Beef

For decades, beef was the mainstay of American's meals during much of the week. (Think burgers-and-fries, meatloaf-potatotes-and-green-veggies, etc.)

It's still very popular, though there are times it can seem a little pricey. That said, if you're cooking it, you want to make sure it tastes great.

These recipes fit that bill, including One-Pot Comfort Shepherd's Pie and Easy Homemade Meatloaf. Enjoy!

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305

View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

ONE-POT COMFORT SHEPHERD'S PIE

This is from Diabetes.org, and begins, “Comfort foods don't have to be loaded with fat to be good! Slow cook this healthy One-Pot Comfort Shepherd's Pie and enjoy the winter favorite guilt free. Chef's Note from author Nancy S. Hughes: When buying potato flakes, be sure to purchase brands that do not include hydrogenated oils.”

This recipe is from our new cookbook, The Diabetes Fast-Fix Slow-Cooker Cookbook: Fresh Twists on Family Favorites, by Nancy S. Hughes, author of Gluten-Free Recipes for People with Diabetes and The 4-Ingredient Diabetes Cookbook.

Yield: 6 cups; Serves: 4; Serving Size: 1 1/2 cups

View this online at http://www.diabetes.org/food-and-fitness/food/cookbook-recipes/one-pot-comfort-shepherds.html.

Ingredients

Filling:

Nonstick cooking spray

1 1/2 cups diced onion

1 pound extra-lean ground beef

1 tablespoon cornstarch

1/2 cup water

2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder

1 teaspoon Worcestershire sauce 1/2 teaspoon salt

1 1/2 cups frozen mixed vegetables, thawed

Topping:

1 1/3 cups water

2 tablespoons trans-fat-free margarine

1/4 teaspoon salt

1 1/3 cups instant potato flakes

1 1/4 cups fat-free milk

1/4 cup shredded reduced-fat sharp Cheddar cheese

Directions

Coat a 3 1/2- to 4-quart slow cooker with cooking spray.

Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.

Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.

In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.

Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.

Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.

Nutritional Information Per Serving: Calories: 340;Calories from Fat: 80; Total Fat: 9 g; Saturated Fat: 3.5 g; Trans Fat: 0.5 g; Monounsaturated Fat: 3 g; Cholesterol: 65 mg; Sodium: 730 mg; Potassium: 427 mg; Total Carbohydrate: 34 g; Dietary Fiber: 4 g; Sugars: 11 g; Protein: 30 g

Diabetic Exchanges: 1 1/2 starch, 2 vegetable, 3 lean meat, 1 fat

BEEF TERIYAKI

Recipe Yield: Servings: 5

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g

Diabetic Exchanges: 2-1/2 Low-Fat Meat

SPICY BUFFALO-STYLE MEATBALLS

Makes 32 appetizer servings.

Find this recipe at: 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: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.

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

TEXAS RED CHILI

Recipe Yield: Servings: 8

Source: Family Circle's "All-time Favorite Recipes"

Book Title: Family Circle's "All-time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.

Ingredients

2 tablespoons vegetable oil

1 beef brisket (about 2 pounds), cut into 1/4-inch cubes

1 cup chopped onion

3 jalapeno chiles, halved, seeded and finely, chopped

2 cloves garlic, finely chopped

1/4 cup chili powder

1 tablespoon ground cumin

1/2 teaspoon salt

1/2 teaspoon ground red pepper (cayenne)

1 can (13-3/4 ounces) beef broth

2 cans (14-1/2 ounces each) stewed tomatoes

1 bottle (12 ounces) beer

1 bay leaf

Lime wedges for garnish

Directions

Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.

Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.

To serve, ladle chili into bowls. Garnish each bowl with lime wedge.

Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat

EASY HOMEMADE MEATLOAF

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/45.shtml

Ingredients

1 egg

2 tablespoons green pepper, chopped fine

2 cups lean ground round (15% fat or less)

1 teaspoon salt

2 slice bread, cubed fine

1/2 teaspoon dry mustard

1/4 cup catsup

1 tablespoon prepared horseradish

1/3 cup onion, chopped fine

Directions

Preheat oven to 400 degrees F.

Mix all ingredients well.

Form into a loaf.

Place in foil-lined 5x9 pan.

Bake until done (15-20 minutes).

Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat