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Cook pasta in plenty of boiling water until done but still firm to the bite (al dente). While pasta cooks, heat 2 teaspoons of oil in a large nonstick skillet over low heat. Add ground beef and cook, stirring, until brown and crumbly. Remove to a colander and rinse under hot water to remove excess fat. Wipe out pan, add remaining 2 teaspoons of oil, and place over medium heat. Add onion, green pepper, and garlic. Sauté for 3 minutes. Add cooked beef, beans, and tomatoes and bring to a simmer. Stir in hot pepper sauce, cilantro, and adjust seasonings with salt and pepper. Add drained wagon wheels, mix well, and transfer to a serving dish. Sprinkle with cheddar cheese and serve. Per serving: 496 calories; 25 g protein; 68 g carbohydrates; 14 g fat; 39 mg cholesterol; 1110 mg sodium % calories from fat: 25%; from saturated fat: 10% Serves 4 Use your favorite mix of stir-fry vegetables including cabbage, broccoli, carrots, and peppers along with edible pea pods or snap peas for interest and added nutrition.
Prepare noodles or linguine according to package directions. While noodles are cooking, whisk together the soy sauce, ginger, garlic, crushed red pepper, cornstarch and water in a small bowl. Cut the beef across the grain into very thin strips and sprinkle with sesame seeds, tossing to coat evenly., Heat 1 tablespoon of the oil in a wok or large nonstick skillet over high heat. Add beef and stir-fry until brown, about 2 minutes. Remove with a slotted spoon to a plate. Heat remaining tablespoon of oil in same skillet. Add onion, vegetable mix, and snow peas, and stir-fry until vegetables are crisp-tender, about 4 minutes. Reduce heat to medium. Stir sauce mixture to blend, then add to pan along with cooked beef and any accumulated juices. Cook, stirring, until sauce thickens and becomes translucent, about 2 minutes. Serve at once over hot noodles or linguine. Per serving: 533 calories; 24 g protein; 55 g carbohydrate; 25 g fat; 100 mg cholesterol; 1678 mg sodium % calories from fat: 41%; from saturated fat: 10% Serves 4 Lean beef seasoned with fennel and red pepper flakes mimics the flavor of spicy Italian sausage while eliminating the fat that sausage contributes. For variety, add green peppers or canned artichoke hearts that have been quartered.
Cook pasta in plenty of boiling water until done but still firm to the bite (al dente). While pasta is cooking, heat 2 teaspoons of oil in a large nonstick skillet over medium heat. Add the ground beef, onion, garlic, fennel seeds, and red pepper flakes, and cook until the meat is well browned and crumbly and the onions are soft, about 5 minutes. Stir in stewed tomatoes and bring to a boil. Reduce heat, cover, and simmer 10 minutes. Taste for salt and pepper and adjust. Serve over cooked pasta with grated cheese on the side. Per serving: 580 calories; 29 g protein; 79 g carbohydrates; 16 g fat; 57 mg cholesterol; 900 mg sodium % calories from fat: 25%; from saturated fat: 9% Serves 4 Lean beef can be part of a healthful meal, especially when it is grilled, broiled, or stir-fried with a minimum of added fat. A small amount of beef adds flavor to this dish made primarily with vegetables and pasta, conserving both fat calories and dollars.
Cook pasta in plenty of boiling water until done but still firm to the bite (al dente). While pasta is cooking, heat 2 teaspoons of oil in a large nonstick skillet over medium heat. Add the beef slices and stir-fry until brown, about 2 minutes. Remove with a slotted spoon to a plate. Pour off excess fat and wipe pan dry. Add the remaining two teaspoons of oil to the skillet and stir-fry the onions, garlic, pepper, and mushrooms for 5 minutes. Return the beef and any accumulated juices to skillet, along with the tomato halves and the dressing. Heat through, but do not overcook. Serve over hot pasta with grated cheese on the side. Per serving: 514 calories; 25 g protein; 72 g carbohydrates; 12 g fat; 35 mg cholesterol; 324 mg sodium % calories from fat: 22%; from saturated fat: 7% Serves 4 This recipe takes advantage of lean sirloin or top round steak and fresh shiitake mushrooms to make a sukiyaki-style stir-fry to be served over rice, linguine, or Japanese noodles (udon or soba).
In a medium saucepan, combine the white rice and 2 cups of water; bring to a boil. Reduce the heat, cover, and simmer for 20 minutes or until all the liquid is absorbed. Keep the pan covered until ready to serve. If using noodles, cook according to package directions. Whisk together the broth, soy sauce, sherry or juice, and sugar in a small bowl. Heat 2 teaspoons of oil in a large nonstick skillet over high heat. Add half the beef and cook, stirring, until browned on all sides, about 2 minutes. Remove with a slotted spoon to a plate. Add another 2 teaspoons of oil, if needed, and repeat with remaining beef. Set browned beef aside. Add remaining oil to skillet and heat. Add onion and mushrooms and stir-fry for 3 minutes. Mix the soy sauce mixture once more and add it to the pan. Stir in the cornstarch mixture, a little at a time until the sauce is slightly thickened. All the cornstarch may not be needed. Layer the spinach and sprouts over the beef, cover, and cook 1 minute. Toss gently serve over hot rice or noodles. Per serving: 624 calories; 35 g protein; 74 g carbohydrates; 24 g fat; 72 mg cholesterol; 802 mg sodium % calories from fat: 33%; from saturated fat: 9% Serves 4 Satay is an Indonesian specialty, consisting of marinated meat, fish, or poultry cubes threaded on skewers and grilled or broiled, then served with a spicy peanut sauce. This recipe uses bottled teriyaki sauce combined with peanut butter for a quick satay-style sauce that gives a satisfying combination of flavors in a short amount of time. Be sure to serve this dish with a mixed salad of greens and fresh vegetables on the side for good nutrition.
Combine beef with 2 tablespoons of teriyaki sauce and toss to coat. Set aside. Cook noodles according to package directions. While noodles cook, blend peanut butter, remaining teriyaki sauce, water, ginger, and hot pepper flakes in a medium bowl. When noodles are done, drain and add to bowl, tossing to coat with sauce. Keep warm. Heat oil in a large nonstick skillet over medium-high heat. Add the beef and stir-fry until brown, approximately 2 minutes. Add to noodles and toss to coat. Sprinkle with diced cucumber and serve. Per serving: 510 calories; 85 g carbohydrates; 19 g protein; 11 g fat; 36 mg cholesterol; 1360 mg sodium % calories from fat: 19%; from saturated fat: 6% |
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