You can substitute 1 1/2 pounds of boneless, skinless chicken breast for the beef, if you wish.
1.5 lb flank steak
1 TBS fresh lime juice
1 tsp ground cumin
Coarse salt and ground pepper
2 TBS canola oil
2 medium red onions, cut into 1/2-inch wedges
2 yellow bell peppers, ribs and seeds removed, cut into 1/2-inch strips
4 garlic cloves, thinly sliced
Tortillas (points; TJ's whole-wheat ones are 50 calories, 2.5 g fat, 2 g fiber per tortilla)
FF our cream, lime wedges, guacamole, fresh cilantro sprigs, and salsa, for serving (optional)
Preheat oven to 350 degrees. Place steak in a shallow dish; rub with lime juice, cumin, 1 teaspoon salt, and 1/4 teaspoon pepper. Cover, and let marinate at room temperature at least 20 minutes and up to 1 hour.
Heat 1 tablespoon oil in a large skillet over high heat. Cook steak until browned on both sides, 5 to 8 minutes per side for medium rare. Transfer steak to a plate; cover with foil, and set aside.
In same skillet, heat remaining tablespoon oil over medium-high heat. Add onions, peppers, and garlic; season with salt and pepper. Cook, tossing frequently, until onions and peppers begin to soften, about 10 minutes.
Meanwhile, wrap stacked tortillas in aluminum foil. Bake until warmed through, 10 to 15 minutes.
To serve, slice steak thinly. Serve with onion mixture, warmed tortillas, and desired accompaniments.
Serves 4
-- Everyday Food magazine, a Martha Stewart publication
1 TBS garlic powder
1 TBS onion powder
2 tsp Splenda
2 tsp paprika
1 TBS chili powder
¾ tsp salt
½ tsp black pepper
¼ tsp ground red pepper
1 lb flank steak
cooking spray
Combine first eight ingredients (all of the spices) in a small bowl, mixing well. Rub spice mixture over both sides of steak. Heat grill, or grill pan coated with cooking spray, over medium-high heat. Add steak; cook five minutes per side. Cut diagonally across the grain and serve.
(We had to finish this in the oven at 400*.)
Serves 4
For those counting points: 195 calories, 9 g fat, 1 g fiber per serving (3 oz = 1 serving)
-- Cooking Light
This is the perfect thing to serve on a steak.
1/3 c red wine vinegar
1/3 c extra-virgin olive oil (16 teaspoons)
1/2 c small red onion, finely chopped (about 1/4 c)
1 small jalapeno pepper, seeded and chopped
2 cloves garlic, minced
1/4 c flat-leaf parsley, rinsed well and chopped
1/4 c fresh cilantro, rinsed well and chopped
1/2 tsp each salt and pepper, or to taste
Place the vinegar in a small bowl. Whisk the olive oil in a slow, steady stream. Stir in the onion, jalapeno, garlic, parsley, and cilantro. Add salt and pepper. Let stand at room temperature about an hour, to blend flavors. Can be refrigerated up to one week, but the parsley and cilantro will darken.
This recipe serves 8 steaks.
-- Charlotte Observer
2 TBS ancho chili powder (I used 1 diced dried ancho chile instead)
2 TBS finely ground espresso
1 TBS Spanish paprika
1 TBS dark brown sugar (33 calories, 0 g fat, 0 g fiber)
1.5 tsp dry mustard powder
1.5 tsp kosher salt
1.5 tsp black pepper
1.5 tsp ground coriander
1.5 tsp ground oregano
1 tsp ground ginger
1 tsp chili de arbol powder (I used 1 tsp chili powder instead)
4 4-oz sirloin steaks (total: 1 lb)
canola or olive oil
salt and coarsely ground black pepper
Combine all spices in a bowl. Preheat grill. Brush each side of steaks with oil then season each side liberally with salt and pepper. Rub 1 TBS of the coffee rub onto 1 side of each steak. Cook the steak, rub side down until golden brown, about 3-4 minutes. Flip the steak over and cook to desired doneness. Remove and let stand 5 minutes before slicing.
Serves 4
-- adapted from Bobby Flay
1 teaspoon canola oil
Cooking spray
1/4 cup low-salt beef broth
3 tablespoons low-sodium soy sauce
1 tablespoon cornstarch (30 calories, 0 g fat, 0 g fiber)
1 tablespoon dry sherry (67 calories, 0 g fat, 0 g fiber)
2 teaspoons bottled minced fresh ginger
1 teaspoon bottled minced garlic
Dash of crushed red pepper
1 1/2 cups vertically sliced onion
1 (1-pound) flank steak, trimmed and cut into 1/4-inch strips
4 lime slices
Cooked hot brown rice, for serving
Prepare rice according to package directions, omitting salt and fat.
While rice cooks, heat oil in a large nonstick skillet coated with cooking spray over medium-high heat.
Combine broth and next 6 ingredients (broth through pepper). Add onion to pan; sauté 2 minutes. Add steak; sauté 5 minutes or until desired degree of doneness. Stir in broth mixture; cook 10 seconds until slightly thick, stirring constantly. Serve over rice with lime slices.
Yield: 4 servings (serving size: 1/2 cup ginger beef, 1/2 cup rice, and 1 lime slice)
Nutritional Information: CALORIES 330 (28% from fat); FAT 10.1g (sat 3.6g,mono 4g,poly 1.1g); IRON 3.5mg; CHOLESTEROL 68mg; CALCIUM 18mg; CARBOHYDRATE 29g; SODIUM 468mg; PROTEIN 28.4g; FIBER 1.8g
-- Robin Webb, Cooking Light, JANUARY 2004; posted by Awonson on the Core Board
Consider this recipe a blueprint for other stir-fries, swapping in your favorite dark, leafy greens (bok choy, Swiss chard) or quick-cooking cut of lean beef (round, sirloin).
1 pound filet mignon, thinly sliced
2 tablespoons finely grated fresh ginger
4 garlic cloves, minced
1 medium onion, grated on the small holes of a box grater (1/2 cup)
1/4 teaspoon smoked paprika
2 small dried hot red chiles, crumbled
1/4 teaspoon coarse salt
1 teaspoon extra-virgin olive oil
1 bunch kale (1 1/2 pounds), stems discarded, leaves cut into 3 pieces each, and rinsed well
1/2 cup homemade or low-sodium store-bought beef stock
1/2 teaspoon freshly ground pepper
Combine beef, ginger, garlic, onion, paprika, chiles, and salt in a bowl, making sure beef is well coated.
Heat oil in a large saute pan over medium-high heat. Add beef mixture, and cook, stirring frequently, until lightly browned, 2 to 3 minutes.
Stir in kale, cover, and reduce heat to medium-low. Cook, stirring occasionally, until wilted and tender, 5 to 7 minutes. Uncover, and raise heat to medium-high. Add stock, and cook, stirring and scraping bottom of pan, for 1 minute. Season with pepper.
Serves 4
-- Everyday Food, a Martha Stewart magazine
We used a sirloin tip roast.
1.5 to 2 lb beef tri-tip
1 TBS salt
1/2 tsp EACH garlic salt and celery salt
1/4 tsp EACH black pepper, onion powder, paprika, dill, sage and rosemary
Trim any excess fat from meat. Moisten surface of meat lightly with water (or healthy oil). Combine seasonings. Sprinkle with seasoning mix covering all surfaces of meat; rub well into meat. Seasoned meat may be refrigerated for several hours to enhance flavor or grilled immediately. Grill roast to desired doneness over medium coals 30-35 minutes, turning after 15 minutes. Tent roast with foil and let stand 10 minutes. Carve across the grain into thin slices.
Serves 6
-- www.askthemeatman.com
We added a dash of red pepper flakes prior to serving. I'm sure you could use sirloin in this, instead of filet.
4 vine-ripened tomatoes—peeled, halved, cored and seeded
2 pounds filet mignon
2 tablespoons oyster sauce (18 calories, 0 g fat, 0 g fiber)
2 tablespoons soy sauce
1 1/2 teaspoons cornstarch (15 calories, 0 g fat, 0 g fiber)
1 tablespoon canola oil
1 bunch scallions, cut on an angle into 1/2-inch pieces, white and green parts separated
1/2 teaspoon finely chopped garlic
4 cups steamed brown rice, for serving
Cut the tomato halves lengthwise into 1/4-inch-thick slices; transfer to a bowl. Carefully slice the beef lengthwise into 1/3-inch-thick strips. In a medium bowl, combine the oyster sauce, soy sauce and cornstarch; set aside.
In a wok or large nonstick skillet, heat the oil over high heat. Add the scallion whites and garlic and stir-fry for 30 seconds. Add the beef and stir-fry until just browned on the outside, about 2 minutes. Stir in the tomatoes and the reserved soy sauce mixture; cook until the sauce boils and thickens, about 2 minutes. Sprinkle the scallion greens on top and serve with the rice.
Serves 4
-- Barbara Kafka, Every Day with Rachael Ray magazine, August 2007
Note: this is to be marinated overnight, prior to cooking.
Cooking spray
1/2 c red wine vinegar
1 TBS sugar (0 points over recipe)
2 tsp ground allspice
2 tsp ground cloves
2 tsp dried basil
2 tsp dried thyme
1.5 tsp hot sauce
2.5 lbs flank steak
Salt and pepper
Preheat grill, grill pan or broiler. Coat a grill, large baking sheet or shallow roasting pan with cooking spray.
In a shallow dish, whisk together vinegar, sugar, allspice, cloves, basil, thyme, hot sauce, salt and pepper. Add flank steadk and turn to coat (we used a ziptop bag). You may marinate up to 24 hours.
Transfer flank steak to prepared pan and pour over any remaining marinade. Grill or broil 5 minutes per side, or until medium-rare. Let stand 10 minutes before slicing crosswise into thin slices. Serve 12 oz for tonight's dinner (about 1/3 of the total). Refrigerate or freeze leftovers.
Serves 6 - 8
-- Robin Miller, www.foodtv.com
This has a strong apple flavor (not that this is a bad thing); I think you could easily cut the apple juice back to one cup, and still have a delicious end result.
3 cloves garlic, minced
Coarse salt and ground pepper
1.5 c apple juice (160 calories, 0.4 g fat, 0.3 g fiber)
1 oz whiskey (optional) (65 calories, 0 g fat, 0 g fiber)
1 tablespoon whole-grain mustard
1 tablespoon olive oil, plus more for grates
1.5 teaspoons Worcestershire sauce
1 teaspoon hot sauce, such as Tabasco
1 flank steak (about 1 1/2 pounds), pricked all over with a fork
In a 9-by-13-inch baking dish, whisk together garlic, 1/2 teaspoon each salt and pepper, apple juice, whiskey (if using), mustard, oil, Worcestershire, and hot sauce. Add steak, and turn to coat; marinate at room temperature, turning occasionally, 1 hour, or cover with plastic wrap and refrigerate up to 1 day.
Lift steak from marinade onto a platter; set aside.
Make sauce: Place reserved marinade in a saucepan. Bring to a boil over high heat; cook until thickened and reduced to about 1/2 cup, appx 10 minutes. Season with salt and pepper.
Meanwhile, heat grill to high; lightly oil grates. Place steak on grill. Cook, turning once, until well browned and cooked to desired doneness, 6 to 8 minutes per side for medium-rare (130 to 135 degrees on an instant-read thermometer).
Transfer steak to a cutting board, and tent with aluminum foil. Let rest 10 minutes before thinly slicing against the grain. Serve with sauce.
Serves 4
-- adapted from Everyday Food magazine, June 2006, a Martha Stewart publication
1/4 c balsamic vinegar
2 TBS olive oil
1 TBS chopped fresh basil OR 1 tsp dried basil
1.5 tsp Dijon mustard
1 garlic clove, minced
1/2 tsp sugar (8 calories, 0 g fat, 0 g fiber)
2 lb flank steak
Combine balsamic vinegar, olive oil, chopped basil, Dijon mustard, minced garlic and sugar in a small bowl; mix well.
Place flank steak in a resealable plastic bag. Pour marinade over steak; close bag and refrigerate 6 hours to overnight, turning to coat steak several times. Remove steak from bag; discard marinade. Grill uncovered on medium coals 17 to 21 minutes for medium-rare to medium, turning occasionally. Carve crosswise into thin slices.
Serves 4
-- The Charlotte Observer
1 lb flank steak
2 TBS canola oil
1 tsp ground cumin
1 tsp dried oregano
1 garlic clove, crushed
1 red or green bell pepper, cut in thin strips
1 medium onion, cut in thin wedges
1 or 2 jalapeno peppers, seeded and thinly diced
3 c thinly sliced lettuce (I used a pre-shredded bag, made for tacos)
Cut flank steak into 1/8" strips. Combine oil, cumin, oregano, and garlic; reserve half. Heat half of the seasoned oil in a large nonstick skillet over medium-high heat. Add bell pepper, onion and jalapeno pepper(s); stir-fry 2 to 3 minutes, or until veggies are crisp tender. Remove and reserve.
In the same skillet, stir-fry beef strips in remaining oil. Return veggies to skillet and heat through. Serve beef mixture over lettuce.
Serves 4-6
-- posted on the WW Core Board (10/05)
The original recipe calls for ½ c cashews, chopped, and spread over the finished dish.
3/4 lb trimmed sirloin steakNote: Cook the wild rice ahead of time, then begin the recipe.
16 asparagus spears
1/3 c low-sodium soy sauce
1/4 c dry sherry (90 calories, 0 g fat, 0 g fiber)
1/2 tsp black pepper
1/8 tsp ground red pepper
1 garlic clove, minced
1 (1 lb) flank steak or boned top round steak
4 c sliced spinach
2 c cooked wild rice
1/2 c finely chopped celery
2 tsp dark sesame oil (80 calories, 0 g fat, 0 g fiber)
2/3 c chopped green onions
Snap off tough ends of asparagus. Cook asparagus in boiling water for 2 minutes or until crisp-tender. Drain well, and chill.
Combine soy sauce and next 4 ingredients (soy sauce through garlic), reserving 1/3 cup soy sauce mixture. Set aside. Place remaining soy sauce mixture, asparagus, and steak in a zip-top plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally.
Remove asparagus and steak from bag, and discard marinade. Place a grill pan over medium-high heat until hot. Add asparagus and steak, and cook steak 3 minutes on each side or until desired degree of doneness, turning asparagus as needed.
Meanwhile, heat oil in a large saucepan over medium-high heat. Saute spinach, celery and onions until tender. Combine 1/3 cup reserved soy sauce mixture and rice; add to saucepan, toss to coat, and warm until heated.
Divide asparagus, steak, and wild-rice pilaf evenly among 4 plates.
Place steak on a platter, and cover with foil. Let stand for 5 minutes. Cut steak diagonally across grain into thin slices.
Yield: 4 servings (serving size: 4 asparagus spears, 3 ounces steak, and 1 cup wild-rice pilaf)
-- Adapted from Cooking Light, JANUARY 1999
1 pound trimmed sirloin steak, cut into 1-inch cubes
2 tablespoons extra-virgin olive oil
4 teaspoons coarsely ground fresh black pepper
1 teaspoon coarse salt, plus more for sprinkling
1 pound store-bought fresh pineapple chunks (about 3 cups)
1 teaspoon sugar (16 calories, 0 g fat, 0 g fiber)
Cooking spray
Soak ten 9-inch bamboo skewers in water for at least 30 minutes. Meanwhile, in a medium bowl, toss the steak with the olive oil, 2 teaspoons pepper and the salt. Let stand at room temperature for 15 minutes.
2. In another medium bowl, combine the pineapple, sugar and remaining 2 teaspoons pepper; toss to coat.
3. Thread 5 or 6 pieces of seasoned steak and pineapple alternately onto the skewers, and set on a plate or baking sheet. Season with salt.
4. Lightly coat a grill pan or large, heavy skillet with cooking spray and set over medium-high heat until very hot. Lower the heat slightly and, working in 2 or 3 batches, grill the skewers in the pan, turning once, until the pineapple and steak are golden, about 5 minutes. Let rest for 5 minutes before serving.
Serves 3-4
-- From Every Day with Rachael Ray magazine, March 2007
You could use scallops, shrimp, chicken, tofu - anything you like in place of beef.
2 teaspoons canola oil
One 2-inch piece peeled fresh ginger, sliced into quarter-size pieces
1 onion, halved and sliced
7 cups reduced-sodium beef broth
3 whole star anise
2 whole cloves
One 3-inch cinnamon stick
2 tablespoons fish sauce (30 calories, 0 g fat, 0 g fiber)
2 teaspoons sugar (33 calories, 0 g fat, 0 g fiber)
Freshly ground black pepper
8 ounces flank steak, trimmed
8 ounces whole-wheat spaghetti
2 scallions, sliced on bias
1/2 bunch fresh mint, roughly chopped
1 cup fresh mung bean sprouts
1/4 small dried Thai chile, thinly sliced (we used jalapeno)
Bring large pot of water to boil (for step 3). Heat oil in heavy saucepan over medium-high heat. Add ginger and onion; sauté 3 minutes or until lightly charred. Add broth, anise, cloves, and cinnamon; bring to boil, then reduce to simmer. Cook 15 minutes. Strain broth into a bowl; discard solids. Return broth to pan, stir in fish sauce and sugar; season with black pepper.
Put steak in freezer for 15 minutes to firm for slicing.
Add noodles to boiling water; cook to al dente. Drain, and divide noodles among 6 deep soup bowls. Return broth to boil. Remove steak from freezer, halve lengthwise, and slice thinly across the grain; arrange raw slices over noodles. Ladle broth into bowls (boiling broth will cook steak).
Arrange scallions, mint, bean sprouts, and chilies on large platter. Serve soup with platter on side. (Serving size: 1 cup broth plus garnishes)
Serves 6
By Laraine Perri, Health Magazine
1 (3.5 oz) bag boil-in-bag brown rice
½ tsp salt
1 tsp bottled minced garlic
½ tsp crushed red pepper
1 lb lean, boneless sirloin steak, cut into ¼” strips
½ tsp grated orange rind
¼ c orange juice (28 calories, 0 g fat, 0 g fiber)
1 TBS cornstarch (30 calories, 0 g fat, 0 g fiber)
2 TBS low-sodium soy sauce
1 tsp dark sesame oil (40 calories, 4.5 g fat, 0 g fiber)
¾ c (1”) slices green onions
Cook rice according to package directions, omitting salt and fat. Combine rice and salt, tossing well.
Combine garlic, pepper, and beef, tossing well.
Combine rind, juice, cornstarch, and soy sauce, stirring with a whisk.
Heat oil in a large nonstick skillet over medium-high heat. Add beef mixture and onions; saute 2 minutes. Add juice mixture; cook 2 minutes or until sauce thickens, stirring frequently. Serve beef mixture over rice.
Yield: 4 servings (serving size: ½ c beef mixture and about 1/3 c rice)
For those counting points on Flex: 274 calories, 6.8 g fat, 2.1 g fiber
-- Cooking Light
1.5 lbs red or russet potatoes, scrubbed and sliced into 1/8” thick rounds
8 tsp olive oil, divided
1.75 tsp kosher salt, divided
3/4 tsp freshly ground black pepper, divided
4 (6-oz) lean sirloin steaks, about 1” thick
1/4 c Dijon mustard
2 TBS white wine vinegar
1 TBS chopped fresh tarragon
2 c fresh spinach leaves
Preheat oven to 400*. In a medium bowl, toss the potatoes with 2 tsp of oil, ¾ tsp of salt, and ¼ tsp of black pepper. Transfer to rimmed baking sheet and roast, stirring once, until the potatoes are golden, about 25 minutes.
Meanwhile, season the steaks with ¾ tsp of the salt and ¼ tsp of the pepper. Grill to desired doneness. Transfer to a cutting board, cover with foil, and let stand for 10 minutes.
Meanwhile, in a large bowl, whisk together the mustard, vinegar, and remaining salt and pepper. Whisking constantly, slowly add the remaining oil and the tarragon. Toss the spinach with the vinaigrette, slice the steaks, and serve the salad and meat alongside the potatoes.
Serves 4
-- Real Simple, September 2005
2 TBS low-sodium soy sauce
2.5 TBS fresh lime juice
1 TBS Splenda
1/2 tsp red pepper flakes, crushed
1 lb raw lean flank steak
1 TBS scallion, minced
2 c cooked brown rice, for serving
In a cup, stir together soy sauce, lime juice, Splenda and red pepper flakes.
Score one side of flank steak using a sharp knife. Place steak in a shallow bowl and rub on half of the soy sauce mixture; cover steak and marinate in refrigerator for 4 to 8 hours, turning over once. Refrigerate remaining soy mixture separately.
Preheat broiler. Arrange steak on broiler pan and place in preheated broiler 3 inches from heat. Broil 3 to 4 minutes per side for medium doneness or 5 minutes per side for medium to well done. (Note: You can also pan-grill or use an outdoor grill to cook the flank steak.)
Remove from broiler and cut steak across grain into thin strips. Stir scallions into separated soy mixture, warm and drizzle over meat.
Serves 4
-- www.weightwatchers.com
Create a free website at Webs.com