Some cuts of beef are fairly low in fat. But, if you eat beef, keep in mind that it is almost 100% saturated fat. A healthy low-fat lifestyle can allow for an occasional meal featuring beef, but they should be limited to no more than once a week. And, keep in mind that the longer you are away from eating beef, the less your body is going to tolerate it. We eat beef once every few weeks. Following are some of our favorite beef dishes.
 
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BBQ Beef
2 tablespoons vinegar
2 tablespoons Worcestershire sauce
1 teaspoon salt
1/4 red pepper
1/2 teaspoon black pepper
1 teaspoon paprika
1 teaspoon chili powder
1 cup catsup
2 cups water
2 cloves garlic
sugar to taste
Place all ingredients in a covered pot and bake 5 hours at 250 degrees – add more water as necessary. Remove beef and taste sauce. Add sugar to taste. Shred beef and return to pot for 10 minutes. Serve on buns.
Nutrition Facts
Amount Per Serving: Calories 197 – Calories from Fat 73
Percent Total Calories From: Fat 37%, Protein 50%, Carbohydrate 12%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 65mg, Sodium 496mg, Total Carbohydrate 6g, Dietary Fiber 0g, Sugars 0g, Protein 25g, Vitamin A 466 units, Vitamin C 6 units, Calcium 0 units, Iron 2 units
Beef Stew
2 tablespoons flour
1 1/2 cups beef broth
1 clove garlic, minced
1 red onion, cut into eighths lengthwise
1 cup baby carrot
1/2 pound small mushrooms
1/2 cup parsley, finely chopped
1/2 teaspoon thyme
2 potatoes, cubed
Heat oven to 500 degrees. Place flour in a zip lock baggie and put beef cubes in bag. Close and shake to cover all beef cubes with flour. Place floured cubes in an oven-proof pan sprayed with cooking spray. Cook in 500 degree oven for about 20 minutes, until browned. Remove from oven and let cool on stovetop for 5 minutes. Gradually add broth to pan and stir to loosen browned bits.
Add garlic, 2 tbs. parsley and thyme. Cook covered on medium low heat for about 1 hour until beef is tender. Add carrots, cleaned mushrooms and cubed potatoes. Cook 20 minutes or until vegetables are tender. Sprinkle with parsley before serving. Add more broth if mixture becomes too dry.
Nutrition Facts
Amount Per Serving: Calories 363 – Calories from Fat 67
Percent Total Calories From: Fat 18%, Protein 38%, Carbohydrate 44%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 3g, Cholesterol 81mg, Sodium 387mg, Total Carbohydrate 40g, Dietary Fiber 2g, Sugars 0g, Protein 34g, Vitamin A 8326 units, Vitamin C 27 units, Calcium 0 units, Iron 8 units
Beef Stroganoff
8 ounces sliced fresh mushrooms
3/4 cup chopped onion
2 cloves garlic, pressed
Vegetable cooking spray
1 tablespoon margarine
2 tablespoons flour
1 cup hot water
1 teaspoon beef bouillon granules
1/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon cornstarch
1/4 cup lowfat sour cream
3 cups hot cooked noodles
Finely chopped fresh parsley
Trim fat from steak; slice steak diagonally across grain into thin strips. Cook steak and next 3 ingredients in a large nonstick skillet coated with cooking spray over medium-high heat, stirring constantly, until tender. Drain steak mixture, and set aside; wipe drippings from pan. Melt margarine in skillet over low heat; add flour, stirring with a wire whisk until smooth. Cook 1 minute, stirring constantly. Gradually add 1 cup water, stirring constantly. Add bouillon granules, and cook over medium heat, stirring constantly, until thickened. Stir in salt, pepper, and steak mixture. Cook until thoroughly heated. Remove from heat. Combine cornstarch and sour cream; stir into meat mixture (do not reheat). Serve over noodles; sprinkle with parsley. Makes 6 servings.
Nutrition Facts
Amount Per Serving: Calories 279 – Calories from Fat 73
Percent Total Calories From: Fat 26%, Protein 33%, Carbohydrate 41%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 79mg, Sodium 303mg, Total Carbohydrate 28g, Dietary Fiber 1g, Sugars 0g, Protein 23g, Vitamin A 101 units, Vitamin C 3 units, Calcium 0 units, Iron 3 units
Beef with Black Beans
1/4 cup balsamic vinegar
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
2 teaspoons dry oregano
2 cloves garlic, crushed
Vegetable cooking spray
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1/4 cup carrot, chopped
2 cloves garlic, minced
1 jalapeno pepper, seeded and minced
1 14 oz. can beef broth
1 cup water
2 tablespoons chopped fresh cilantro
2 teaspoons chopped fresh oregano
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
1 15 oz. can black beans, drained
2 1/2 cups orzo, cooked
2 tablespoons green onions, thinly sliced
Trim fat from steak; cut steak into 1-inch pieces. Combine vinegar and next 4 ingredients in a heavy duty zip-top plastic bag. Add steak; seal bag, and shake until steak is well coated. Marinate in refrigerator 1 hour, turning bag once. Remove steak from marinade, reserving marinade. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add steak; cook 10 minutes or until browned on all sides, stirring frequently (or brown the beef in a 500 degree oven for about 10 minutes). Drain and pat dry with paper towels. Wipe drippings from Dutch oven with a paper towel. Coat Dutch oven with cooking spray. Place over medium-high heat until hot. Add onion and next 5 ingredients. Saute until vegetables are tender. Add steak, beef broth, and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer hour. Uncover and simmer an additional hour and 20 minutes or until mixture is thickened and beef tender. Stir in reserved marinade and black beans, simmer 5 minutes. To serve, spoon 1/2 cup orzo into each individual serving bowl. Top evenly with beef mixture and sprinkle with sliced green onions.
Nutrition Facts
Amount Per Serving: Calories 388 – Calories from Fat 38
Percent Total Calories From: Fat 10%, Protein 33%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 48mg, Sodium 532mg, Total Carbohydrate 56g, Dietary Fiber 2g, Sugars 0g, Protein 32g, Vitamin A 2225 units, Vitamin C 30 units, Calcium 0 units, Iron 5 units
Black Angus & Black Beans
1 pound sirloin , cut in strips
2 cups chopped onion
5 garlic cloves, finely chopped
4 jalapeno peppers, minced
1 14 oz. can plum tomato
1 1/2 cups beef broth
1/2 pound black beans, cooked
3 tablespoons chili powder, or to taste
2 teaspoons ground cumin
2 teaspoons dried oregano
1/4 teaspoon cayenne
1/2 teaspoon salt
Freshly ground pepper
1/2 cup chopped scallions, green & white
In a large stockpot or very large skillet, heat the oil over medium-high heat. Saute the sirloin just until no longer pink; do not overcook. Remove the meat with a slotted spoon to a bowl and set aside. Add the onion and garlic to the pot and saute over medium heat until tender, about 8 minutes. Stir in the jalapeno pepper, tomato, broth, beans, spices, and salt and pepper. Lower the heat to a simmer, cover, and simmer for 30 to 45 minutes. Add the sirloin and simmer for 15 minutes; taste and adjust the seasoning. Serve at room temperature, garnished with chopped scallion.
Nutrition Facts
Amount Per Serving: Calories 254 – Calories from Fat 69
Percent Total Calories From: Fat 27%, Protein 36%, Carbohydrate 37%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 43mg, Sodium 561mg, Total Carbohydrate 23g, Dietary Fiber 3g, Sugars 0g, Protein 23g, Vitamin A 4794 units, Vitamin C 93 units, Calcium 0 units, Iron 4 units
Braised Beef Pot Roast
1 tablespoon olive oil, or canola oil
2 onions, cut in eighths
8 carrots, cut in 2″ pieces
4 ribs celery, cut in 2″ pieces
1/2 cup red wine vinegar, (or 1 cup red wine)
1 1/2 cups beef broth
1 bay leaf
1/2 teaspoon dried thyme
1/8 teaspoon salt and freshly ground black pepper
Trim fat from beef. Cut a length of kitchen string about four times the length of the roast and wrap once around the length, then around width several times, tying where it comes together. In a large Dutch oven, heat oil over moderately high heat. Brown beef on all sides. Transfer to a plate. Add vegetables to pan and saute for about 7 minutes or until browned and slightly softened. Transfer to a plate. Return beef to pan. Add wine vinegar, stock, herbs, salt and pepper. Stir to blend. Cover and simmer gently about two hours, turning meat every 30 minutes. Return vegetables to pot, cover, and simmer about 15 minutes, or until beef is very tender. Discard bay leaf. Slice meat and arrange on platter surrounded by vegetables. Serve with pot juices.
Nutrition Facts
Amount Per Serving: Calories 256 – Calories from Fat 93
Percent Total Calories From: Fat 36%, Protein 41%, Carbohydrate 19%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 3g, Cholesterol 65mg, Sodium 232mg, Total Carbohydrate 12g, Dietary Fiber 1g, Sugars 0g, Protein 26g, Vitamin A 20300 units, Vitamin C 10 units, Calcium 0 units, Iron 3 units
Burgundy Beef Stew
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon garlic powder
1 onion, chopped
vegetable cooking spray
1 pound fresh mushroom, sliced
3 cups water
1 bay leaf
1 tablespoon beef bouillon granules
1/4 cup parsley, minced
1 cup dry red wine
2 cups potatoes, cubed
3 carrots, scraped and cut into 1/2-inch pieces
4 small onions, halved (about 1/3 pound)
3 stalks celery, cut into 1 inch pieces
1/3 cup all-purpose flour
1/2 cup water
Trim fat from steak; cut into 1 inch cubes Sprinkle with salt, pepper, and garlic powder. Cook meat and chopped onion in Dutch oven coated with cooking spray in a 500 degree oven, stirring often, until meat is browned. Remove from oven and add mushrooms; cook 3 to 4 minutes on stovetop. Add 3 cups water and next 4 ingredients. Cover, reduce heat, and simmer 1 1/2 hours. Stir in potato and next 3 ingredients. Return to a boil; cover, reduce heat and simmer 30 to 40 minutes or until vegetables are tender. Discard bay leaf. Combine flour and 1/2 cup water, stirring until smooth. Stir into hot mixture. Cook, stirring often, 15 minutes or until thickened. Makes 10 servings.
Nutrition Facts
Amount Per Serving: Calories 456 – Calories from Fat 72
Percent Total Calories From: Fat 16%, Protein 39%, Carbohydrate 45%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 95mg, Sodium 687mg, Total Carbohydrate 51g, Dietary Fiber 6g, Sugars 0g, Protein 45g, Vitamin A 10964 units, Vitamin C 53 units, Calcium 0 units, Iron 8 units
Fajitas
2 medium onion
3/4 cup beer
1/4 cup lime juice
2 cloves garlic, minced
2 tablespoons chili powder
1 tablespoon cooking oil
1 red bell pepper, cut in strips
1 medium tomato, chopped
16 flour tortillas
Thinly slice meat into bite size strips; place meat in plastic bag. Chop 1 onion. Combine onion, beer, 1/2 cup oil, lime juice, garlic and chili; pour over meat. Close bag. Marinate in refrigerator for 6 hours or overnight, turning bag several times; drain. Wrap tortillas tightly in foil. Heat in a 350 degrees oven 10 minutes. Slice remaining onion; set aside. In hot 12 inch skillet add 1 tablespoon oil, onion and pepper. Stir-fry 1 1/2 to 2 minutes or until crisp-tender; remove from skillet. Add remaining oil to skillet. Stir-fry meat, 1/3 at a time, for 2 to 3 minutes. Return meat and vegetables to skillet; add tomato. Stir-fry 1 to 2 minutes more. Season with salt and pepper. Spoon some meat, salsa and avocado dip on each tortilla, then roll tortilla.
Nutrition Facts
Amount Per Serving: Calories 464 – Calories from Fat 129
Percent Total Calories From: Fat 28%, Protein 29%, Carbohydrate 42%
Totals and Percent Daily Values (2000 calories): Fat 14g, Saturated Fat 4g, Cholesterol 65mg, Sodium 350mg, Total Carbohydrate 48g, Dietary Fiber 1g, Sugars 0g, Protein 34g, Vitamin A 1148 units, Vitamin C 28 units, Calcium 0 units, Iron 3 units
Fiesta Steak
1/4 cup lime juice
1 tablespoon vegetable oil
2 tablespoons tequila
1/2 teaspoon salt
1/2 teaspoon cumin
1/2 teaspoon cayenne pepper
2 garlic cloves, fine chopped
1 cup salsa
1/2 cup sour cream
Pierce beef with fork several times on both sides. Mix lime juice, oil, tequila, salt, cumin, red pepper and garlic in shallow glass or plastic dish. Place beef in dish; turn to coat with marinade. Cover and refrigerate at least 6 hours, turning beef occasionally. Remove beef from marinade; reserve marinade. Cover and grill beef 4-5″ from medium coals, 20-25 minutes for medium, brushing occasionally with the marinade and turning once. Cut beef across grain into thin slices. Serve with salsa and sour cream.
Nutrition Facts
Amount Per Serving: Calories 289 – Calories from Fat 109
Percent Total Calories From: Fat 38%, Protein 51%, Carbohydrate 7%
Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 4g, Cholesterol 103mg, Sodium 429mg, Total Carbohydrate 5g, Dietary Fiber 0g, Sugars 0g, Protein 37g, Vitamin A 376 units, Vitamin C 9 units, Calcium 0 units, Iron 4 units
Grilled Sirloin w/Citrus Salsa
1/2 cup low-sodium soy sauce
1/4 cup chopped green onion
2 tablespoons dark brown sugar
3 tablespoons fresh lime juice
1/8 teaspoon hot sauce
1 clove garlic, minced
Vegetable cooking spray
Citrus Salsa
2 oranges, peeled, seeded, and chopped
1/2 teaspoon grated lemon rind
1/2 teaspoon grated lime rind
1/2 small lemon, peeled, seeded, and finely chopped
1/2 small lime, peeled, seeded, and finely chopped
1/4 cup chopped green onion
1 tablespoon sugar
2 tablespoons chopped fresh cilantro
1 teaspoon seeded, minced jalapeno pepper
2 tablespoons unsweetened orange juice
2 tablespoons rice vinegar
Combine all ingredients for salsa and chill at least 2 hours. Trim fat from steak. Place steak in a shallow dish. Combine soy sauce and next 5 ingredients. Pour over steak; turn steak to coat. Cover and marinate in refrigerator at least 2 hours; turn steak occasionally. Remove steak from marinade; discard marinade. Coat grill rack with cooking spray; place on grill over medium-hot coals ( 350° to 400°). Place steak on rack; grill, covered, 5 to 6 minutes on each side or to desired degree of doneness. Let steak stand 5 minutes. Cut diagonally across grain into thin slices; arrange on serving plates. Serve with Citrus Salsa. If desired garnish with cilantro springs and slices of orange, lemon and lime.
Nutrition Facts
Amount Per Serving: Calories 234 – Calories from Fat 73
Percent Total Calories From: Fat 31%, Protein 45%, Carbohydrate 24%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 65mg, Sodium 300mg, Total Carbohydrate 14g, Dietary Fiber 0g, Sugars 0g, Protein 26g, Vitamin A 136 units, Vitamin C 29 units, Calcium 0 units, Iron 3 units
Roast Beef with Couscous
1/2 cup dry red wine
2 tablespoons hoisin sauce
2 cloves garlic, minced or pressed
1/2 teaspoon ground coriander
2 1/4 cups beef broth
1 1/2 cups couscous
1 frozen tiny peas, thawed
1/4 cup sliced green onions
Place beef in an 8- by 12-inch roasting pan. In a small bowl, mix wine, hoisin sauce, garlic, and coriander; brush evenly over beef. Roast in a 425 degree oven until a meat thermometer inserted in thickest part of roast registers 135 degrees for rare (about 35 minutes; after 25 minutes, check temperature every 5 minutes). During roasting, brush beef 4 times with wine mixture. If pan drippings begin to burn, add 4 to 6 tablespoons water to pan and stir to loosen browned bits. Transfer beef to a board and cover loosely. Combine any remaining wine mixture and all the pan juices, then measure; add enough broth to make 2 1/2 cups total. Pour broth mixture into roasting pan; bring to a boil stirring to loosen browned bits. Add couscous; return to a boil, stirring. Remove pan from heat, cover tightly with foil, and let stand until liquid is absorbed (about 5 minutes). Stir in peas, onions, and any juices that have accumulated around beef.
Nutrition Facts
Amount Per Serving: Calories 333 – Calories from Fat 42
Percent Total Calories From: Fat 13%, Protein 41%, Carbohydrate 46%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 2g, Cholesterol 72mg, Sodium 477mg, Total Carbohydrate 38g, Dietary Fiber 0g, Sugars 0g, Protein 34g, Vitamin A 24 units, Vitamin C 2 units, Calcium 0 units, Iron 3 units
Skillet Steak in Wild-Mushroom & Roasted Garlic Sauce
4 teaspoons olive oil
coarse salt and freshly ground black pepper
1 1/2 pounds top sirloin steaks, boneless, trimmed of fat
1/2 pound wild mushroom, (chanterelles, cremini and
2 tablespoons Scotch whiskey
1 cup defatted beef stock
2 teaspoons potato starch, or arrowroot, mixed with a little stock
2 teaspoons fresh thyme leaves
Preheat oven to 375 degrees F. Place garlic cloves on a large piece of aluminum foil, drizzle with 2 teaspoon olive oil and sprinkle with salt and pepper. Fold edges of foil over garlic and crimp to enclose completely. Place the foil packet in the center of the oven and roast for 30 minutes. Open the foil and roast for an additional 10 minutes, or until lightly brown and tender. Remove from the oven and let cool. Carefully peel garlic, keeping the cloves whole, and set aside. Dry steaks thoroughly on paper towels and set aside. In a large skillet, heat 1 teaspoon olive oil over medium-high heat. Add mushrooms and saute quickly until lightly browned. Season with salt and pepper. Transfer to a side dish and reserve. Add 1 more teaspoon olive oil to the skillet and when almost smoking, add the steaks without crowding the pan. Sear steaks quickly on each side until nicely browned. Season with salt and pepper, reduce heat and continue to cook, covered, for 3 1/2 minutes per side for medium rare. Remove steaks to a side dish and keep warm. Discard all fat from skillet, add Scotch and reduce to a glaze. Add stock, bring to a boil and reduce by a third. Whisk in just enough potato starch mixture to coat a spoon. Add the mushrooms, garlic and thyme and just heat through. Taste and correct the seasoning, adding a generous grinding of black pepper. Slice each steak crosswise into thin slices and place on 6 individual warm serving plates in a decorative overlapping pattern. Spoon sauce onto plate beside the steak and serve at once.
Nutrition Facts
Amount Per Serving: Calories 222 – Calories from Fat 89
Percent Total Calories From: Fat 40%, Protein 50%, Carbohydrate 10%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 3g, Cholesterol 76mg, Sodium 190mg, Total Carbohydrate 5g, Dietary Fiber 0g, Sugars 0g, Protein 28g, Vitamin A 2 units, Vitamin C 4 units, Calcium 0 units, Iron 4 units
