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

Tuesday Recipes

Enjoy!

CALIFORNIA-ROLL BEEF SALAD

This recipe 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

HAZELNUT BISCOTTI

A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They'll keep fresh for 5 days making them ideal gifts.

Yield: 48 servings

Serving size: 1 biscotti

View recipe: http://diabeticgourmet.com/recipes/html/1155.shtml

Ingredients

1/2 cup chopped hazelnuts

1/2 cup canola oil

2/3 cup Splenda No Calorie Sweetener, Granulated

3 tablespoons white granulated sugar

2 eggs

3 tablespoons sugar free hazelnut syrup

2 cups all-purpose flour

3/4 teaspoon baking powder

1/2 teaspoon baking soda

1/3 cup nonfat dry milk

2 tablespoons Mini Chocolate Chips, melted (optional)

Directions

Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.

Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.

Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.

Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.

Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.

Divide dough in half. Roll each half into a log approximately 3-1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.

Bake in a preheated 350 degrees F oven for 20-25 minutes.

Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.

If desired, lay slices on their sides and drizzle with melted chocolate chips.

Store in airtight containers. Cookies will stay fresh up to 5 days.

Nutritional Information Per Serving: Calories: 60; Calories from Fat: 30; Protein: 1 g; Fat: 3.5 g; Sodium: 30 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Sugars: 2 g; Carbohydrates: 6 g

AVOCADO PIQUILLO PEPPER FRITTATA

Yield: 8 servings.

Source: Recipe developed by Chefs Mary Sue Milliken and Susan Feniger.

View recipe: http://diabeticgourmet.com/recipes/html/862.shtml

Ingredients

1 ripe Fresh California Avocado, seeded, peeled and cut into 1/2-inch dice *

1/2 cup jarred roasted piquillo peppers, cut into 1/4-inch strips

1 clove garlic, minced

1 Tbsp. extra virgin olive oil

2 tsp. sherry vinegar

Salt, to taste

Freshly ground black pepper, to taste

8 eggs

1/2 cup grated Spanish manchego cheese **

2 Tbsp. chopped Italian parsley

2 Tbsp. extra virgin olive oil, for cooking

Directions

In a small mixing bowl, toss together avocado, peppers, garlic, oil, vinegar, salt and pepper. Let marinate 30 minutes.

Preheat the oven to 400F.

In a separate bowl, whisk together eggs, cheese and parsley until frothy. Season with salt and pepper, to taste. Stir in the avocado mixture.

Heat oil in a 10-inch, nonstick, ovenproof skillet over medium-high heat. Add the egg mixture, reduce heat to medium and cook for 7 to 8 minutes, until the bottom is set and the top is still runny. Occasionally lift the outer edges so the uncooked egg can run underneath.

Place the skillet in the oven and cook until the eggs are set and golden brown, 6 to 7 minutes.

Remove the skillet from the oven and loosen the bottom of the frittata with a spatula. Place a serving plate over the skillet and invert the frittata onto it. Cut into wedges and serve hot or at room temperature.

* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

** Crumbled goat cheese may be substituted for Spanish manchego cheese.

Nutritional Information Per Serving: Calories: 300; Protein: 16 g; Fat: 23 g; Sodium: 370 mg; Cholesterol: 440 mg; Saturated Fat: 6 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 8 g

ONE-POT WHOLE WHEAT PASTA WITH CHICKEN AND SPINACH

This recipe begins, “Combining protein and vegetables with whole wheat penne lowers the carbs while boosting the nutrients.” Servings: 6; Serving Size: 1 1/4 cups

Read more at http://www.diabeticconnect.com/diabetic-recipes/general/7301-one-pot-whole-wheat-pasta-with-chicken-and-spinach#lpYl88Chechxjr8l.99

Ingredients

4 tsp olive oil (divided)

2 boneless skinless chicken breasts (cut into 3/4-inch pieces)

1/4 tsp ground pepper

1 orange (or red or yellow bell pepper, diced)

1 yellow onion (medium, chopped)

4 garlic cloves (minced)

3/4 tsp dried oregano

14 1/2 oz diced tomatoes (petite)

21/4 cups fat-free chicken broth (see note)

2 tbsp balsamic vinegar

8 oz whole wheat penne pasta (such as DeLallo)

2 cups spinach leaves (lightly packed, coarsely chopped)

3 tbsp flat leaf parsley (minced)

1/4 cup feta cheese crumbles

salt (to taste)

Directions

In a large nonstick saucepan (or nonstick skillet with high sides) set over medium-high heat, heat 2 teaspoons of olive oil. Add the chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a bowl.

Reduce the heat to medium and add 1 teaspoon of olive oil to the saucepan. Add the orange pepper and cook for 1 minute. Transfer to the bowl with the chicken. Set aside.

Add the remaining 1 teaspoon of olive oil to the saucepan. Add the onion and sauté until softened, about 4 minutes. Add the garlic and oregano, and cook for 30 seconds.

Pour in the diced tomatoes, chicken broth and balsamic vinegar. Bring to a boil, then stir in the pasta, stirring to coat and submerge the pasta.

Cover and simmer until the pasta is al dente (see note).

Stir in the chicken, bell pepper, spinach and parsley, and stir to wilt the spinach. Remove from the heat and sprinkle with the feta cheese. Taste and add salt, if desired. Serve.

Note: Depending on the cooking time recommended on the pasta package, the amount of chicken broth required may vary between 1 3/4 cups and 2 1/4 cups. If desired, start with 1 3/4 cups and then add additional chicken broth partway through cooking, if necessary. The cooking time will be longer than what is recommended on the package, as the pasta is simmering rather than boiling in this recipe.

SUCCOTASH

Yield: 4 servings

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

1 small onion, chopped

1 tablespoon margarine

2 cups frozen baby lima beans

2 cups fresh, or frozen, whole-kernel corn

1/2 cups reduced-sodium vegetable broth

1/2 cup fat-free half-and-half or fat-free milk

Salt and pepper, to taste

Directions

Saute onion in margarine in medium saucepan until tender, 5 to 8 minutes. Stir in lima beans, corn, broth, and half-and-half; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving (1/4 of recipe): Calories: 146, Fat: 2.1 g, Cholesterol: 0 mg, Sodium: 69 mg, Protein: 6.6 g, Carbohydrate: 26.7 g, Diabetic Exchanges: 1-1/2 Bread/Starch, Fat: 1/2 Fat

VANILLA-CHOCOLATE PARFETTE

Yield: 4 servings

Source: "Cooking with the Diabetic Chef" by Chris Smith

Info: http://diabeticgourmet.com/book_archive/details/23.shtml

Ingredients

1 package sugar-free vanilla pudding mix

1 package sugar-free chocolate pudding mix

16 individual graham squares (or 1/2 cup crumbs)

2 ounces semi-sweet chocolate, grated

1/2 cup fat-free whipped topping (optional)

Directions

In separate bowls, prepare the vanilla and chocolate pudding mixes according to the package directions. Cover and refrigerate both puddings.

Crush the graham crackers into crumbs. Layer the parfette into 4 small custard cups, parfait glasses, or wine glasses. Spread 1 tablespoons chocolate pudding per servings. Top with 1 tablespoon graham cracker crumbs. Top with 1 tablespoon vanilla pudding. Top with 1 tablespoon graham cracker crumbs. Repeat for a second layer.

Garnish with the grated chocolate. Add a dollop of fat-free whipped topping if you wish. Serve.

Nutritional Information Per Serving (1 parfette): Calories: 135, Fat: 5 g, Cholesterol: 1 mg, Sodium: 137 mg, Carbohydrate: 22 g, Dietary Fiber: 1 g, Sugars: 13 g, Protein: 2 g, Diabetic Exchanges: 1-1/2, Other Carbohydrate, 1/2 Fat