Black Skillet Beef

 Black Skillet Beef With

Greens and Red Potatoes

1 lb top round beef

1 Tbsp paprika

1

1/2 tsp oregano

1

/2 tsp chili powder

1

/4 tsp garlic powder

1

/4 tsp black pepper

1

/8 tsp red pepper

1

/8 tsp dry mustard

8 red-skinned potatoes, halved

3 C onion, finely chopped

2 C beef broth

2 cloves large garlic, minced

2 large carrots, peeled, cut into very thin, 2

1/2-inch strips

2 bunch (

1/2 lb) mustard greens, kale, or turnip greens, stems removed,

coarsely torn

as needed nonstick cooking spray

1. Partially freeze beef. Thinly slice across grain into long strips

1

/8-inch thick and 3 inches wide.

2. Combine paprika, oregano, chili powder, garlic powder, black

pepper, red pepper, and dry mustard. Coat strips of meat with spice

mixture.

3. Spray large, heavy skillet with nonstick coating. Preheat pan over

high heat. Add meat and cook, stirring, for 5 minutes. Then add

potatoes, onion, broth, and garlic, and cook covered over medium

heat for 20 minutes. Stir in carrots, lay greens over top, and cook

covered until carrots are tender, about 15 minutes.

4. Serve in large serving bowl with crusty bread for dunking.

Here’s a one-dish meal that tastes even better than it sounds.

Yield: 6 servings

Serving size: 7 oz

Each serving provides:

Calories: 340

Total fat: 5 g

Saturated fat: 2 g

Cholesterol: 64 mg

Sodium: 109 mg

Total fiber: 8 g

Protein: 30 g

Carbohydrates: 45 g

Beef Stroganoff

1 lb lean beef (top round), cubed

2 tsp vegetable oil

3

/4 Tbsp onion, finely chopped

1 lb mushrooms, sliced

1

/4 tsp salt

to taste pepper

1

/4 tsp nutmeg

1

/2 tsp dried basil

1

/4 C white wine

1 C plain lowfat yogurt

6 C macaroni, cooked in unsalted water

1. Cut beef into 1-inch cubes.

2. Heat 1 teaspoon oil in nonstick skillet.

Sauté onion for 2 minutes.

3. Add beef and sauté for 5 minutes more.

Turn to brown evenly. Remove from

pan and keep hot.

4. Add remaining oil to pan and sauté

mushrooms.

5. Add beef and onions to pan with

seasonings.

6. Add wine and yogurt, and gently stir in.

Heat, but do not boil.*

7. Serve with macaroni.

* If thickening is desired, use 2 teaspoons of cornstarch. Calories are same as

for flour, but cornstarch has double the thickening power. The calories for

cornstarch are not included in the nutrients per serving given above. To

add cornstarch, take small amount of wine and yogurt broth and put aside

to cool. Stir in cornstarch. Add some of warm broth to cornstarch paste

and stir. Then, add cornstarch mixture to pan.

Beef and Bean Chili

2 lb lean beef stew meat, trimmed of

fat, cut in 1-inch cubes

3 Tbsp vegetable oil

2 C water

2 tsp garlic, minced

1 large onion, finely chopped

1 Tbsp flour

2 tsp chili powder

1 green pepper, chopped

2 lb (or 3 C) tomatoes, chopped

1 Tbsp oregano

1 tsp cumin

2 C canned kidney beans*

*To cut back on sodium, try using "no salt added" canned kidney beans or beans prepared at

home without salt.

1. Brown meat in large skillet with half of vegetable oil. Add water.

Simmer covered for 1 hour until meat

is tender.

2. Heat remaining vegetable oil in second

skillet. Add garlic and onion, and cook

over low heat until onion is softened.

Add flour and cook for 2 minutes.

3. Add garlic-onion-flour mixture to

cooked meat. Then add remaining

ingredients to meat mixture.

Simmer for

1/2 hour.

B E E F

Here’s a lower fat chili that’s lost none of its heat.

Yield: 9 servings

Serving size: 8 oz

Each serving provides:

Calories: 284

Total fat: 10 g

Saturated fat: 2 g

Cholesterol: 76 mg

Sodium: 162 mg

Total fiber: 4 g

Protein: 33 g

Carbohydrates: 16 g

Potassium: 769 mg

Bavarian Beef

1 1/4 lb lean beef stew meat, trimmed of

fat, cut in 1-inch pieces

1 Tbsp vegetable oil

1 large onion, thinly sliced

1

1/2 C water

3

/4 tsp caraway seeds

1

/2 tsp salt

1

/8 tsp black pepper

1 bay leaf

1

/4 C white vinegar

1 Tbsp sugar

1

/2 small head red cabbage, cut into 4 wedges

1

/4 C gingersnaps, crushed

1. Brown meat in oil in heavy skillet. Remove meat and sauté onion

in remaining oil until golden. Return meat to skillet. Add water,

caraway seeds, salt, pepper, and bay leaf. Bring to boil. Reduce heat,

cover, and simmer for 1

1/4 hours.

2. Add vinegar and sugar, and stir. Place

cabbage on top of meat. Cover and

simmer for an added 45 minutes.

3. Remove meat and cabbage, arrange on

platter, and keep warm.

4. Strain drippings from skillet and skim

off fat. Add enough water to drippings

to yield 1 cup of liquid.

5. Return to skillet with crushed gingersnaps.

Cook and stir until thickened

and mixture boils. Pour over meat and

vegetables, and serve.

M A I N D I S H E S

This classic German stew is made with lean, trimmed beef stew meat and cabbage.

Yield: 5 servings

Serving size: 5 oz

Each serving provides:

Calories: 218

Total fat: 7 g

Saturated fat: 2 g

Cholesterol: 60 mg

Sodium: 323 mg

Total fiber: 2 g

Protein: 24 g

Carbohydrates: 14 g

Potassium: 509 mg