Thai-Style Stir-Fried Beef with Mango

Ingredients

• 14 oz lean steak, such as sirloin
• 3 garlic cloves, finely chopped
• 1 tsp caster sugar
• 2 tsp soy sauce
• 1½ tbsp sunflower oil
• Ginger and honey dressing
• 2 tsp paprika
• 2 tsp mild Mexican-style chilli powder
• 1½ tbsp clear honey
• 1 in. piece fresh root ginger, grated
• 4 tbsp rice vinegar or cider vinegar
• juice of 1 lime or lemon

Salad Ingredients

• 1 ripe but firm mango, peeled and cut into strips
• 2 ripe but firm plums, sliced
• ¼ medium-sized red cabbage, shredded
• 2 oz watercress leaves
• ½ cucumber, cut into matchsticks
• ½ red pepper, cut into thin strips
• 3–4 spring onions, cut into diagonal pieces
• 1½ oz mixed fresh mint and coriander
• 2 tbsp coarsely chopped roasted unsalted peanuts

Directions:

1. To make the dressing, put the paprika, chilli powder, honey, ginger and vinegar in a saucepan and slowly add 8 1/2 fl oz of water, stirring. Bring to the boil, then reduce the heat and simmer for 5 minutes. Remove from the heat and stir in the lime or lemon juice. Set aside.
2. Combine all the salad ingredients, except the peanuts, in a large shallow serving dish and toss gently together until evenly mixed. Set aside.
3. Cut the steak into thin strips for stir-frying. Put the steak in a bowl with the garlic, sugar and soy sauce and mix together so the strips of steak are seasoned. Heat a wok or non-stick pan on a high heat, then add the oil. Add the beef and stir-fry until the strips are evenly browned and cooked to taste.

4. Spoon the stir-fried beef over the top of the salad. Drizzle the dressing over the top and sprinkle with the peanuts. Serve immediately.

Broiled Spicy Steaks

Ingredients: (serves 4)

• 4 bone-in Delmonico or strip steaks (about 2 pounds), trimmed of excess fat
• 3 tablespoons finely ground espresso or dark roast coffee
• 1 tablespoon chili powder
• 1 teaspoon sugar
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper

Directions:

1. Pat the steaks dry with paper towels.

2. Mix the espresso or coffee, chili powder, sugar, salt, and pepper in a small bowl. Sprinkle the spice mix over the steaks, patting it in with your fingers. Let rest at room temperature for 30 minutes.

3. Preheat the broiler. Put the steaks on a broiler pan and broil 4 to 6 inches from the heat until darkly crusted on the surface, 4 to 6 minutes per side for medium-rare to medium (145°F to 155°F on an instant-read thermometer).

4. Remove and let rest for 5 minutes to redistribute the juices.

Hazelnut Beef Stir Fry

Ingredients: (Serves: 4)

• 1 pound beef top round, cut in thin strips
• 3 tablespoons teriyaki sauce
• 2 tablespoons oil, divided
• 2 teaspoons cornstarch
• 1 green pepper, cut into 3/4-inch slices
• 2 carrots, sliced, precooked, tender crisp
• 6 green onions, cut into 2-inch slices
• 3/4 cup roasted and chopped Oregon hazelnuts

Directions:

1. Combine teriyaki sauce, 1 tablespoon oil and cornstarch. Add beef strips and marinate 30 minutes.
2. Drain beef (reserve marinade), and add to hot oil in skillet.
3. Add vegetables and cook until meat is done and vegetables are tender crisp.
4. Add rest of marinade and cook until thickened. Top with hazelnuts and serve.

Orange and Soy-Glazed Beef Stir-Fry with Green Beans, Mini Bell Peppers, and Peanuts

Ingredients:

• 12 ounces shoulder or round steak, well-trimmed and cut into 1/2-inch/1-cm) cubes
• 2 tablespoons reduced-sodium soy sauce, divided
• 2 tablespoons orange marmalade, divided
• 3 cloves garlic, minced, divided
• 1/4 teaspoon crushed red pepper
• 1 tablespoon extra-virgin olive oil

• 1 tablespoon minced fresh ginger
• 1/4 cup water
• 2 tablespoons thinly sliced scallion
• 1/4 cup chopped unsalted dry-roasted peanuts
• 8 ounces green beans, trimmed and cut into 1 1/2-inch/3.5-cm lengths
• 8 ounces mini multicolored bell peppers or 1 red bell pepper, seeded and cut into strips (1/4-inch/0.5-cm wide)

Directions:


1.  Combine the beef, 1 tablespoon of the soy sauce, 1 tablespoon of the marmalade, 1 of the garlic cloves, and the crushed red pepper in a large bowl. Stir to blend; set aside.
2. In a small bowl, combine the remaining 1 tablespoon of soy sauce, the remaining 1 tablespoon) of marmalade, and another garlic clove. Set aside.

3. Heat a wok or large skillet over high heat until hot. Carefully add the oil and the beef mixture. Stir-fry until no longer pink, about 5 minutes. Transfer to a plate and set aside.

4. Add the beans, bell peppers, ginger, and remaining garlic to the wok and stir-fry for 1 minute. Add the water, cover, and steam the vegetables until crisp-tender, about 4 minutes.

5. Return the beef to the wok. Add the reserved soy sauce mixture and stir until heated. Sprinkle with the scallions and nuts.

Per serving:

Calories: 260

Fat: 12g

Saturated Fat: 2 g

Cholesterol: 47 mg

Sodium: 341 mg

Carbs: 17 g

Protein: 23 g

Fiber: 4 g

Farmhouse Beef Casserole

Ingredients: (6 servings)

olive oil cooking spray

1	small, about 4 ounces (120 g), Russet or all-purpose potato

1	cup (114 g) shredded low-fat mozzarella cheese

1	pound (480 g) extra-lean ground sirloin

1	medium yellow onion, chopped

2	cloves garlic, minced

1	14 1/2-ounce (435 g) can no-salt-added diced tomatoes with juice

1	tablespoon chili powder, or to taste

2	cups (140 g) shredded green cabbage

salt (optional)

freshly ground pepper to taste

1 to 3

tablespoons purchased taco sauce

6	slices pickled jalapeño chile peppers (optional)

Directions:

1. Preheat oven to 375°F (190°C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with cooking spray.
2. Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy.
3. Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry.
4. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.

Per serving:	235 calories (40% calories from fat), 24 g protein, 11 g total fat (4.8 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 38 mg cholesterol, 471 mg potassium, 357 mg sodium
Diabetic exchanges:	3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)