Foods

View recipe: http://diabeticgourmet.com/recipes/html/119.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=119

Ingredients

1 beef shank bone with 1lb. meat

2-1/2 quarts water

2 bay leaves

1/3 cup chopped celery leaves

1/4 cup chopped fresh parsley

1 tsp Morton Lite Salt Mixture

1/2 tsp freshly ground pepper

1 envelope (1oz.) onion soup mix

1 can (15oz.) stewed tomatoes with juice

1 package (10oz.) frozen mixed vegetables

1 cup peeled, diced potatoes

1 cup sliced celery

Directions

Remove any fat from the beef.

In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.

Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.

Add tomatoes, frozen vegetables, potatoes, and celery.

Cover and simmer for 25 minutes. Serve hot.

Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable