More Recipes from The Healthy Beef Cookbook

1 pound boneless beef top sirloin steak, 1-inch thick
1 teaspoon coarsely ground black pepper
1 large lime, cut into 8 wedges
10 ounces grape or cherry tomatoes

Mojo Sauce:
1/4 cup fresh orange juice
1/4 cup fresh lime juice
3 tablespoons finely chopped fresh oregano
3 tablespoons olive oil
2 tablespoons finely chopped fresh parsley
1 teaspoon ground cumin
1 teaspoon minced garlic
3/4 teaspoon salt

1. Whisk Mojo Sauce ingredients in small bowl. Set aside.
2. Cut beef steak into 1 1/4 inch pieces; season with pepper.
3. Alternately thread beef with lime and onion wedges evenly onto four 12-inch metal skewers. Thread tomatoes evenly onto four 12-inch metal skewers.
4. Place kabobs on grid over medium, ash-covered coals. Grill tomato kabobs, uncovered, about 2 to 4 minutes or until slightly softened, turning occasionally. Grill beef kabobs, uncovered, about 8 to 10 minutes for medium rare to medium doneness, turning occasionally.
5. Serve kabobs drizzled with sauce. Serves 4.

Adapted from The Healthy Beef Cookbook, by the National Cattlemen’s Beef Association and the American Dietetic Association (John Wiley and Sons, Inc., 2006). “Relish the Healthy Table,” July 2006.

Per serving: 285 calories, 3g fat, 27g prot., 10g carbs., 2g fiber, 500mg sodium.

1 (3- to 3 1/2-pound) boneless beef chuck shoulder pot roast
2 teaspoons olive oil
1 3/4 teaspoons salt, divided
3/4 teaspoon pepper, divided
1 cup chopped onion
2 teaspoons chopped fresh thyme
1 cup ready-to-serve beef broth
3/4 cup apple cider
3 pounds sweet potatoes, cut into 1 1/2-inch pieces
4 garlic cloves
2 tablespoons maple syrup
1 teaspoon minced fresh ginger
2 tablespoons cornstarch dissolved in 2 tablespoons brandy or water

1. Heat oil in stockpot over medium heat until hot. Place beef pot roast in stockpot; brown evenly. Remove pot roast; pour off drippings and season with 1 teaspoon salt and 1/2 teaspoon pepper.
2. Add onion and thyme to stockpot; cook and stir 3 to 5 minutes or until onion is tender. Add broth and cider; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Return pot roast to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 2 1/2 hours.
3. Add sweet potatoes and garlic to stockpot; continue simmering, covered, 30 minutes or until sweet potatoes and pot roast are fork-tender.
4. Remove pot roast; keep warm. Remove sweet potatoes and garlic with slotted spoon to large bowl, leaving cooking liquid in stockpot.
5. Add maple syrup, ginger, remaining 3/4 teaspoon salt and 1/4 teaspoon pepper to sweet potatoes. Beat until sweet potatoes and garlic are mashed and smooth; keep warm.
6. Skim fat from cooking liquid; stir in cornstarch mixture. Bring to a boil, stirring constantly; cook and stir 1 minute or until thickened.
7. Carve pot roast into slices; serve with mashed sweet potatoes and gravy. Serves 8.

Adapted from The Healthy Beef Cookbook, by the National Cattlemen’s Beef Association and the American Dietetic Association (John Wiley and Sons, Inc., 2006). “Relish the Healthy Table,” July 2006.

Per serving: 342 calories, 7g fat, 26g prot., 42g carbs, 5g fiber, 511mg sodium.

1 1/2 pound ground beef, 95 percent lean
2 teaspoons minced garlic
1 1/4 teaspoons salt, divided
3/4 teaspoon pepper, divided
4 cups prepared pasta or spaghetti sauce
2 cups loosely packed fresh baby arugula (about 1-3/4 ounces)
2 cups loosely packed fresh baby spinach (about 1-3/4 ounces)
1 (15-ounce) container fat free ricotta cheese
2 egg whites
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh oregano
9 no-boil lasagna noodles
1 1/2 cups reduced fat shredded mozzarella cheese

1. Heat oven to 375F. Brown ground beef with garlic in large nonstick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking up into crumbles. Pour off drippings; season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Stir in pasta sauce. Set aside.
2. Combine arugula and spinach. In a separate bowl, combine ricotta cheese, egg whites, basil, oregano, remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.
3. Spread 1 cup meat sauce over bottom of 12-by-8-inch glass baking dish. Top with 3 noodles, 1/2 ricotta mixture, 1/2 spinach mixture, 1/2 cup mozzarella and 1 1/2 cups meat sauce. Repeat layers. Top with remaining 3 noodles and meat sauce.
4. Cover with aluminum foil. Bake 45 to 50 minutes or until noodles are tender and sauce is bubbly. Remove foil; sprinkle with remaining 1/2 cup mozzarella. Bake, uncovered, 5 minutes or until cheese is melted. Let stand, loosely covered, 10 minutes before serving. Serves 6 to 8.

Adapted from The Healthy Beef Cookbook, by the National Cattlemen’s Beef Association and the American Dietetic Association (John Wiley and Sons, Inc., 2006). “Relish the Healthy Table,” July 2006.

Per serving: 520 calories, 12g fat, 47g prot., 49g carbs., 5g fiber, 1260mg sodium.

Crunchy Coleslaw:
1/4 cup plain nonfat yogurt
1 tablespoon light mayonnaise
2 teaspoons cider vinegar
1/4 teaspoon hot pepper sauce
1/8 teaspoon salt
1 1/2 cups packaged coleslaw mix
1/2 red bell pepper, cut into 1/8-inch thick strips
Black pepper

1 pound ground beef (95% lean)
1/4 cup chopped onion
3/4 cup ketchup
1/2 cup frozen corn
1/2 cup canned black beans, rinsed, drained
1/2 cup tomato sauce
1 to 2 teaspoons minced chipotle peppers in adobo sauce
1/2 teaspoon ground cumin
1/4 cup chopped fresh cilantro
1/4 teaspoon salt
1/4 teaspoon black pepper
4 whole wheat hamburger buns, split

1. To prepare Crunchy Coleslaw, combine yogurt, mayonnaise, vinegar, pepper sauce and salt in small bowl. Add coleslaw mix and bell pepper; toss to coat. Season with black pepper, as desired. Refrigerate, covered, until ready to serve.
2. Brown ground beef with onion in large nonstick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking beef up into crumbles. Pour off drippings. Stir in ketchup, corn, beans, tomato sauce, chipotle peppers and cumin; bring to a boil. Reduce heat; simmer 5 minutes, stirring often. Stir in cilantro, salt and black pepper.
3. Place beef mixture on bottom half of each bun; top with coleslaw. Close sandwiches. Serves 4.

Adapted from The Healthy Beef Cookbook, by the National Cattlemen’s Beef Association and the American Dietetic Association (John Wiley and Sons, Inc., 2006). “Relish the Healthy Table,” July 2006.

Per serving: 406 calories, 10g fat, 33g prot., 50g carbs., 7g fiber, 1344mg sodium.

2 pounds boneless beef chuck shoulder roast, cut into 1-inch pieces
1/3 cup all-purpose flour
3/4 teaspoon salt
1/2 teaspoon pepper
4 teaspoons olive oil, divided
1 cup chopped onion
1 tablespoon minced garlic
1 cup dry red wine
3 cups ready-to-serve beef broth
1 (14 1/2 ounce) can diced tomatoes with garlic, undrained
1 tablespoon herbes de Provence
1 pound new potatoes, cut into quarters
2 small zucchini, cut lengthwise in half, then crosswise into 1/2-inch thick slices
2 small yellow squash, cut lengthwise in half, then crosswise into 1/2-inch thick slices
1/2 cup niçoise olives, pitted and cut in half
1/4 cup chopped fresh basil
Grated Parmesan cheese (optional)

1. Combine flour, salt and pepper. Reserve 1 tablespoon flour mixture. Lightly coat beef with remaining flour mixture.
2. Heat 2 teaspoons oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with remaining 2 teaspoons oil and remaining beef. Remove beef from stockpot.
3. Add onion and garlic to stockpot; cook and stir 3 to 5 minutes or until onions are tender. Add wine; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Stir in broth, tomatoes, herbes de Provence and reserved flour mixture. Return beef to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 hours or until beef is fork-tender.
4. Add potatoes, zucchini and yellow squash to stockpot; continue simmering, covered, 15 minutes or until potatoes are tender. Add olives and basil; cook, uncovered, 2 to 3 minutes or until olives are heated through. Serve with cheese, if desired. Serves 6.

Adapted from The Healthy Beef Cookbook, by the National Cattlemen’s Beef Association and the American Dietetic Association (John Wiley and Sons, Inc., 2006). “Relish the Healthy Table,” July 2006.

Per serving: 358 calories, 11g fat, 30g prot., 31g carbs., 4g fiber, 1179mg sodium.

4 (4-ounce) beef tenderloin steaks, cut 3/4 inch thick
1/2 teaspoon coarse grind black pepper
1 (5-ounce) package mixed baby salad greens
1 medium red or green pear, cored, cut into 16 wedges
1/4 cup dried cranberries
Salt
1/4 cup coarsely chopped pecans, toasted
2/4 cup crumbled goat cheese (optional)

Honey Mustard Dressing:
1/2 cup prepared honey mustard
2 to 3 tablespoons water
1 1/2 teaspoons olive oil
1 teaspoon white wine vinegar
1/4 teaspoon coarse grind black pepper
1/8 teaspoon salt

1. Season beef steaks with 1/2 teaspoon pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium rare to medium doneness, turning occasionally.
2. Meanwhile whisk Honey Mustard Dressing ingredients in small bowl until well blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.
3. Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired. Serves 4.

Adapted from The Healthy Beef Cookbook, by the National Cattlemen’s Beef Association and the American Dietetic Association (John Wiley and Sons, Inc., 2006). “Relish the Healthy Table,” July 2006.

Per serving: 321 calories, 14g fat, 26g prot., 21g carbs., 3g fiber, 434 mg sodium

2 (8-ounce) beef shoulder center steaks (Ranch Steaks), cut 3/4 inch thick
1 (10-ounce) package fresh vegetable stir-fry blend
3 tablespoons water
1 garlic clove, minced
1/2 cup prepared sesame-ginger stir-fry sauce
1/4 teaspoon crushed red pepper
2 cups hot cooked rice or brown rice, prepared without butter or salt
1/4 cup dry-roasted peanuts

1. Combine vegetables and water in large nonstick skillet; cover and cook over medium-high heat 4 minutes or until crisp-tender. Remove and drain vegetables. Set aside.
2. Meanwhile cut beef steaks into 1/4-inch thick strips.
3. Heat same skillet over medium-high heat until hot. Add 1/2 the beef and 1/2 the garlic; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. Remove from skillet; keep warm. Repeat with remaining beef and garlic.
4. Return all beef and vegetables to skillet. Add stir-fry sauce and red pepper; cook and stir 1 to 2 minutes or until heated through. Spoon over rice. Sprinkle with peanuts. Serves 4.

Adapted from The Healthy Beef Cookbook, by the National Cattlemen’s Beef Association and the American Dietetic Association (John Wiley and Sons, Inc., 2006). “Relish the Healthy Table,” July 2006.

Per serving: 351 calories, 11g fat, 32g prot., 29g carbs., 3g fiber, 1147mg sodium.