Heather's Recipe Site

London broil is the name of a cooked dish, not a cut of meat -- yet the meat case at my grocery store always has packaged raw meat labeled "London broil."  In these recipes, you can use London broil, top round steak, or top loin steak with great results.  Use your less tender, cheaper cuts here (save the sirloins, filets, T-bones and flank steaks for later!).

You can use most any greens in place of the bok choy, including spinach or Napa cabbage.  Note that this must simmer for 1.5 hours.

2 1/4 cups water
3/4 cup low-salt beef broth
1/3 cup rice vinegar
1/3 cup low-sodium soy sauce
2 tablespoons brown sugar (22 calories, 0 g fat, 0 g fiber)
1/4 teaspoon ground cinnamon
1 tablespoon canola oil
1 pound lean beef stew meat, cut into bite-sized pieces
1 1/4 cups chopped green onions
1 garlic clove, minced
1 teaspoon minced peeled fresh ginger
2 cups thinly sliced bok choy
1 1/2 cups thinly sliced carrot
2 cups hot cooked whole-wheat fettuccine

Combine first 6 ingredients, stirring with a whisk; set aside.

Heat oil in a large Dutch oven over medium-high heat; add beef, browning on all sides. Add broth mixture, green onions, garlic, and ginger; bring to a boil.

Cover, reduce heat, and simmer for 1 hour and 30 minutes or until beef is tender. Stir in bok choy and carrot, and cook 5 minutes or until tender. Serve beef mixture over noodles.

Yield: 4 servings (serving size: 1 1/2 cups beef mixture and 1/2 cup noodles)

Cooking Light, APRIL 2003

2 tsp olive oil
12 garlic cloves, crushed
2 lb lean beef stew meat, cubed
1.5 tsp salt, divided
1/2 tsp freshly ground black pepper, divided
1 c red wine (100 calories, 0 g fat, 0 g fiber)
2 c chopped carrot
1.5 c chopped onion
1/2 c less-sodium beef broth
1 TBS tomato paste
1/2 tsp dried rosemary
1/2 tsp dried thyme
Dash of ground cloves
1 (14.5 oz) can diced tomatoes
1 bay leaf
3 c cooked medium whole-wheat egg noodles (about 4 c uncooked noodles)

Preheat oven to 300°.

Heat oil in a small Dutch oven over low heat. Add garlic; cook 5 minutes or until garlic is fragrant, stirring occasionally. Remove garlic with a slotted spoon, and set aside. Increase heat to medium-high. Add beef to pan; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook 5 minutes, browning on all sides. Remove beef from pan. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Add garlic, beef, 1 teaspoon salt, 1/4 teaspoon pepper, carrot, and next 8 ingredients (through bay leaf), and bring to a boil.

Cover and bake at 300° for 2 1/2 hours or until beef is tender. Discard bay leaf. Serve over noodles. 

Slow cooker instructions:  Prepare through Step 2. Place beef mixture in an electric slow cooker. Cover and cook on high for 5 hours.

Yield: 6 servings (serving size: about 3/4 cup stew and 1/2 cup noodles)

-- Lia Mack Huber, Cooking Light, NOVEMBER 2004

3 lb lean beef stew meat, trimmed of visible fat and cut into 1 1/2" cubes
1/3 c tomato paste
3 TBS balsamic vinegar
2 TBS all-purpose flour (57 calories, 0 g fat, 0.5 g fiber)
Coarse salt and ground pepper
1 lb medium onions (about 2), cut into 1" chunks
1 lb (about 6) small white or red new potatoes, well scrubbed, halved if large
1 lb carrots, cut into 1 1/2-inch lengths
6 garlic cloves, smashed
2 bay leaves

Oven method:
1. Preheat oven to 350°. In a Dutch oven (5-quart) with a tight-fitting lid, combine beef, tomato paste, vinegar, and flour; season with salt and pepper.

2. Add onions, potatoes, carrots, garlic, bay leaves, and 3 cups water. Bring to a boil. Cover, transfer to oven, and cook until meat is fork-tender, 2 to 2 1/2 hours. Remove bay leaves and, if desired, season with salt and pepper before serving.

Slow cooker method:
Place beef in a 5-quart slow cooker. Distribute tomato paste, vinegar, and flour over beef; season generously with salt and pepper. Add onions, potatoes, carrots, garlic, and bay leaves. Cover slow cooker; cook on high until beef is fork-tender, about 5 hours (or cook on low heat 8 hours).

Serves 6

-- Everyday Food magazine, a Martha Stewart publication

Count points only for the tortillas.  Flank steak also works well in this recipe.

1 avocado, halved, pitted, peeled, and cut into 3/4" cubes
6 large red radishes, ends trimmed, halved, thinly sliced
1/4 c chopped cilantro
1 TBS chopped pickled jalapeño chile
2 tsp fresh lime juice, plus 1 lime cut into 8 wedges, for garnish (optional)
1 tsp olive oil
Coarse salt and ground pepper
1 lb flank steak or top round, cut crosswise into 3 pieces
1 TBS ground cumin
8 corn tortillas (average brand 8" soft taco flour tortilla = 150 calories, 3.5 g fat, 1 g fiber)

Heat broiler, with rack 4 inches from heat. Line a rimmed baking sheet with aluminum foil; set aside. In a medium bowl, gently stir together avocado, radishes, cilantro, jalapeño, lime juice, and oil; season with salt. Cover with plastic wrap, pressing it directly against surface of salsa (to prevent discoloring); set aside.

Arrange steak on prepared baking sheet. Rub both sides with cumin; season generously with salt and pepper. Broil without turning until well browned, 6 to 8 minutes for medium-rare. Transfer steak to a cutting board; tent with foil, and let rest 5 minutes.

While the steak is broiling, stack and wrap tortillas in a dampened kitchen towel; microwave until hot and pliable, 1 to 2 minutes. (Alternatively, wrap in foil, and warm in oven in lower third, 5 minutes.)

Cut steak crosswise into 2-inch-wide pieces; slice thinly on the diagonal. Dividing evenly, place beef on tortillas; top with salsa. Serve with lime wedges, if desired.

Serves 4

-- adapted from Everyday Food magazine, a Martha Stewart publication

2 lb lean beef stew meat
1/3 c all-purpose flour (57 calories, 0 g fat, 0.5 g fiber)
2 c (1" thick) sliced carrots
1 (16 oz) package frozen pearl onions, thawed
1 (8 oz) package mushrooms, stems removed
2 garlic cloves, minced
1 bay leaf
3/4 c beef broth
1/2 c dry white wine (50 calories, 0 g fat, 0 g fiber)
1/4 c tomato paste
1.5 tsp salt
1/2 tsp dried rosemary
1/4 tsp dried thyme
1/2 tsp pepper
8 oz uncooked whole-wheat noodles
1/4 c fresh parsley (optional)

Sprinkle beef with flour, and toss well. Place beef mixture, carrots, onions, mushrooms, garlic, and bay leaf in an electric slow cooker. Combine broth and next six ingredients (through pepper); stir into beef mixture. Cover and cook on LOW 8 hours. Remove bay leaf.

Prepare noodles according to package directions, omitting salt and fat. Serve beef mixture over noodles; sprinkle with parsley.

Serves 6-8

For those on Flex: 357 cal, 9.3 g fat, 2.5 g fiber per serving

-- Cooking Light's Make It Simple

I have tried at least five different healthy beef stroganoff recipes, and this is the best by far. The beef chipped nicely while cooking.

1 lb top round steak, trimmed
1 c chopped onion
1 TBS dried parsley
2 TBS Dijon mustard
3/4 tsp salt
1/2 tsp dried dill
1/2 tsp black pepper
8 oz sliced mushrooms (approximately 2 c)
3 garlic cloves, minced
1/3 c all-purpose flour (150 calories, 0.4 g fat, 1 g fiber)
1 c beef broth
8 oz FF sour cream
2 c hot cooked whole-wheat egg noodles (or other whole grain)

Cut steak diagonally across the grain into 1/4" thick slices. Place steak and next eight ingredients (through garlic) in an electric slow cooker. Stir well.

Spoon flour into dry measuring cup; level with knife. Place flour in a small bowl, and gradually add broth, stirring with a whisk until blended. Add broth mixture to slow cooker; stir well. Cook on high 1 hour. Reduce heat to low and cook 7-8 hours, until steak is tender. Turn slow cooker off; remove lid. Let stand 10 minutes. Stir in sour cream. Serve stroganoff over noodles.

Serves 4 (1 c stroganoff; 1 c noodles)

For those on Flex: 404 calories, 10.1 g fat, 2.9 g fiber per serving

-- adapted from Cooking Light Slow Cooker Cookbook, November 2004

1 lb top round steak cut into strips
1/4 c beef broth
2 TBS Fajita seasoning
Green bell pepper, seeded, ribbed, and cut into strips
Onion, peeled and sliced
Jalapeno slices to taste (optional)

Place meat, peppers, onions, and jalapenos in crockpot. Mix broth and seasoning together. Pour over meat and vegetables. Cook on low 6-8 hours.

-- WW Core Board

The contents barely fit into my 4.5 qt crockpot. Note that it serves 10; you could easily cut it in half if you don't want the leftovers.

6 poblano chiles (about 1.25 lbs)
3 cloves garlic, minced
10.5 oz can beef broth, divided
1.5 lbs lean stew meat (top round steak), trimmed and cut into 1" cubes
2 (16 oz) cans red beans, drained
1 (16 oz) jar salsa
1 (14.5 oz) can whole tomatoes, undrained and chopped
1 c finely chopped onion
1 c frozen whole-kernel corn, thawed
1 TBS ground cumin
2 tsp dried oregano
2 TBS lime juice
2/3 c FF sour cream

Cut chiles in half lengthwise; discard seeds and membranes. Place chile halves, skin sides up, on a foil-lined baking sheet. Flatten chiles with hand. Broil 15 minutes or until chiles are blackened. Place chiles in a zip-top bag; seal. Let stand 10 minutes. Peel chiles.

Place minced garlic, half of roasted chiles, and 1/4 c beef broth in a food processor or blender; puree until smooth. Coarsely chop remaining roasted chiles.

Place pureed chile mixture, chopped chiles, remaining beef broth, and next 8 ingredients (through oregano) in slow-cooker. Stir well. Cover with lid; cook on high 1 hour. Reduce to low; cook 6 hours, or until meat is tender. stir in lime juice. Top with sour cream.

Serves 10 (1 c soup, 1 TBS sour cream)

235 calories, 5 g fat, 8.8 g fiber (calculated using reduced-fat sour cream)

-- Adapted from Cooking Light's Slow Cooker Cookbook (November 2004)

1 large onion, sliced into thin rings
1 large green bell pepper, seeded and thinly sliced
2 celery stalks, thinly sliced
2 garlic cloves, minced
1/4 c red wine vinegar
2 TBS Worcestershire sauce
1.5 TBS ground cumin
1/2 tsp salt
1/2 tsp pepper
9 dashes hot pepper sauce
1 (2 lb) flank steak
1 c vegetable broth
3 bay leaves
1/2 c chopped fresh cilantro

Combine onion through pepper sauce in a large bowl. Transfer half of the mixture into 5 or 6 qt slow cooker (crockpot). Place steak on top. Spoon remaining mixture over steak. Pour broth around steak and then tuck in bay leaves. Cover and cook until steak is tender. 5-6 hours on high or 8-10 hours on low.**

Transfer the steak to a cutting board and shred with two forks. Return steak to slow cooker and stir in cilantro. Discard bay leaves.

Serves 6; 1.25 c per serving.

6 points/serving for those on Flex

**Mine was fully cooked in 6 hours on low. My crockpot tends to run hot.

-- Weight Watchers Slow Good Cookbook

These are very similar to gyros.  To cut down on prep time, buy a bag of pre-shredded lettuce.

12 oz boned top round steak (a/k/a "London broil")
2 tsp dry mustard
1/2 tsp black pepper
1/4 tsp garlic powder
1/4 tsp salt
Cooking spray
2 c sliced mushrooms
1 onion, cut into 1/4"-thick wedges
1 medium red bell pepper, seeded and cut into 1/4" strips
2 TBS water
1.5 TBS red wine vinegar
1/2 c (2 oz) crumbled FF or soy blue cheese or feta cheese
4 (8") fat-free flour tortillas (average brand 8" soft taco flour tortilla = 150 calories, 3.5 g fat, 1 g fiber)
2 c chopped romaine lettuce

Trim fat from beef; slice into 1/4-inch strips. Set aside.

Combine the mustard, black pepper, garlic, and salt in a large bowl. Add beef, tossing to coat.

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add beef mixture; sauté 4 minutes or until done. Remove from pan; keep warm. Add mushrooms, onion, and bell pepper to pan; sauté 2 minutes. Add water; cover and cook 5 minutes, stirring occasionally. Stir in beef mixture and vinegar. Remove from heat; stir in cheese.

Warm tortillas according to package instructions. Spoon 1 cup mixture onto each tortilla; top each serving with 1/2 cup lettuce, and roll up.

Yield: 4 servings (serving size: 1 wrap)

-- Cooking Light, JUNE 2000

Note: this must marinate overnight.

3 cloves garlic, minced
2 TBS olive oil
Handful chopped flat-leaf parsley
2 TBS grainy mustard
1 tsp dried thyme
1 tsp dried rosemary
1 tsp kosher salt
1/4 tsp pepper
1 flank steak (about 1 lb), trimmed

In a small bowl, combine all ingredients except steak. Smear both sides of steak with garlic mixture. Cover with plastic wrap and refrigerate overnight.

Let steak come to room temperature before grilling. Prepare a charcoal grill with medium-hot coals, heat a gas grill to medium-high, or heat broiler. Position grill rack or broiler rack 5" from heat source.

Grill or broil steak 9-11 minutes for medium-rare (11-13 minutes for medium), turning once. Let steak sit for 5 minutes before slicing.

-- adapted from In Style magazine, August 2006

This is a good weekend dish; it's easy, but takes about 2.5 hours, including prep and simmer time. This is by far the best beef and barley soup I've tried.

Cooking Light notes:  Try to use hulled barley for this soup--it's a less refined form of the grain that provides more fiber and iron than pearled barley, which will also work nicely. Beef stew meat also contributes iron, plus selenium. The mushrooms supply vitamin D and are a prime source of ergothioneine, an antioxidant that may help prevent cell damage and reduce the risk of cancer.

1/2 c dried porcini mushrooms (about 1/4 ounce)
1 c boiling water
Cooking spray
3.5 c sliced cremini mushrooms (about 8 oz)
1.5 c chopped onion (about 1 medium)
1/2 c finely chopped carrot (about 1 medium)
1/2 c finely chopped celery
1/2 c finely chopped parsnip (about 1 small)
2 garlic cloves, minced
1 TBS olive oil
12 oz lean beef stew meat, cut into bite-sized pieces
6 c less-sodium beef broth, divided
2 c water
1/2 tsp salt
1/4 tsp freshly ground black pepper
3 thyme sprigs
1 c uncooked barley
2 TBS chopped fresh parsley

Place the porcini mushrooms in a medium bowl; cover with boiling water. Cover and let stand 30 minutes or until tender. Drain mushrooms in a colander over a bowl, reserving liquid. Chop mushrooms; set aside.

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add cremini mushrooms and chopped onion; sauté 10 minutes or until lightly browned. Spoon onion mixture into a medium bowl. Recoat pan with cooking spray. Add chopped carrot, celery, parsnip, and minced garlic; sauté 4 minutes or until lightly browned. Add carrot mixture to onion mixture in a bowl.

Heat oil in pan over medium-high heat. Add beef; cook 3 minutes, browning on all sides. Add 1 cup broth to pan, scraping pan to loosen browned bits. Add remaining 5 cups broth, chopped porcini, porcini liquid, onion mixture, 2 cups water, salt, pepper, and thyme. Bring to a boil; cover, reduce heat to medium-low, and simmer 1 hour or until beef is just tender.

Discard thyme sprigs. Stir in barley; cover and cook 30 minutes or until barley is al dente. Uncover and cook an additional 15 minutes. Remove from heat; sprinkle with parsley.

Yield: 6 servings (serving size: about 1.5 1/2 c soup and 1 teaspoon parsley)

For those on Flex: 318 cal, 9.6 g fat, 7.4 g fiber per serving

--Dana Jacobi, Cooking Light, March 2006

Note: I couldn't find dried porcini mushrooms, so I subbed 4 oz of fresh shiitakes. We boiled the water called for in the recipe and soaked all of the fresh mushrooms, reserving the water and using it as called for

2 lb beef tri-tip (or eye of round roast)
2 green onions, sliced
1/2 c low-sodium soy sauce
1.5 TBS sesame oil (180 calories, 20 g fat, 0 g fiber)
1.5 tsp Splenda
1.5 tsp chopped fresh ginger
2 garlic cloves, crushed

Trim excess fat from meat. Combine remaining ingredients; place meat and marinade in a covered glass dish or a large plastic bag. Refrigerate 6-8 hours or overnight. Remove meat from marinade and discard.

Grill over medium coals, turning occasionally, about 30-35 minutes for rare, or to desired doneness. Alternate cooking method: roast in a 325* preheated oven for 1 hour 15 minutes, or to desired doneness. Remove from heat and tent with foil for ten minutes. Cut cross-grain into thin slices.

Serves 4

-- adapted from www.massrecipes.com

Roast beef:
2 TBS ground coriander seeds
1 TBS cracked black pepper
2 tsp kosher salt
5 garlic cloves, crushed
1 (3-pound) sirloin tip roast, trimmed
Cooking spray

Sauce:
3/4 c prepared horseradish
1/2 c stone-ground mustard
1/4 c white vinegar

Preheat oven to 450°.

To prepare roast beef, combine first 4 ingredients; rub over roast. Place roast on a broiler pan coated with cooking spray. Insert a meat thermometer into thickest portion of roast. Bake at 450° for 20 minutes.

Reduce oven temperature to 300° (do not remove roast from oven); bake an additional 40 minutes or until thermometer registers 140° (medium-rare) or desired degree of doneness. Place roast on a cutting board; cover loosely with foil. Let stand 15 minutes. (Temperature of roast will increase 5° upon standing.) Cut roast against grain into thin slices.

To prepare sauce, combine horseradish, mustard, and vinegar. Serve with roast beef.

Serves 12 (serving size: 3 ounces beef and 2 tablespoons sauce)

Nutritional Information: CALORIES 203(36% from fat); FAT 8.1g (sat 2.8g,mono 3.1g,poly 0.4g); PROTEIN 24.9g; CHOLESTEROL 70mg; CALCIUM 37mg; SODIUM 575mg; FIBER 2.4g; IRON 2.9mg; CARBOHYDRATE 5.3g

Cooking Light, DECEMBER 2002

1.5 lbs small red new potatoes (10 to 12), well scrubbed, halved or quartered if large
1 lb shallots (8 to 10), peeled, ends trimmed, and halved lengthwise
2 TBS olive oil
Coarse salt and ground pepper
1.5 lb eye-of-round beef roast, trimmed of visible fat, and tied

Preheat oven to 400°. On a large rimmed baking sheet, toss potatoes and shallots with oil; season with salt and pepper.

Push vegetables to edges of baking sheet; place roast in the center. Turn roast to coat with oil on pan, and season generously with salt and pepper.

Roast, tossing potatoes and shallots occasionally, until an instant-read thermometer inserted in center of meat registers 130° for medium-rare, 40 to 50 minutes. Let beef rest 10 minutes, loosely covered with aluminum foil, before slicing and serving with potatoes and shallots.

Serves 4 (1.5 tsp healthy oil per serving)

--Everyday Food magazine, a Martha Stewart publication

Note:  there are a lot of leftover veggies.  You could easily cut back by 1 red bell pepper and 1 yellow bell pepper.

3 red bell peppers (ribs and seeds removed), cut into 1-inch-wide strips
2 yellow bell peppers (ribs and seeds removed), cut into 1-inch-wide strips
2 medium red onions, halved and cut into 1-inch wedges
3/4 lb white new potatoes, well scrubbed and cut into 1-inch chunks
5 garlic cloves, peeled (3 left whole and 2 cut into 12 slivers)
2 TBS olive oil
coarse salt and ground pepper
2.5 lb eye-of-round beef roast
3/4 tsp dried thyme

Preheat oven to 400 degrees. Place peppers, onions, potatoes, and whole garlic cloves on a large rimmed baking sheet. Drizzle with half the oil, season with salt and pepper, and toss to coat.

Using a paring knife, make 12 small slits in top and sides of roast; push in garlic slivers. Move vegetables to sides of sheet. Place beef in center, and coat with remaining oil; rub all over with 1 1/2 teaspoons coarse salt, 1/2 teaspoon pepper, and thyme.

Roast 40 to 50 minutes, tossing vegetables occasionally, until tender and an instant-read thermometer inserted into thickest part of beef registers 130 degrees for medium-rare. Let meat stand 10 minutes, loosely tented with aluminum foil to keep warm. Cut half into very thin slices (reserve remaining half for leftovers). Serve with vegetables.

Cool remaining beef to room temperature; place in an airtight container, or wrap in plastic, and refrigerate.

Don't let the length of the recipe scare you.  This is a simple and fast meal.

Filling:
1 TBS olive oil
2 medium carrots, chopped (we subbed frozen peas)
1 c pearl onions (frozen or jarred; no need to thaw if frozen)
2 cloves garlic, minced
1.25 lb lean beef round, cut into 1" cubes
1 TBS all-purpose flour (28 calories, 0 g fat, 0 g fiber)
1 tsp dried oregano
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 (28 oz) can diced tomatoes

Cheddar-spiked mashed potatoes:
2 medium Idaho potatoes, peeled and cut into 1" chunks
1/2 c FF or soy cheddar cheese, shredded
1/4 c FF sour cream
Salt and pepper

Heat the oil in a large skillet over medium heat. Add the carrots (or peas), onions, and garlic, and cook, stirring, until softened, about 3 minutes. Using a slotted spoon, remove the vegetables from the pan and set aside.

Add the beef to the hot skillet and brown on all sides, about 5 minutes. Add the flour, oregano, salt and pepper, and stir to coat the beef. Return the vegetables to the skillet and stir in the tomatoes. Bring to a simmer, then reduce heat to medium-low. Partially cover the pan, and simmer until the beef is cooked through, about 10 minutes.

Meanwhile, place the potatoes in a large saucepan and pour over enough water to cover. Set pan on high heat, bring to a boil, and boil until the potatoes are fork-tender, 8 to 10 minutes (it was more like 15-18 for us). Drain and return the potatoes to the pan. Add the cheese and sour cream and mash until smooth and well combined. Season to taste with salt and pepper. At this point, the potatoes should be slightly thin and easy to spread over the beef mixture. If they are not, then add more sour cream or FF milk.

Transfer the beef mixture to a deep dish pie plate or shallow casserole dish. Spread the potatoes over the top, and using the back of a spoon, make an even layer.

IF YOU ARE STOPPING HERE, TO FINISH LATER IN THE WEEK: Let cool for 15 minutes, then cover dish with plastic wrap and refrigerate up to 3 days or freeze up to 3 months. Thaw completely in the refrigerator or microwave before baking.

WHEN YOU'RE READY TO EAT:
Preheat the oven to 400*. Place the casserole dish on a baking sheet and bake until top is golden brown and filling is bubby, 20-25 minutes (the baking sheet prevents messy oven cleaups, in case the filling bubbles over). Finish under the broiler for a few minutes if desired. Let rest 5 minutes before serving

Serves 4-6

-- adapted from Robin Miller's Quick Fix Meals

Use this on eye of round roasts, top round roasts, and other cheaper cuts of beef. 

1 TBS Worcestershire sauce
1 TBS red wine vinegar
2 tsp Tabasco sauce

Mix; marinade beef 5 minutes, then discard. Grill or bake until desired doneness.

I used leftover homemade vinaigrette; the recipe is under "side dishes." 

1 lb beef top round steak, cut 1"thick
1/4 cup vinaigrette
2 c fresh sugar snap peas
2 c cooked barley
1 c yellow and/or red grape or teardrop tomatoes, halved
3 cloves garlic, minced
1 tsp pepper

Gremolata Dressing:
1/4 cup vinaigrette
2 TBS chopped fresh parsley
2 tsp grated lemon peel
1/4 tsp pepper

Combine Gremolata Dressing ingredients in small bowl until well blended, refrigerate until ready to use.

Place beef steak and 1/4 cup vinaigrette in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.

Bring water to boil in large saucepan. Add peas; cook 2 to 3 minutes until crisp-tender. Drain; rinse under cold water. Combine peas, cooked barley and tomatoes in large bowl; toss with dressing and set aside.

Remove steak from marinade; discard marinade. Combine minced garlic and 1 teaspoon pepper; press evenly onto steak. Place steak on grid over medium, ash-covered coals. Grill, uncovered, about 16 to 18 minutes for medium rare doneness, turning once. (Do not overcook.)

Carve steak into thin slices, season with salt, as desired. Add steak slices to barley mixture.

Serves 4

-- www.beefitswhatsfordinner.com

Note: This must marinate for 30 minutes.

1 (1" thick) boneless beef top round steak (we used sirloin strips instead)
1/3 c soy sauce (feel free to cut this back, and/or use light soy sauce)
1/4 c lemon juice
1/4 c water
2 to 3 tsp dried crushed red pepper
4 garlic cloves, minced
1 TBS canola oil
4 green onions, cut into 2" pieces
2 carrots, thinly sliced
2 tsp cornstarch (20 calories, 0 g fat, 0 g fiber)
Hot cooked brown rice
Garnishes: lemon rind strips, fresh basil sprigs (optional)

Cut steak across the grain into 1/8"-thick strips, and place in a medium bowl. Combine soy sauce and next 4 ingredients. Reserve half of mixture. Pour remaining half of mixture over steak. Cover and chill 30 minutes.

Drain steak, discarding marinade.

Stir-fry half of steak in 1/2 TBS hot oil in a large nonstick skillet or wok over medium-high heat 1 minute or until outside of beef is no longer pink. Remove from skillet, and repeat procedure with remaining oil and steak. Remove from skillet.

Add green onions and carrot to skillet, and stir-fry 3 minutes or until crisp-tender.

Whisk cornstarch into reserved soy sauce mixture; stir into vegetables, and stir-fry until thickened. Add steak, and stir-fry until thoroughly heated. Serve over rice. Garnish, if desired.

Serves 4

-- Southern Living, DECEMBER 1997

2 TBS healthy oil, divided
1.5 lb round steak, cubed
1 c canned chopped tomatoes with their juice
1 c beef broth
1 TBS white wine vinegar
1/8 tsp ground cinnamon
1/8 tsp ground cloves
Pepper
Salt
1/4 c finely chopped flat-leaf parsley
Cooked barley, brown rice, or other whole grain, for serving

In a large saucepan, heat 1 TBS oil over medium heat, add half of the beef and cook, stirring occasionally, until browned, about 5 minutes. Transfer with a slotted spoon to a plate. Repeat with remaining TBS oil and remaining beef. Set aside.

Stir the tomatoes and beef broth into the saucepan, reduce the heat to low and stir, scraping up any browned bits. Add the reserved beef, the vinegar, cinnamon, cloves and 1/8 teaspoon pepper; bring to a simmer over low heat. Cover and cook until the meat is fork-tender, about 1 hour.  About 10 minutes before the stew is ready, cook the egg noodles according to the package directions.   Season cooked grains to taste with salt and pepper. Stir the parsley into the stew and serve over grains.

Serves 4

-- adapted from Every Day with Rachael Ray magazine

4 medium potatoes, cut into quarters (4 c)
2 c whole baby carrots
1 stalk celery, cut into 1" pieces
1 medium Italian plum tomato, diced*
2.5 lb lean beef round
1/2 tsp ground black pepper
1 can (10 3/4 oz) Campbell's Condensed Tomato Soup
1/2 c water
1 TBS chopped roasted garlic ** OR chopped fresh garlic
1 tsp each dried basil leaves, dried oregano leaves and dried parsley flakes, crushed
1 tsp vinegar

Place potatoes, carrots, celery and tomato in 3 1/2-qt. slow cooker. Season roast with pepper and place on top.

Mix soup, water, pepper, garlic, basil, oregano, parsley and vinegar. Pour over all.

Cover and cook on LOW 10 to 12 hr (or on HIGH 5 to 6 hr), or until done.

*I used a 16 oz can of petite diced tomatoes, drained.

**To roast garlic, place whole garlic bulb on piece of aluminum foil. Drizzle with vegetable oil and wrap. Roast at 350°F. for 45 min. or until soft. Peel and chop garlic.

Serves 6

-- Posted by Whaledancer, as adapted from Campbell's Kitchen