Notes:
Recipe from Cooking Light: Per Serving: Cal 217, Chol 85mg, Na 356mg, Fat 5.7g, Fe 3.4mg, Ca 28mg

Ingredients

Cooking Spray 1-1 1/2 beef eye of round roast 3/4c beef broth 1c chopped onion 1/2c canned crushed tomatoes, undrained 1/4c diced carrot 1/4c diced celery 1/4c diced turnip 2 tbsp chopped parsley (fresh) 1/4 tsp dried thyme 4 black peppercorns 1 bay leaf

Directions

1. Place a large saucepan coated with cooking spray over med/high heat until hot. Add roast, browning on all sides. 2. Add broth and next 9 ingredients (thru bay leaf) to pan and bring to a boil. 3. Cover and reduce heat. Simmer 3 hours until tender. 4. Slice roast and set aside. 5. Increase heat to med, cook broth mix uncovered 10 min or until reduced to 1 2/3c. Discard peppercorns and bay leaf 6. Serve with red potatoes on side.

Notes:
Cooking Light: Per Serving: Cal 302, Fat 10.8g, Chol 43mg, Fe 2.4mg, Na 233mg, Ca 21mg

Ingredients

1 1/2 lb lean flank steak 1c reduced cal ketchup 1/4c red wine vinegar 2 tbsp light colored corn syrup 1 tbsp prepared mustard 1 tsp worchestershire sauce 1 tsp hot sauce cooking spray 8 hamburger buns ripe olives (optional)

Directions

1. Trim fat from steak. Combine steak with next 6 ingredients (thru hot sauce) in a large zip lok bag. Marinate in frig for 8-24 hrs. Turn bag occasionally. 2. Prepare grill or broiler. Place steak on grill rack or broiler pan. Broil 8 min. on each side. Slice steak diagonally across grain. 3. Pour reserved marinade thru a sieve into microwave safe bowl. Cover with plastic wrap and microwave on high 5 min. 4. Divide steak evenly amoung bottom 1/2′s of buns and top each with 2 tbsp marinade. Garnish with olives.

Notes:
Recipe from Crockpot Cookbook: Per Serving: Cal 330, Fat 12g, choles 98mg, Na 542mg

Ingredients

2 lbs stew meat 1/4c flour 1/2 tsp salt 1/2 tsp pepper 1 1/2c beef broth 1 tsp worcestershire sauce 1 clove garlic minced 1 bay leaf 1 tsp paprika 4 carrots, sliced 3 potatoes diced 1 onion chopped 1 stalk celery sliced

Directions

1. Put meat in crockpot 2. Mix flour, salt and pepper, pour over meat and stir to coat. 3. Add remaining ingredients and stir well 4. Cover and cook on low 10-12 hrs (high 4-6 hrs) 5. Stir thoroughly before serving

Notes:
Recipe from The International Cook_ Campbell Soup Co.

Ingredients

2 lb flank steak 1/3c wine vinegar 1 tsp thyme 2 med garlic minced 2c fresh spinach 1/2c soft bread crumbs 1c water 2-4 tbsp flour 1/2c frozen peas 4 slices bacon cooked and crumbled 2 tbsp milk 1/8 tsp pepper 2 med carrots cut into longstrips and cooked 2 hard cooked eggs quartered 1 can mushroom soup

Directions

1. With long sharp knife slit the steak horizontally from 1 long side to within 1/2″ of the other side 2. open steak and pound flat 3. Combine vinegar, thyme, garlic and marinate steak 6 hours to overnight 4. Remove steaks from marinade. Arrange spinach on steak. 5. In bowl combine bread crumbs, peas, bacon, milk and pepper. Sprinkle over spinach. 6. Arrange carrots and eggs with grain of meat. 7. Roll up and tie with string- Place in 2 qt baking dish 8. Combine soup and 1/2c water. Pour over roll and cover and bake at 375oF for 1 hour 9. Let stand 10 min and slice 10. To make gravy, combine 1/2c water and flour. Stir into meat sauce and heat until thickened.

Notes:
Recipe from Eating Well Rush Hour Cookbook: Per Serving: Cal 239, Fat 11g, Choles 71mg

Ingredients

3/4c beef bouillon 3 tbsp gin 3 tbsp balsamic vinegar 1 tbsp juniper berries, crushed 4-4oz beef tenderloin steaks trimmed of fat 2 tsp veg oil 1 tsp coarsely gd blk pepper salt

Directions

1. In a measuring cup, combine 1st 4 ingredients 2. Rub steaks with veg oil and press pepper onto steaks. Season with salt. 3. Heat large skillet over high heat until almost smoking. Place steaks in pan and sear until browned on the outside. (2-3min per side). Transfer steaks to a plate and keep warm. 4. Reduce heat to med and add stock mixture, cook stirring to scrape up brown bits 3-5 min. 5. Place steaks on plate and spoon over sauce.

Notes:
Recipe from Home Cooking with a French Accent

Ingredients

LENTILS 1/4 lb bacon finely diced 1 sm onion finely diced 1 tbsp tomato paste 1c brown lentils 4c chicken stock 1 tsp dried thyme MEATLOAF 1 1/2 lb gd beef 1/2 lb gd pork 1/4c chicken stock 2 eggs 3 large cloves garlic minced 1/2c flat leaf parsley, minced 1 1/2 tsp salt gd pepper ketchup

Directions

1. Cook bacon and onion in large pot over med heat until brown. Stir in tomato paste, lentils, chicken stock, thyme and bring to a boil, lower heat. Simmer 45 min until lentils are tender, drain and cool. 2. Preheat oven to 350oF 3. Mix all ingredients plus lentils 4. Shape into a loaf and place on fine holed rack in a 9 X 13″ baking dish 5. Bake 40min. 6. Spread ketchup on top about 1/4″ thick 7. Bake 15min more

Notes:
Recipe from Cooking Light: Per Serving: Cal 291, Fat 12.6g, Chol 75mg, Fe 4.4mg, Na 671mg, Ca 96mg

Ingredients

1. Preheat oven to 350oF 2. Combine 1/3 c sauce, meat and next 8 ingredients (thru egg white) in a bowl. Shape into 18 X 12″ rectangle on wax paper. Arrange cheese slices over meat mixture. Sprinkle with red bell pepper, leaving a 1″ border. Roll up meat jelly roll style, Pince ends to seal. 3. Place meat loaf on a broiler pan coated with cooking spray 4. Bake at 350oF for 1 hr, brush with 1/3c pizza sauce and bake an additional 5 min (or until done) 5. Let stand 10min. then slice

Directions

Notes:
Per Serving: Cal 146, Fat 4g, Chol 52mg

Ingredients

2 tbsp low Na+ soy sauce 2 tbsp honey 1 tbsp ginger 1 clove garlic, minced 1 tsp grated lemon peel 1/4 tsp hot pepper flakes 12 oz sirloin or delmonico steak 8 cherry tomatoes 4 large mushrooms cut in 1/2 1 gr bell pepper cut into squares

Directions

1. Mix 1st 6 ingredients in small glass dish, Add cubed beef and coat well 2. Refrigerate for 1-2 hours, stirring occasionally 3. Preheat broiler 4. Thread beef and veggies on skewers 5. Broil 2″ from heat turning 2-3 times until steak is med rare (about 10min)

Notes:
Recipe from Eating Well Cookbook: Per Serving: Cal321, Fat 14g

INGREDIENTS

16 med garlic cloves unpeeled 2 tsp + 4 tbsp olive oil coarse sald and gd pepper 4- 8oz boneless top sirloin steaks 1/2 lb sm wild mushrooms 2 tbsp scotch 1c beef stock 2 tsp cornstarch with a little stock mixed in 2 tsp fresh thyme

DIRECTIONS

1. Preheat oven to 375oF and place garlic cloves on alum. foil and drizzle with 2 tsp olive oil. Sprinkle with salt and pepper. Fold edges over garlic and enclose completely. Roast for 30 min, open foil and roast 10 min more. Remove from oven and let cool. Peel garlic keeping cloves whole. 2. Dry steaks on paper towels. In a large skillet heat 2 tbsp olive oil over med- high heat. Add mushrooms and saute until lightly browned. Season with salt and pepper and set aside. 3. Add 2 more tbsp olive oil and when almost smoking add steaks, sear on each side. Reduce heat and continue to cook covered 3 1/2min per side for med-rare. Remove steaks to plate. 4. Discard all fat from skillet, add scotch and reduce to a glaze. Add stock and bring to a boil and reduce by 1/3. 5. Whisk in just enough cornstarch mix to coat a spoon. 6. Add mushrooms, garlic and thyme. Heat thru. 7. Slice each steak crosswise into thin slices and spoon sauce over.

Notes:
Recipe from Chef Famie

INGREDIENTS

8 oz A-1 sauce 5 oz Jack Daniels 1/4c garlic 2 scallions 1 tbsp chopped rosemary

DIRECTIONS

1. Mix all ingredients together and marinate the steaks 2. Grill the steaks to likeing