BEEF
Beef Stroganoff
1 1/2 lb lean beef round steak,
partially frozen
1 c low calorie cottage cheese
2 T. oil
2 large onions, coarsely chopped
2 c. sliced mushrooms
2 T whole-wheat flour
1 c beef stock.
Cut steak across grain into thin strips. Blend cottage cheese in blender
until smooth. Heat 1 T. oil in large skillet; add onions and mushrooms
and cook until onions are translucent. Move to small bowl with slotted
spoon so excess oil will drain into skillet. Add remaining T. oil; quickly
brown steak strips a few at a time. Add to veggies. Stir flour into fat
in skill; cook, stirring constantly, 2 min. Stir in stock; cook, stirring
constantly. Add veggies and meat; bring to boil. Stir in cottage cheese;
serve immediately over hot rice or noodles.
Beef
Stroganoff (Less fat)
Cut a lb. very lean eye round
into small strips (can be frozen). Heat about 1 cut beef bouillon (or
part red wine). Add large chopped large onion, a 1/2 (or less) lb mushrooms,
some chopped garlic. Add in meat, cook. Steam fresh spinach and cook yolkless
noodles. To meat mixture add 1/2 c. non-fat sour cream after taken off
heat. Serve over noodles on spinach bed.
Beef
Stew
Heat 3 c. water, 1 c. wine,
and 4 T. flour. Put in 1 lb. cut up beef (could have been marinated in
wine), very lean. Add in cut up veggies: shallots, much cut up garlic,
parsnip, carrots, potatoes (small red), parsley, lots of mushrooms. Add
in fresh cut up marjoram. Cook, covered, on low heat for 3 hrs or so.
Balsamic
Marinated London Broil
1/4 c. balsamic vinegar
2 T. olive oil
1 T. chopped fresh basil or t. dried 1 1/2 t. Dijon mustard
1 clove garlic, crushed 1/2 t. sugar
1 1/4 lb boneless beef
1/2 t. salt, 1/8 t. pepper
Mix vinegar, oil, basil, mustard, garlic and sugar. Place beef in plastic
bag, add 1/3 c. marinade and turn beef to coat. Close and refrigerate
at least 6 or up to 24 hours. Cover and refrigerate remaining marinade.
When ready to cook, remove steak and discard marinade. Grill over medium
coals. Carve in thin slices.
Fast Roast
with Mushroom Sauce (from Ukrops)
2 pound Ukrop's
Own Beef Rib Eye Roast, small end, tied
2 tablespoons vegetable oil
4 cups water
2 1/4 cups beef broth
1/2 cup red wine vinegar
2 cloves garlic, minced
1 teaspoon dried marjoram leaves
3 whole cloves
Mushroom Sauce:
1 cup beef cooking liquid
1 tablespoon butter
1 cup fresh mushrooms, sliced
1 1/2 teaspoons cornstarch
1/4 teaspoon salt
2 dashes pepper
1 tablespoon green onion tops, sliced
Heat oil in Dutch oven over
medium-high heat. Add roast; cook until evenly browned. Pour off drippings.
Add water, broth, red wine vinegar, garlic, marjoram, and cloves; bring
to a boil. Reduce heat to medium-low; cover and simmer 15 minutes per
pound, or until desired degree of doneness. (Meat thermometer should
read 130 degrees or above
for rare.) Do not over cook. Remove roast to serving platter; reserve
cooking liquid. Cover roast tightly with foil; allow to stand 10 minutes
before carving (roast will rise 5-10 degrees while standing).
Meanwhile, prepare mushroom sauce. Melt butter in saucepan over medium-high
heat. Add mushrooms; stir and cook 5 minutes. Remove and reserve. Add
cooking liquid, cornstarch, salt and pepper to pan. Bring to a boil;
cook and stir until thickened, 1 to 2 minutes. Remove from heat; stir
in reserved mushrooms and green onions.
Carve roast into thin slices; serve with Mushroom Sauce. Serves 2 to
4.
Stir
Fry Beef and Noodles
2 T. vegetable oil
2 T. capers, drained
1 1/2 lb. beef flank steak, cut diag, thin
1 t. beef-flavor instant bouillon
1/4 c. red wine or water
2 C. fresh broccoli flowerets
8 oz. noodles
2 c. sliced fresh mushrooms
1 large onion, chopped
1 clove garlic, minced
In large skillet, heat oil. Add beef; cook and stir just until tender.
Add broccoli, mushrooms, onion, garlic, capers and bouillon; cook and
stir just until broccoli is tender crisp. Add wine; cook 1 minute. Keep
warm. Serve over hot cooked noodles.
Beef-broccoli
Stir Fry
Stir 1 T. cornstarch, 1/4 c.
corn syrup, 2 T. soy sauce, 2 T. sherry until smooth. Add 1 lb. beef,
cut thin. Cover, hill 4 hrs. Drain, keep marinade. Put 2 T. corn oil in
hot wok. Fry 1/4 c. onion, 1 clove minced garlic 2 minutes. Remove. Fry
1/2 c. sliced mushrooms 2 min, then out. In 2 T. corn oil fry 1/2 c. sliced
carrots, 2 c. broccoli, 8 oz. sliced water chestnuts 2 min. then out.
Fry beef in 1 T. corn oil 3 min. Add broth, marinade. Boil 3 min; add
vegs, cook 3 minutes.
Barley
Beef Casserole (microwaved)
1 lb ground beef
1/2 c. chopped onion, celery
1 clove garlic, minced
1 c. medium pearl barley
1/4 c. tomato paste
2 t. instant beef bouillon
2 1/2 c. boiling water
1 can tomatoes or stewed tomatoes
Crumble beef into plastic colander suspended over 3 qt casserole dish.
Top with onions, celery, garlic; cover with vented plastic wrap. Stirring
midway, microwave on high 6 minutes. Discard grease and place barley,
tomato paste and bouillon in casserole dish. Pour boiling water over barley;
stir. Top with tomatoes, including liquid and beef mixture; do not stir.
Re-cover and microwave on medium-high 30 minutes. Stir and let stand 5
minutes.
Patti's
Shepherd Pie
5 carrots,
sliced
3 potatoes, peeled
1/4 cup 2% milk
2 tablespoons butter or margarine
1 pound lean ground beef
1 tablespoon flour
1/2 cup carrot-potato cooking water, simmered
2 beef bouillon cubes
Simmer carrots and potatoes in water until tender. Remove carrots and
reserve. Drain potatoes, reserving 1/2-cup cooking water in a measuring
cup.Add milk and butter to potatoes; mash until smooth, cover and reserve.Brown
beef in a medium skillet; drain fat. On medium heat sprinkle flour over
meat; stir to coat. Pour water into meat-flour mixture. Continue to
stir; crumble bouillon cubes into meat-liquid mixture, making a sauce.Using
a slotted spoon place meat into a 13x 9x2-inch pan. Pour sauce onto
meat. Place carrots atop meat. Spread potatoes over carrots; smooth
surface. Bake at 375°F for 20 minutes until heated thoroughly.
Surprise
Meatballs
1 1/2 lb. lean ground beef
1 c cottage cheese
1/4 c. shredded mozzarella
3/4 c finely chopped onion
1/4 c egg substitute
1 pkg chopped frozen spinach, thawed, drained
3/4 c quick oats
1/4 t garlic powder
1 c. beef broth
1 c. tomato sauce
1/4 c sherry
2 T. cornstarch
3 c. hot cooked rice.
In large bowl, combine meat, cheese, onions, egg, spinach, oats and garlic.
Mix well and form into 18 meatballs. Place in sprayed baking pan; bake
20 min.at 450. Meanwhile, blend broth, tomato sauce, sherry and cornstarch
in small saucepan; cook over low heat till thickened. Remove meatballs
from oven and drain; pour sauce over; reduce temp to 350; bake 30 min.
Serve over rice.
Mushroom-walnut
Gravy
2 c. boiling water
1 c. dried wild mushrooms or 8 oz. finely chopped fresh mushrooms, sautted
until browned
8 T. flour
1 medium onion, finely chopped
1 T. vegetable oil
3 c. vegetable stock (add 1 more if using fresh mushrooms)
1 c. walnuts, toasted and finely chopped
1 t. salt
1/4 t. dried thyme
For dried mushrooms, pour boiling water over and let steep 20 minutes.
In nonstick skillet over medium high heat, brown flour, stirring constantly,
until color is deep amber, about 3 minutes. Don't burn; Scape flour
onto plate to cool. IN skillet, saute onion in oil until translucent,
about 3 minutes. Set aside. Drain mushrooms; rinse to remove all sand
and grit. Chop finely. Strain reserved steeping liquid through paper
coffee filter to remove sand.
In 3 quart saucepan, combine flour with a little stock, whisking to
combine until smooth. Add remaining stock and mushroom liquid. Whisking
contantly, cook over medium heat until thickened. Add mushrooms, onion,
walnuts, salt, thyme. Cook until heated through, about 5 minutes.
Veal
Scaloppini Piccata
1 lb veal, sliced thin (8
slices)
1/4 c. dry white wine
1 T. olive oil
Juice of 1 lemon
1/4 c. chicken stock
1 T. chopped fresh parsley
Pound veal as thin as possible. Heat oil; brown veal 1 minute per side.
Add stock, wine, juice, and parsley and continue to cook, occasionally
turning, until sauce is reduced to desired consistency (5-10 minutes)
HAM
Linguine primavera
2 T. olive oil
1 pkg frozen peas, thawed
2 T. lemon juice
1 pkg frozen snow peas (6 oz), thawed
1 large onion, chopped
1 can (5 oz) evaporated skimmed milk
8 oz. fresh mushrooms, sliced
1/2 c. shredded provolone cheese
1/2 lb lean cooked ham, cut in julienne strips
8 oz. linguine
In large skillet, heat olive oil and lemon juice. Add onion and mushrooms;
cook until tender-crisp. Add ham, peas, mil, and 1/4 c. cheese; heat through,
stirring frequently. Keep warm. Prepare linguine; drain. Combine; toss
to coat. Top with remaining 1/4 c. cheese. Serve immediately.
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