GRILLED STEAK SALAD WITH CAPER VINAIGRETTE
SALAD:
1 pound North Shore Cattle Company beef tenderloin, trimmed
Cooking spray
4 cups water
3 cups (1-inch) cut green beans (about 1/2 pound)
4 cups trimmed watercress (about 1 bunch)
1 cup grape tomatoes, halved
3/4 cup thinly sliced red onion
1 (8-ounce) package mushrooms, slice to preference
1/2 pound hearts of palm, cut to bite size pieces
DRESSING:
1/4 cup red wine vinegar
1 1/2 tablespoons fresh lemon juice
1 tablespoon capers
1 tablespoon honey mustard
2 teaspoons extra-virgin olive oil
1/2 teaspoon sugar
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper to taste
1. Prepare grill.
2. To prepare salad, place the beef on grill rack coated with cooking spray, and grill 7 minutes on each side
or until desired degree of doneness. Let stand 10 minutes. Cut the steak diagonally across grain into thin
slices. Place beef in a large bowl.
3. Bring water to a boil in a saucepan, add beans. Cover and cook 3 minutes or until crisp-tender. Rinse with
cold water; drain well. Add beans, watercress,tomatoes, onion, mushrooms, and hearts of palm to beef, and toss
gently to combine.
4. To prepare dressing, combine red wine vinegar and remaining ingredients, stirring well with a whisk.
Drizzle dressing over salad; toss gently to coat. Yield: 4 servings (serving size: 2 cups).
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SPICED PEPPER-CRUSTED TENDERLOIN WITH ASPARAGUS
1 teaspoon minced garlic
1/2 teaspoon olive oil
1/2 teaspoon salt, divided
12 ounces fresh asparagus, trimmed
1 tablespoon cracked black pepper
2 teaspoons brancy
1/2 teaspoon garlic powder
4 (4-ounce) North Shore Cattle Company beef tenderloin steaks (about 1 inch thick)
Cooking spray
1. Preheat broiler.
2. Combine minced garlic, olive oil, 1/4 teaspoon salt, and asparagus in a large bowl, tossing gently to coat.
3. Combine 1/4 teaspoon salt, pepper, brandy, and garlic powder, rub evenly over steaks. Place steaks on a broiler
pan coated with cooking spray, broil 6 minutes. Turn steaks over; add asparagus to pan. Broil 5 minutes or until
desired degree of doneness. Yield: 4 servings (serving size: 1 steak and 3 ounces asparagus).
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MEAT LOAF BURGERS WITH CARAMELIZED ONIONS
Total time: 40 minutes
oNIONS:
1 teaspoon olive oil
4 1/2 cups vertically sliced red onion (about 2 medium onions)
1/4 teaspoon salt
1 tablespoon sugar
2 tablespoons balsamic vinegar
BURGERS:
Cooking spray
1 cup finely chopped green bell pepper
1 cup finely chopped celery
1 cup crushed whole wheat crackers (about 20 crackers)
1/3 cup ketchup, divided
1/2 teaspoon dried thyme
1/4 teaspoon salt
1 pound North Shore Cattle Company ground beef
1 large egg
12 (1 1/4 ounce) slices rye bread, toasted
1. Prepare grill or broiler.
2. To prepare onions, heat olive oil in a large nonstick skillet over medium-high heat. Add onion and 1/4 teaspoon
salt; saute 12 minutes or until golden brown. Stir in sugar and vinegar; cook 30 seconds. Remove from pan.
3. To prepare burgers, heat pan coated with cooking spray over medium-high heat. Add bell pepper and celery; saute
3 minutes or until tender.
4. Combine the bell pepper mixture, crackers, 1/4 cup ketchup, thyme, 1/4 teaspoon salt, beef, and egg in a large
bow. Divide mixture into 6 equal portions, shaping each into 1/2 inch thick patty.
5. Place patties on a grill rack or broiler pan coated with cooking spray; cook 5 minutes. Carefully turn patties
over; brush with remaining ketchup. Cook 5 minutes or until done.
6. Place 1 patty on each of 6 bread slices. Top each patty with 1/4 cup onion mixture and 1 bread slice. Yield:
6 servings.
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SAUCY SIRLOIN STEAK
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
1 pound boneless sirloin steak, trimmed
Cooking spray
1 teaspoon olive oil
2 garlic cloves, minced
1/2 cup beef broth
1/4 cup hoisin sauce
2 teaspoons Dijon mustard
1 teaspoon tomato paste
3 teaspoons red wine vinegar
1. Preheat broiler.
2. Combine first 3 ingredients in a small bowl; sprinkle over steak. Place steak on
broiler rack coated with cooking spray. Broil for 6 minutes on each side or until
desired degree of doneness. Let stand for 5 minutes.
3. While the steak is standing, heat the olive oil in a small saucepan over medium
heat. Add the garlic, and cook for 30 seconds, stirring constantly. Add the broth
and the remaining ingredients. Bring to a boil; reduce heat, and simmer for 5 minutes
or until thick, stirring with a whisk. Cut steak diagonally acrowss the grain into
thin slices, and serve with sauce. Yield: 4 servings (serving size: 3 ounce steak and
3 tablespoons sauce).
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GRILLED TENDERLOIN WITH WARM VEGETABLE SALAD
Total time: 36 minutes
4 (4-ounce) beef tenderloin steaks, trimmed (about 1 inch thick)
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
2 small zucchini, halved lengthwise
2 small yellow squash, halved lengthwise
2 plum tomatoes, halved lengthwise
2 green onions
2 tablespoons red wine vinegar
2 teaspoons bottled minced garlic
Cooking spray
1 tablespoon commercial pesto
Oregano sprigs (optional)
1. Prepare grill or broiler.
2. Sprinkle steaks with 1/4 teaspoon salt and 1/4 teaspoon pepper.
3. Combine 1/4 teaspoon salt, 1/4 teaspoon pepper, zucchini, and next 5 ingredients
(zucchini through garlic) in a large zip-top plastic bag. Seal and shake to coat.
4. Place the tenderloin steaks on grill rack or broiler pan coated with cooking spray;
cook for 4 minutes on each side or until desired degree of doneness. Place the zucchini
and yellow squash on grill rack or broiler pan coated with cooking spray; cook 3 minutes
on each side or until tender. Place the tomato and onions on grill rack or broiler pan;
cook 2 minutes or just until tender.
5. Coarsely chop the vegetables, and place in a bowl. Add pesto; stir gently. Serve
with steaks. Garnish with oregano, if desired. Yield: 4 servings (serving size: 1
steak and 1/2 cup vegetable mixture).
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JAMAICAN JERK BEEF KEBABS
1/2 cup chopped green onions
1 tablespoon ground allspice
2 tablespoons red wine vinegar
1 teaspoon salt
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
2 teaspoons low-sodium soy sauce
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
2 habanero or serrano peppers, seeded
1 1/2 pounds boneless sirloin, trimmed and cut into 30 cubes
1 red bell pepper, cut into 18 pieces
2 black-ripe plantains, peeled, and each cut into 9 pieces
Cooking spray
Diagonally cut green onions (optional)
Lime wedges (optional)
1. Prepare grill.
2. Combine first 9 ingredients in a food processor or blender; process until smooth.
Place onion mixture, beef, and bell pepper pieces in a large zip-top plastic bag; seal.
Marinate in refrigerator 20 minutes.
3. Remove beef and bell pepper pieces from bag; discard marinade. Place beef, bell
peppers pieces, and plantain pieces in a large bowl; toss well to coat.
4. Thread 5 beef cubes, 3 red pepper pieces, and 3 plantain pieces alternately onto
each of 6 (12-inch) skewers. Lightly coat kebabs with cooking spray. Place kebabs on
grill rack coated with cooking spray. Cook 4 minutes on each side for medium-rare or
until desired degree of doneness. Garnish with green onion pieces and serve with lime
wedges, if desired. Yield: 6 servings (serving size: 1 kebab).
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LAYERED ZUCCHINI
4 cups water
6 cups sliced zucchini (about 3 medium)
1 pound ground round
2 garlic cloves, minced
2 cups low-fat spaghetti sauce
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
2 cups fat-free cottage cheese
1 tablespoon dried parsley
2 large eggs, lightly beaten
Cooking spray
1/2 cup dry breadcrumbs, divided
1 3/4 cups (3 1/2 ounces)preshredded part-skim mozzarella cheese, divided
1. Preheat oven to 350 degrees.
2. Bring the water to a boil in a large saucepan. Add zucchini; cook 3 minutes or until
crisp-tender. Drain and cool.
3. Place the beef and garlic in a large nonstick skillet over medium-high heat. Cook
until browned, stirring to crumble. Stir in the spaghetti sauce, salt, basil, and
oregano; cook for 1 minute. Remove from heat.
4. Combine the cottage cheese, parsley, and eggs i n a medium bowl.
5. Arrange zucchini slices in a shallow 3-quart casserole coated with cooking spray.
Sprinkle the zucchini with half of the breadcrumbs. Spread half of cottage cheese mixture
over breadcrumbs; cover with half of the meat mixture and 1 cup mozzarella. Repeat the
layers with the remaining breadcrumbs, cottage cheese mixture, and meat mixture; reserve
the remaining mozzarella. Bake at 350 degrees for 40 minutes.
6. Sprinkle with remaining mozzarella, and bake an additional 5 minutes or until cheese
melts. Yield: 10 servings.
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SPICY PAN-FRIED SIRLOIN STEAK WITH NOODLES
2 teaspoons chili powder
2 teaspoons dried oregano
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1 tablespoon oloive oil
1 (1 3/4-pound) boneless sirloin steak, trimmed and cut into 1/2-inch-thick strips
2 cups sliced onion
2 cups chopped red bell pepper
2 tablespoons all-purpose flour
2 garlic cloves, minced
2 tablespoons ketchup
1 tablespoon tomato paste
2 teaspoons fresh lime juice
1 (14 1/4-ounce) can low-salt beef broth
5 cups cooked medium egg noodles (8 ounces uncooked pasta)
1. Combine the first 6 ingredients in a small bowl.
2. Heat olive oil in a large nonstick skillet over medium-high heat. Add half of beef;
cook for 1 minute on each side. Remove from pan. Repeat procedure with remaining beef;
set aside.
3. Add onion and bell pepper to pan; saute for 5 minutes. Stir in chili powder mixture,
flour, and garlic, and saute for 1 minute. Stir in ketchup, tomato past, juice, and beef
broth; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally.
4. Return the beef to pan, and cook for 3 minutes or until thoroughly heated. Serve over
egg noodles. Yield: 6 servings (serving size: 3/4 cup beef mixture and about 3/4 cup
noodles).
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BEEF AND GREEN CHILI SOUP
1/2 pound ground round
1 1/4 cups chopped onion
2/3 cup chopped celery
1/2 cup chopped carrot
1/4 teaspoon dried oregano
1/4 teaspoon ground cumin
Dash ground red pepper
1 garlic clove, minced
1/4 teaspoon salt
2 (14-ounce) cans less-sodium beef broth
1 (4.5-ounce) can chopped green chiles, undrained
1 1/4 cup uncooked large elbow macaroni (about 4 ounces)
1. Heat a large Dutch oven over medium-high heat. Add beef; cook 3 minutes or until
browned, stirring to crumble. Remove beef from pan. Add onion, celery, and carrot to pan;
cook 6 minutes or until tender, stirring occasionally. Add oregano, cumin, pepper, and garlic;
cook 1 minute, stirring to combine.l Return beef to pan. Add salt, broth, and chiles, stirring
to combine; bring to a boil. Add macaroni; reduce heat, and simmer 8 minutes or until macaroni
is tender. Yield: 6 servings (serving size: about 1 cup).
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FLANK STEAK WITH FIVE-SPICE RUB AND CHILE RELISH
Relish:
2 poblano chilies
1 orange bell pepper
1 1/2 tablespoons chopped dry-roasted peanuts
1 tablespoon chopped fresh cilantro
1 tablespoon seasoned rice vinegar
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
Steak:
1 tablespoon brown sugar
2 teaspoons kosher salt
1 teaspoon ground cumin
1/2 teaspoon five-spice powder
1/4 teaspoon ground ginger
1 (2-pound) flank steak, trimmed
Cooking spray
1. Preheat broiler.
2. To prepare relish, cut chiles and bell pepper in half lengthwise; discard seeds and membranes.
Place halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or
until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and chop.
Combine chiles, bell pepper, and next 6 ingredients (through garlic) in a small bowl; toss well.
Set aside.
3. Prepare grill.
4. To prepare steak, combine sugar and next 4 ingredients (through ginger) in a small bowl.
Sprinkle steak with sugar mixture. Place steak on a grill rack coated with cooking spray; grill
6 minutes on each side or until desired degree of doneness. Cut steak across grain into thin
slices. Serve with relish. Yield: 8 servings (serving size: about 3 tablespoons relish and
3 ounces steak).
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CAJUN BONELESS RIBEYE, NEW YORK, OR SIRLOIN STEAK
1 tablespoon garlic powder
1 tablespoon onion powder
2 teaspoons sugar
2 teaspoons paprika
1 teaspoon chili powder
3/4 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon ground red pepper
1 pound boneless ribeye, new york, or sirloin steak, trimmed
Cooking spray
1. Combine first 8 ingredients in a small bowl. Rub spice mixture over both sides of steak.
2. Heat a large nonstick grill pan coated with cooking spray over medium-high heat. Add steak,
and cook 5 minutes on each side. Cut steak diagonally across grain into thin slices. Yield: 4
servings (serving size: 3 ounce steak).
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DRUNKEN STIR-FRIED BEEF WITH GREEN BEANS
Drunken paste:
1/2 teaspoon kosher salt
7 garlic cloves, minced
1 1/4 teaspoons minced bird chile or 2 1/2 teaqspoons minced serrano chile
2 teaspoons coarsely chopped galangal or peeled fresh ginger
1 tablespoon chopped peeled fresh lemongrass
2 kaffir lime leaves, thinly sliced, or 1 teaspoon grated lime rind
Stir-fry:
Cooking spray
1 (1-pound) Tri-tip steak, trimmed and cut into 1/4-inch strips
2 cups (1-inch) diagonally cut green beans
1 cup quartered cherry tomatoes
1 tablespoon sugar
3 tablespoons Thai fish sauce
1 teaspoon cider vinegar
1 cup Thai basil leaves
1. To prepare the paste, combine the salt aqnd minced garlic in a mortar and pestle, and pound
to form a paste. Add chile, galangal, lemongrass, and lime leaves, one at a time, until each
ingredient is incorporated into paste.
2. To prepare stir-fry, heaqt a wok or large non-stick skillet coated with cooking spray over
medium-high heat. Add pawste, and stir-fry for 30 seconds (fumes may cause eyes and throat to
burn slightly). Add beef; stir-fry for 3 minutes. Add beans; stir-fry for 1 minute or until
beef reaches desired degree of doneness. Stir in basil. Yield: 5 servings (serving size: 3/4 cup).
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STEAK AND BLUE CHEESE PIZZA
Total time: 27 minutes
Cooking spray
2 cups vertically sliced onion
1 (8-ounce) package presliced mushrooms
3/4 teaspoon salt, divided
1 (8-ounce) boneless sirloin steak, trimmed
1/4 teaspoon coarsely ground black pepper
3 (7-inch) refrigerated individual pizza crusts (such as Mama Mary's)
2 tablespoons low-fat mayonnaise
1 1/2 teaspoons prepared horseradish
1/3 cup (about 1 1/2 ounces) crumbled blue cheese
1. Prehat oven to 450 degrees.
2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onions and
mushrooms; cover and cook 3 minutes. Uncover and cook 5 minutes, stirring occasionally. Stir in
1/4 teaspoon salt; remove onion mixture from pan.
3. Sprinkle steak with 1/2 teaspoon salt and pepper. Add steak to pan; cook over medium-high heat 3
minutes on each side or until desired degree of doneness. Let stand 5 minutes; cut steak
diagonally across grain into thin slices.
4. Place crusts on a baking sheet. Bake at 450 degrees for 3 minutes. Remove crusts from oven.
5. Combine mayonnaise and horseradish; spread each crust with about 2 teaspoons mayonnaise mixture.
Arrange onion mixture evenly over crusts; bake at 450 degrees for 2 minutes. Divide steak and cheese
evenly among pizzas; bake an additional 2 minutes or until cheese melts. Cut each pizza in half.
Yield: 6 servings (serving size: 1 pizza half).
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PEPPER-CRUSTED BEEF TENDERLOIN WITH KUMQUAT MARMALADE
1 1/2 cups vertically sliced onion
1/2 cup halve, seeded, and vertically sliced kumquats
1/2 cup carrot juice or orange juice
1 tablespoon Dijon mustard
1/4 teaspoon salt
2 thyme sprigs
1 bay leaf
2 teaspoons rice vinegar
2 teaspoons olive oil
1 1/2 to 2 tablesppons freshly ground mixed peppercorns or black peppercorns
4 (4-ounce) beef tenderloin steaks, trimmed (about 3/4 inch thick)
1/2 teaspoon salt
Fresh chives (optional)
1. Combine first 7 ingredients in a small saucepan; bring to a boil. Reduce heat; simmer 15
minutes or until liquid almost evaporates, stirring occasionally. Remove from heat. Discard thyme
sprigs and bay leaf. Stir in rice vinegar, and cook.
2. Heat oil in a large nonstick skillet over medium-high heat. Place pepper in a shallow dish.
Dredge steaks in pepper; sprinkle evenly with 1/2 teaspoon salt. Add beef to pan; cook 3 minutes
on each side or until desired degree of doneness. Serve with marmalade; garnish with chives, if
desired. Yield: 4 servings (serving size: 1 steak and about 1/4 cup marmalade).
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ROAST BEEF WITH HORSERADISH-MUSTARD SAUCE
Roast Beef:
2 tablespoons ground coriander seeds
1 tablespoon cracked black pepper
2 teaspoons kosher salt
5 garlic cloves, crushed
1 (3-pound) sirloin tip roast, trimmed
Cooking spray
Sauce:
3/4 cup prepared horseradish
1/2 cup stone-ground mustard
1/4 cup white vinegar
1. Preheat oven to 450 degrees.
2. To prepare roast beef, combine first 4 ingredients; rub over roast. Place roast on a broiler
pan coated with cooking spray. Insert a meat thermometer into thickest portion of roast. Bake
at 450 degrees for 20 ,minutes.
3. Reduce oven termperature to 300 degree (do not remove roast from oven); bake an additional 40
minutes or until thermometer registers 140 degree (medium-rare) or desired degree of doneness. Place
roast on a cutting board; cover loosely with foil. Let stand 15 minutes. (Temperature of roast
will increase 5 degrees upon standing.) Cut roast against grain into thin slices.
4. To prepare sauce, combine horseradish, mustard, and vinegar. Serve with roast beef. Yield: 12
servings (serving size: 3 ounces beef and 2 tablespoons sauce).
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MEATBALL SOUP
2 teaspoons coriander seeds
1 1/2 teaspoons cumin seeds
4 whole cloves
1 (3-inch) cinnamon stick, broken
1/2 cup uncooked long-grain white rice
2 tablespoons grated fresh onion
3/4 teaspoon salt, divided
1 pound ground round
1 large egg white
1 garlic clove, minced
Cooking spray
3 cups chopped green cabbage
2 cups chopped onion
1 cup sliced carrot
1/2 cup chopped celery
1 tablesppon chili powder
1 1/2 tablespoons drained chopped chipotle chile in adobo sauce
2 (14-ounce) can fire-roasted whole tomatoes, undrained and chopped (such as Muir Glen)
1 1/2 cups cubed peeled baking potato
1. Cook the coriander seeds and the cumin seeds in a large Dutch oven over medium heat 12 minute
or until toasted and fragrant. Place the toasted spices, cloves, and cinnamon in a spice or
coffee grinder; process until finely ground.
2. Combine 2 teaspoons cinnamon mixure, rice, grated onion, 1/2 teaspoon salt, beef, egg white,
and garlic in a large bowl; set remaining cinnamon mixure aside. Shape beef mixture into 24 (1-inch)
meatballs.
3. Heat pan over medium heat. Coat pan with cooking spray. Add cabbage, chopped onion, carrot, and
celery to pan; cook 8 minutes, stirring frequently. Add remaining cinnamon mixutre, chili powder,
and chipotle; cook 1 minute, stirring constantly. Stir in 1/4 teaspoon salt, broth, and tomatoes;
bring to a boil. Reduce heat to simmer. Add meatballs; cover and cook 15 minutes. Add potato;
cook, uncovered, over medium heat 20 minutes or untilo potato is tender. Yield: 6 servings (serving
size: 1 2/3 cups).
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SIRLOIN STEAK WITH DIJON-PORT SAUCE
3 cups uncooked medium egg noodles
1 pound trimmed sirloin (about 1 inch thick)
1/2 teaspoon salt
1/2 teaspoon black pepper
Cooking spray
1/2 cup port or other sweet red wine
1/4 cup minced shallots
1 teaspoon bottled minced garlic
1/2 cup less-sodium beef broth
1 tablespoon Dijon mustard
1/2 teaspoon fresh thyme leaves
1. Cook noodles according to package directions, omitting salt and fat. Drain; keep warm.
2. While noodles cook, heat a nonstick skillet over medium-high heat. Sprinkle both sides of
steak with salt and pepper. Lightly coat steak with cooking spray. Add steak to pan; cook 4 minutes
on each side or until desired degree of doneness. Transfer meat to a platter; keep warm.
3. Add port to pan, scarping to loosen brown bits. Stir in shallots and garlic; cook 45 seconds,
stirring fre 4quently. Add beef broth; bring to a boil. Cook 20 seconds; remove from heat. Add
mustard and thyme, stirring with a whisk.
4. Cut steak diagonally across grain into thin slices. Serve steak and sauce with pasta. Yield: 4
servings (serving size: about 3 ounces steak, 2 tablespoons sauce, and 1 cup noodles).
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