Beef

Beef and Broccoli with Garlic Sauce
Yield: 6 servings
1 pound beef steak
1 tablespoon vegetable oil
1/2 teaspoon salt
1 dash white pepper
1 1/2 pound broccoli
1 teaspoon cornstarch
1 teaspoon sesame oil
1/4 cup chicken broth
2 tablespoons vegetable oil
1 tablespoon vegetable oil
1 tablespoon finely chopped garlic
1 teaspoon ginger root, finely chopped
2 tablespoons brown bean sauce
1 cup canned bamboo shoots, sliced
Trim fat from beef steak; cut beef lengthwise into 2−inch strips. Cut strips crosswise into 1/8−inch
slices. Toss beef, the 1 tablespoon vegetable oil, and the salt and white pepper in a glass or plastic bowl.
Cover and refrigerate 30 minutes.
Pare outer layer from broccoli stems. Cut broccoli lengthwise into 1−inch stems; remove flowerets. Cut
stems into 1−inch pieces. Place broccoli in boiling water; heat to boiling. Cover and cook 2 minutes;
drain. Immediately rinse in cold water; drain. Mix cornstarch, sesame oil and broth.
Heat 12−inch skillet or wok until very hot. Add the 2 tablespoons vegetable oil; rotate skillet to coat
bottom. Add beef; stir−fry 2 minutes or until beef is brown. Remove beef from skillet. Heat skillet until
very hot. Add 1 tablespoon vegetable oil; rotate skillet to coat bottom. Add garlic, ginger root and bean
sauce; stir−fry 30 seconds. Add bamboo shoots; stir−fry 1 minute.
Stir in beef and broccoli. Stir in cornstarch mixture; cook and stir 15 seconds or until thickened.
Per Serving: 280 Cal (56% from Fat, 35% from Protein, 9% from Carb); 25 g Protein; 18 g Tot Fat; 6
g Carb; 0 g Fiber; 61 mg Calcium; 3 mg Iron; 310 mg Sodium; 57 mg Cholesterol
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Beef Baked with Yogurt and Black Pepper
Yield: 4 servings
6 tablespoons vegetable oil
2 pounds beef stew meat
3 onions, minced
6 garlic cloves
1/2 teaspoon ginger
1/2 teaspoon cayenne
1 tablespoon paprika
2 teaspoons salt
1/2 tablespoon pepper
1 1/4 cups plain yogurt, beaten lightly
Preheat oven to 350 degrees F.
Heat the oil in a wide, flameproof casserole type pot over a medium high flame. When hot, put in as
many meat pieces as the pot will hold easily in a single layer. Brown the meat pieces on all sides and set
them aside in a deep plate. Brown all the meat this way, then remove.
Put the onions and garlic into the same pot and turn the heat down to medium. Stir and fry the
onion−garlic mixture for about 10 minutes or until it has browned.
Now put in the browned meat as well as any juices that might have accumulated in the plate. Also put
in the ginger, cayenne, paprika, salt, and pepper. Stir for a minute.
Now put in the yogurt and bring to a simmer. Cover tightly, first with aluminum foil and then with a
lid, and bake in the oven for 1 1/2 hours. The meat should be tender by now. If it is not tender, add 1/2
cup of boiling water, cover tightly, and bake another 20 to 30 minutes or until meat is tender.
Stir meat gently before serving.
Per Serving: 863 Cal (63% from Fat, 32% from Protein, 5% from Carb); 69 g Protein; 59 g Tot Fat;
10 g Carb; 2 g Fiber; 55 mg Calcium; 9 mg Iron; 1324 mg Sodium; 227 mg Cholesterol
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Beef Bourguignon
Yield: 8 servings
1 1/2 cups dry red wine
3 tablespoons extra virgin olive oil
2 tablespoons dry minced onion
1 teaspoon thyme
1 tablespoon parsley flakes
1 bay leaf
1/2 teaspoon pepper
4 pounds stew beef, 1−inch cubes
1/3 cup flour
1 teaspoon salt
8 slices bacon, diced
24 small white onions
2 garlic cloves, minced
1 pound mushrooms, quartered
Thoroughly combine first 7 ingredients; add beef and marinate at least 3 hours at room temperature,
or overnight in refrigerator.
Drain meat reserving 1 cup of marinade. Place meat in removable liner of slow cooker; sprinkle with
flour and salt and toss to coat meat.
Fry bacon; fry onions in bacon fat until slightly brown, add garlic and fry for 30 seconds; remove
onions, garlic and bacon with slotted spoon and add to meat in liner.
Sauté mushrooms in remaining bacon fat (add butter if needed). Remove mushrooms with slotted
spoon and add to meat−onion mixture. Pour reserved 1 cup of marinade over all. Place liner in base.
Cover and cook on AUTO for 6−7 hours; or LOW for 8−10 hours; or HIGH for 4−5 hours.
Per Serving: 894 Cal (63% from Fat, 32% from Protein, 5% from Carb); 69 g Protein; 60 g Tot Fat;
11 g Carb; 2 g Fiber; 65 mg Calcium; 9 mg Iron; 546 mg Sodium; 232 mg Cholesterol
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Beef Patties with Mustard Cream Sauce
Yield: 6 servings
2 pounds ground beef
1 tablespoon butter
1 tablespoon olive oil
2 green onions, chopped
2 garlic cloves, minced
1/4 pound mushrooms, sliced
Salt and pepper, to taste
Mustard Cream Sauce
2/3 cup white wine
2 tablespoons Dijon mustard
2/3 cup heavy cream
2 tomatoes, peeled and chopped
2 tablespoons capers
Shape beef into 6 oval patties. Melt butter in large skillet and add oil. Heat until foaming. Add green
onions and sauté until softened; stir in garlic and sauté for 30 seconds. Add beef patties and cook to
desired degree of doneness. Season with salt and pepper. Set beef patties aside to keep warm on a hot
platter.
In same skillet, sauté mushrooms until limp and add to the warm beef patties.
To prepare Mustard Cream Sauce, deglaze pan with dry white wine. Reduce volume by half. Add
Dijon mustard, heavy cream, tomato and capers. Heat slowly until hot but do not boil.
Pour Mustard Cream Sauce over beef and mushrooms. Sprinkle parsley over top to garnish, if desired.
Per Serving: 509 Cal (63% from Fat, 32% from Protein, 4% from Carb); 39 g Protein; 34 g Tot Fat; 5
g Carb; 1 g Fiber; 35 mg Calcium; 4 mg Iron; 197 mg Sodium; 146 mg Cholesterol
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Beef with Black Mushrooms
Yield: 4 servings
10 Chinese black mushrooms
1/2 pound flank steak
4 teaspoons cornstarch
1 egg white, lightly beaten
1/2 cup vegetable oil plus 2 tablespoon vegetable oil
1 teaspoon ginger root, crushed
1 teaspoon fresh garlic, crushed
1 cup bamboo shoots, drained, rinsed and cubed
1 teaspoon cooking wine
1 teaspoon dark soy sauce
1/2 cup chicken stock
Salt and pepper, to taste
1 scallion, shredded
Place mushrooms in bowl; cover with 1 cup warm water, and soak for 10 minutes. Drain, discard
tough stems and quarter the caps. Set aside.
Trim all fat from meat, and slice in thin strips across the grain of the meat. Place in bowl.
Mix 2 teaspoons cornstarch with 4 teaspoons cold water; add to meat. Add egg white and stir to coat
meat. Set aside.
Mix remaining 2 teaspoons cornstarch with 4 teaspoons cold water; reserve.
Heat a wok over high heat for 30 seconds. Add 1/2 cup oil and swirl around wok. Add 1/2 teaspoon
each ginger and garlic and the beef mix; stir−fry for 2 to 3 minutes.
Remove from wok, draining oil. Put 2 tablespoons oil in wok and heat. Stir−fry remaining 1/2 teaspoon
garlic and ginger until brown. Add reserved beef mix, bamboo shoots, mushrooms and wine. Stir−fry
over high heat for 1 minute.
Add soy sauce, chicken stock, salt and pepper. Thicken with reserved cornstarch mix, stirring gently.
Pour into serving dish, and garnish with shredded scallion.
Per Serving: 195 Cal (59% from Fat, 34% from Protein, 7% from Carb); 17 g Protein; 13 g Tot Fat; 3
g Carb; 0 g Fiber; 8 mg Calcium; 2 mg Iron; 145 mg Sodium; 38 mg Cholesterol
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Bohemian Beef Dinner
Yield: 6 servings
2 pounds beef stew meat, cut into 1−inch pieces
2 tablespoons cooking oil
2 medium onions, chopped
1 garlic clove, minced
1 teaspoon dill weed
1 teaspoon caraway seed
1 teaspoon paprika
1/2 cup water
1 cup sour cream
27 ounces sauerkraut
Additional paprika
In a Dutch oven, brown the beef, half at a time, in oil; drain. Add onions, garlic, dill, caraway, paprika
and water. Cover and simmer for 2 hours or until meat is tender, stirring occasionally.
Stir in sour cream; heat through but do not boil.
Heat sauerkraut; drain and spoon onto a serving platter. Top with the beef mixture. Sprinkle with
paprika.
Per Serving: 588 Cal (60% from Fat, 33% from Protein, 8% from Carb); 48 g Protein; 39 g Tot Fat;
11 g Carb; 4 g Fiber; 113 mg Calcium; 7 mg Iron; 960 mg Sodium; 168 mg Cholesterol