Healthy Recipes

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Beef Steak with Madeira-Mushroom Sauce – serves 2

1/2 pound boneless sirloin beef steak or boneless top round steak  (Grass Fed)
2 tsp olive or vegetable oil
1/2 cup each sliced white mushrooms and shiitake mushrooms
2 tsp all-purpose flour
1/2 cup canned ready-to-serve low-sodium beef broth
1/4 cup dry Madeira wine
Dash pepper

Preheat broiler. Arrange beef steak on rack in broiling pan and broil 5 to 6 inches from heat source, until medium-rare, 3 to 4 minutes on each side, or until done to taste.
In 10-inch nonstick skillet heat oil; add mushrooms and cook over medium-high heat, stirring frequently, until lighly browned, 1 to 2 minutes. Sprinkle with flour and stir quickly to combine.

Continuing to stir, add remaining ingredients; cook, stirring frequently, until mixture thickens, 3 to 4 minutes.
To serve, thinly slice steak diagonally across the grain and arrange on serving platter; top with mushroom mixture.

Nutrient Analysis per serving

Calories 288 kcal
Protein 27 g
Fat 13 g
Carbohydrate 8 g
Sodium 61 mg
Cholesterol 76 mg

Beef and Cauliflower with Almonds – serves 4

2/3 cup plain low-fat yogurt
1 tbsp cornstarch
2 tsp curry powder
1/4 cup honey mustard
1 lb Top Sirloin Grilling steak, cut into 1/2 inch cubes (Grass Fed)
4 cups small cauliflower florets
10 oz beef broth
1/2 pound snow peas, defrosted
4 cups hot cooked fusili
1/4 cup toasted slivered almonds (optional)

Combine first 4 ingredients and pepper to taste in a small bowl; stir well with a whisk and set aside.
Heat a large oiled non-stick skillet over high heat. Add meat and sauté  3 minutes or until browned. Remove from skillet and set aside.
Add cauliflower and broth; cover, reduce heat and simmer 3 minutes. Return meat to skillet; stir in yogurt mixture.
Add snow peas and bring to a boil; cook 2 minutes, stirring gently. Toss with pasta before serving. Garnish with toasted almonds, if desired. Good served cold as a luncheon salad.

Nutrient Analysis per serving

Calories 455 kcal
Protein 39 g
Fat 9 g
Carbohydrate 54 g
Cholesterol 21 mg

Beef Steak and Onions – serves 4

For the grill:
1 pound grass fed round steak
1 large Spanish onion, sliced 1/4-inch thick
1/8 tsp ground allspice
1/8 tsp ground nutmeg
1 bay leaf
1/2 cup beef broth
2 tbsp Worcestershire sauce

Combine broth and next 4 ingredients in large zip-top, heavy duty plastic bag.
Add steak and onions. Seal and marinate in refrigerator 8 hours, or overnight, turning occasionally. Spray unheated grill rack and remove steak from bag, reserving onion and marinade. Place steak on rack when barbecue is heated. Cook 5 minutes on each side or to desired doneness.
Meanwhile, in large skillet, heat onion and marinade to boiling. Reduce heat; simmer 5 minutes or until onion is tender. Transfer steak to serving platter and spoon onion mixture over steak.

Nutrient Analysis per serving

Calories 170 kcal
Protein 27 g
Fat 4 g
Carbohydrate 5 g
Cholesterol 70 mg