Spicy Veal Roast

1/4 tsp salt
1/2 tsp black pepper
1/2 tsp cinnamon
11/2 tsp cumin
3 lb boned lean veal shoulder, trimmed, rolled, tied
4 tsp olive oil
1/2 lb onions, peeled
1/2 clove garlic, peeled
2 tsp dried tarragon
4 sprigs fresh parsley
1 tsp thyme
1 bay leaf
1. Mix together salt, pepper, cinnamon, and cumin. Rub over roast.

2. Heat 2 teaspoons of oil in large skillet. Add onions, garlic, and
tarragon. Cover and cook over low heat for 10 minutes. Set aside.

3. Heat remaining 2 teaspoons of oil in ovenproof pan large enough
to hold all ingredients. Brown meat on all sides.

4. Add garlic-onion mixture. Add parsley, thyme, and bay leaf. Cover.

5. Bake in 325 ºF oven for 11/2 hours, or until meat is tender.

6. Remove meat to serving platter. Skim fat from cooking juices.
Remove bay leaf and parsley. Cut roast in 1/4- to 1/2-inch slices.
Pour a little cooking juice over roast and serve rest on side.

Skimming the fat from the cooking juices in this dish
helps lower the fat content.

Yield: 12 servings - Serving size: 3 oz
Each serving provides: - Calories: 206 - Total fat: 8 g
Saturated fat: 3 g - Cholesterol: 124 mg - Sodium: 149 mg
Total fiber: 1 g - Protein: 30 g - Carbohydrates: 2 g
Potassium: 459 mg

Scrumptious Meat Loaf

Use extra lean ground beef to lower the fat content in this meat loaf.

1 lb ground beef, extra lean
1/2 cup tomato paste (4 ozs)
1/4 cup onion, chopped
1/4 cup green peppers
1/4 cup red peppers
1 cup tomatoes, fresh, blanched, chopped
1/2 tsp mustard, low sodium
1/4 tsp ground black pepper
1/2 tsp hot pepper, chopped
2 cloves garlic, chopped
2 stalks scallion, chopped
1/2 tsp ginger, ground
1/8 tsp nutmeg, ground
1 tsp orange rind, grated
1/2 tsp thyme, crushed
1/4 cup bread crumbs, finely grated

Mix all ingredients together.
Place in 1-pound loaf pan (preferably a pan with a drip rack) and bake
covered at 350° F for 50 minutes.
Uncover pan and continue baking for 12 minutes.

Makes 6 servings--Serving size: 6 (1-1/4-inch) thick slices

Calories 193
Fat 9 g
Saturated fat 3 g
Cholesterol 45 mg
Sodium 91 mg

Salsa Sloppy Joes

A lower fat version of Sloppy Joes.

Ingredients
1 lb. ground beef
1/2 C. salsa (mild, medium, or hot depending on taste)
8 oz. can tomato sauce
1 Tbs. packed brown sugar

Directions
Brown and break up ground beef, drain.
Combine the rest of the ingredients in the same pan, bring to a
boil. Reduce heat, simmer 10-15 minutes.

Serving Size 4-5
Preparation Time 10  minutes
Cooking Time 15  minutes

Deluxe Meat Loaf

Light & Tasty



When I make meat loaf, I usually just mix together whatever I have on

hand. One time I added leftover kidney beans I had in the fridge, and my

family loved the meat loaf's soft texture. Now it's our favorite.

Patricia Zwerk of Tucson, Arizona



SERVINGS: 12

CATEGORY: Lower Fat

METHOD: Baked

TIME: Prep: 15 min. Bake: 70 min.



Ingredients:

2 eggs, lightly beaten

1-1/2 cups ketchup, divided

1 can (16 ounces) kidney beans, rinsed, drained and mashed

1 cup seasoned bread crumbs

1 large onion, chopped

1 celery rib, chopped

2 teaspoons Worcestershire sauce

1 teaspoon salt-free lemon-pepper seasoning

1/2 teaspoon seasoned salt

2-1/2 pounds lean ground beef

1/2 cup water



Directions:

In a large bowl, combine the eggs, 1 cup ketchup, beans, bread crumbs,

onion, celery, Worcestershire sauce, lemon-pepper and seasoned salt;

crumble beef over mixture and mix well.

Shape into two loaves. Place in a 13-in. x 9-in. x 2-in. baking dish

coated with cooking spray.

In a bowl, combine water and remaining ketchup; pour over meat

loaves. Bake, uncovered, at 325° for 70 minutes or until meat is no

longer pink and a meat thermometer reads 160°. Yield: 12 servings.



Nutrition Facts

One serving: Calories: 267 Fat: 10 g Saturated Fat: 4 g Cholesterol: 70

mg Sodium: 853 mg Carbohydrate: 21 g Fiber: 2 g Protein: 24 g

Black Skillet Beef With Greens and Red Potatoes



1 lb top round beef

1 Tbsp paprika

11/2 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, 21/2-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.



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 - Potassium: 1,278 mg

Apple Orchard Pot Roast



Ingredients



1 (3-pound) boneless beef bottom round roast

2 teaspoons vegetable oil

1 1/2 cups apple juice

1 cup dry white wine

1/2 cup orange juice

1/2 teaspoon salt

6 garlic cloves, peeled

6 whole cloves

2 (1 x 3-inch) orange rind strips

1 (3-inch) cinnamon stick

8 turnips (about 1 pound), peeled

6 carrots (about 3/4 pound), peeled and cut into thirds

4 parsnips (about 3/4 pound), peeled and cut into thirds

2 peeled baking potatoes (about 1 pound), halved and quartered

1 peeled sweet potato (about 1 pound), halved and quartered

Preparation

Preheat oven to 300°.



Trim fat from roast. Heat oil in Dutch oven over medium-high heat

until hot. Add roast; cook 5 minutes, browning on all sides. Add apple

juice, wine, and orange juice; scrape pan to loosen browned bits. Add

salt, garlic, cloves, rind, and cinnamon. Bring to a boil; remove from

heat. Cover; bake at 300° for 1 hour.



Remove from oven; turn roast over. Add vegetables to pan; cover and

bake 2 additional hours. Increase oven temperature to 400° (do not

remove roast from oven). Bake, uncovered, 20 minutes or until roast is

very tender. Remove roast and vegetables from pan. Tent roast with

foil; let stand 10 minutes before slicing. Strain cooking liquid

through a sieve into a bowl; discard solids. Serve with roast and

vegetables.

Yield



8 servings (serving size: 3 ounces beef, about 1 cup vegetable

mixture, and 1/4 cup gravy)

Nutritional Information



CALORIES 335(18% from fat); FAT 6.7g (sat 2.1g,mono 2.5g,poly 0.9g);

PROTEIN 32.2g; CHOLESTEROL 73mg; CALCIUM 70mg; SODIUM 274mg; FIBER

4.9g; IRON 5.1mg; CARBOHYDRATE 36g



Cooking Light, NOVEMBER 1999

Beef and Vegetable Potpie

The beef filling is first cooked in a large skillet on the stove top,

then spooned into a baking dish. Finish the casserole in the oven to

brown the breadstick dough topping. Total time: 42 minutes.



Ingredients



1 tablespoon olive oil, divided

1 pound ground sirloin

2 cups chopped zucchini

1 cup prechopped onion

1 cup chopped carrot

1 teaspoon dried basil

1/2 teaspoon dried thyme

1 (8-ounce) package presliced mushrooms

3 garlic cloves, minced

1/2 cup dry red wine

1/4 cup tomato paste

1 1/2 teaspoons Worcestershire sauce

1/2 teaspoon freshly ground black pepper

1 (14-ounce) can fat-free, less-sodium beef broth

2 tablespoons cornstarch

2 tablespoons water

Cooking spray

1 (11-ounce) can refrigerated soft breadstick dough

Preparation

Preheat oven to 400°.



Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high

heat. Add beef; cook 3 minutes or until browned, stirring to crumble.

Drain. Wipe drippings from pan with a paper towel. Heat remaining 1

1/2 teaspoons oil in pan. Add zucchini and next 6 ingredients (through

garlic); sauté 7 minutes or until vegetables are tender. Return beef

to pan. Stir in wine, tomato paste, Worcestershire sauce, pepper, and

broth. Bring to a boil; cook 3 minutes. Combine cornstarch and 2

tablespoons water in a small bowl; stir with a whisk. Add the

cornstarch mixture to the pan; cook 1 minute, stirring constantly.



Spoon beef mixture into an 11 x 7-inch baking dish coated with cooking

spray. Separate breadstick dough into strips. Arrange strips in a

lattice fashion over beef mixture. Bake at 400° for 12 minutes or

until browned.

Yield



6 servings (serving size: 1 1/3 cups)

Nutritional Information



CALORIES 313(24% from fat); FAT 8.5g (sat 1.7g,mono 3g,poly 0.7g);

PROTEIN 22g; CHOLESTEROL 40mg; CALCIUM 41mg; SODIUM 679mg; FIBER 2.7g;

IRON 3.9mg; CARBOHYDRATE 37.6g



David Bonom , Cooking Light, OCTOBER 2006

Beef Bourguignonne with Egg Noodles

This hearty entrée actually tastes better when made a day in advance.

Warm it up in a Dutch oven over medium heat until thoroughly heated,

and keep warm in a slow cooker set to low.



Ingredients



1/3 cup all-purpose flour

2 teaspoons salt, divided

3/4 teaspoon freshly ground black pepper, divided

2 1/4 pounds beef stew meat

3 bacon slices, chopped and divided

1 cup chopped onion

1 cup sliced carrot

4 garlic cloves, minced

1 1/2 cups dry red wine

1 (14-ounce) can less-sodium beef broth

8 cups halved mushrooms (about 1 1/2 pounds)

2 tablespoons tomato paste

2 teaspoons chopped fresh thyme

2 bay leaves

1 (16-ounce) package frozen pearl onions

7 cups hot cooked medium egg noodles (about 6 cups uncooked noodles)

3 tablespoons chopped fresh flat-leaf parsley

Preparation

Combine flour, 1 teaspoon salt, and 1/4 teaspoon pepper in a large

zip-top plastic bag. Add beef; seal and shake to coat.



Cook half of bacon in a large Dutch oven over medium-high heat until

crisp. Remove bacon from pan with a slotted spoon; set aside. Add half

of beef mixture to drippings in pan; cook 5 minutes, browning on all

sides. Remove beef from pan; cover and keep warm. Repeat procedure

with remaining bacon and beef mixture. Remove beef from pan; cover and

keep warm.



Add chopped onion, sliced carrot, and minced garlic to pan; sauté 5

minutes. Stir in red wine and broth, scraping pan to loosen browned

bits. Add bacon, beef, remaining 1 teaspoon salt, remaining 1/2

teaspoon pepper, mushrooms, tomato paste, chopped thyme, bay leaves,

and pearl onions; bring to a boil. Cover, reduce heat, and simmer 45

minutes. Uncover and cook 1 hour or until beef is tender. Discard bay

leaves. Serve beef mixture over noodles; sprinkle with parsley.

Yield



9 servings (serving size: about 1 cup beef mixture, 3/4 cup noodles,

and 1 teaspoon parsley)

Nutritional Information



CALORIES 447(29% from fat); FAT 14.6g (sat 5.1g,mono 6.1g,poly 1.5g);

PROTEIN 32.7g; CHOLESTEROL 117mg; CALCIUM 47mg; SODIUM 677mg; FIBER

3.9g; IRON 6mg; CARBOHYDRATE 45.7g



Ann Taylor Pittman , Cooking Light, SEPTEMBER 2004

Beef Braised with Red Wine and Mushrooms

Add a teaspoon or two of ground dried porcini mushrooms along with the

broth and red wine to give the dish an extra layer of mushroom flavor.

Meaty, earthy-tasting mushrooms such as porcini or black trumpet are

ideal. Serve over egg noodles or rice.



Ingredients



1/2 cup dried porcini mushrooms (about 1/2 ounce)

1 cup boiling water

1 1/4 pounds lean beef stew meat, cut into 1-inch cubes

3/4 teaspoon salt, divided

1/2 teaspoon freshly ground black pepper, divided

2 tablespoons olive oil

1 cup pearl onions (about 16)

6 cups chopped cremini mushrooms (about 1 pound)

1 1/2 cups (1/4-inch) slices carrot (about 2 large)

1 1/2 cups fat-free, less-sodium beef broth

1/2 cup dry red wine

4 thyme sprigs

3 garlic cloves, crushed

2 bay leaves

1 tablespoon water

2 teaspoons cornstarch

Preparation

Combine porcini mushrooms and 1 cup boiling water in a small bowl; let

stand 30 minutes. Drain mushrooms through a sieve into a bowl,

reserving liquid. Chop mushrooms; set aside.



Sprinkle beef with 1/4 teaspoon salt and 1/4 teaspoon pepper. Heat oil

in a large Dutch oven over medium-high heat. Add half of beef to pan;

sauté 5 minutes or until lightly browned on all sides. Remove beef

from pan with a slotted spoon; place in a bowl. Repeat procedure with

remaining beef.



Add onions to pan; sauté 3 minutes or until lightly browned. Add

cremini mushrooms and carrot; sauté 3 minutes or until mushrooms are

tender. Add beef, porcini mushrooms, porcini liquid, remaining 1/2

teaspoon salt, remaining 1/4 teaspoon pepper, broth, and next 4

ingredients (through bay leaves); bring to a boil. Cover, reduce heat,

and simmer 1 1/2 hours or until beef is tender. Uncover and cook 20

minutes, stirring occasionally.



Combine 1 tablespoon water and cornstarch in a small bowl. Add

cornstarch mixture to pan; bring to a boil. Cook 1 minute or until

liquid thickens. Discard thyme sprigs and bay leaves.



Wine note: Mushrooms and merlot are a natural match. An affordable

California version like Buena Vista Carneros Merlot 2004 ($20)

provides classic merlot flavors of plum and black cherry fruit along

with a touch of earth and smoky oak that marries beautifully with

mushrooms. The wine's rich flavor and firm tannins make it a perfect

choice for flavorful beef, as well. --Jeffery Lindenmuth

Yield



4 servings (serving size: 1 1/4 cups)

Nutritional Information



CALORIES 307(30% from fat); FAT 10.3g (sat 3.8g,mono 4.3g,poly 0.6g);

PROTEIN 33.5g; CHOLESTEROL 88mg; CALCIUM 47mg; SODIUM 716mg; FIBER

3.5g; IRON 4.8mg; CARBOHYDRATE 19.9g



Cynthia Nims , Cooking Light, OCTOBER 2007

Beef Bourguignonne-<WBR>Topped Potatoes



Ingredients



4 baking potatoes (about 1 1/2 pounds)

2 (6-ounce) beef tenderloin steaks, cut into 1-inch pieces

2 tablespoons all-purpose flour

3/4 teaspoon salt

1/2 teaspoon black pepper

1 tablespoon butter or stick margarine

4 medium shallots, peeled and quartered

1 teaspoon dried thyme

1 teaspoon bottled minced garlic

1 (8-ounce) package presliced mushrooms

3/4 cup beef broth

1/2 cup dry red wine

Thyme sprigs (optional)

Preparation

Pierce potatoes with a fork; arrange in a circle on paper towels in

microwave oven. Microwave at high 16 minutes or until done,

rearranging potatoes after 8 minutes. Let stand 5 minutes.



While potatoes cook, combine beef, flour, salt, and pepper in a large

zip-top plastic bag; seal and shake to coat.



Melt butter in a large nonstick skillet over medium-high heat. Add

beef mixture and shallots; stir-fry 5 minutes. Add thyme, garlic, and

mushrooms; stir-fry 3 minutes. Add broth and wine; cook 5 minutes or

until shallots are tender and sauce thickens, stirring frequently.

Remove from heat.



Split potatoes open with fork; fluff pulp. Spoon beef mixture evenly

over potatoes. Garnish with thyme sprigs, if desired.

Yield



4 servings (serving size: 1 potato and 1 cup topping)

Nutritional Information



CALORIES 420(20% from fat); FAT 8.9g (sat 4.1g,mono 3g,poly 0.6g);

PROTEIN 26g; CHOLESTEROL 61mg; CALCIUM 49mg; SODIUM 777mg; FIBER 4.3g;

IRON 6.5mg; CARBOHYDRATE 54.8g



Cooking Light, APRIL 2000

Beef Cabbage Rolls



Ingredients



1 head savoy cabbage (about 1 1/4 lb.)

1 jar (16 oz.) sauerkraut, rinsed, drained, and squeezed dry

1/2 teaspoon paprika

1 pound ground lean beef (7 to 10 percent fat)

3/4 cup finely chopped onion

1 large egg white

3/4 cup dried precooked white rice

1/4 cup chopped parsley

1/4 cup fine dried bread crumbs

About 1/2 teaspoon salt

About 1/4 teaspoon pepper

1 cup tomato juice

1 cup fat-skimmed beef broth

Nonfat or low-fat sour cream

Preparation

1. In a 2 1/2- to 3-inch-deep 12-inch frying pan or 5- to 6-quart pan,

bring about 1 inch of water to a boil over high heat.



2. Cut out and discard cabbage core. Carefully separate leaves from

head, keeping them whole.



3. Add cabbage to pan, cover, and cook until leaves are wilted, 3 to 4

minutes. Drain water from pan and fill with cold water. Drain again.



4. Cut thickest parts of tough stems from the 8 largest leaves; set

leaves aside. Finely chop stems and remaining leaves.



5. In pan, mix chopped cabbage with sauerkraut and paprika; spread flat.



6. In a bowl, mix ground beef, onion, egg white, rice, parsley, bread

crumbs, 3 tablespoons water, 1/2 teaspoon salt, and 1/4 teaspoon pepper.



7. Mound 1/8 of the meat mixture at stem end of cupped side of each

reserved cabbage leaf. Form the meat into a horizontal log 2 1/2 to 3

inches long, fold leaf sides over meat, then roll from stem end to

enclose. Set rolls, seams down, on sauerkraut mixture in pan.



8. Mix tomato juice and broth. Pour over cabbage rolls. Cover pan and

bring to a boil over high heat. Reduce heat to medium-low and simmer

until meat is no longer pink in center of thickest part (cut to test),

about 15 minutes.



9. Spoon stuffed cabbage rolls and sauerkraut mixture into shallow

rimmed bowls. Add sour cream, salt, and pepper to taste.

Yield



Makes 4 servings

Nutritional Information



CALORIES 340(23% from fat); FAT 8.8g (sat 3.1g); PROTEIN 31g;

CHOLESTEROL 65mg; SODIUM 959mg; FIBER 3g; CARBOHYDRATE 35g



Sunset, APRIL 1999

Roast Beef Wrapsody in Blue

Light & Tasty



"While assembling lunch one day, I realized we were out of bread, so

I used flour tortillas instead," recalls Sherry Little of Sherwood,

Arkansas. "I added crispy veggies, our two favorite types of

dressing and roast beef, and the results were wonderful!"



SERVINGS: 4

CATEGORY: Lower Fat

METHOD:

TIME: Prep/Total Time: 25 min.



Ingredients:

1/2 cup shredded napa or Chinese cabbage

1/2 cup chopped seeded peeled cucumber

1/2 cup chopped seeded tomato

3 tablespoons fat-free ranch salad dressing

4 flour tortillas (6 inches), room temperature

1/4 cup crumbled blue cheese

1/4 cup cubed peeled jicama

2 tablespoons sliced ripe olives, drained

1/4 pound thinly sliced deli roast beef



Directions:

In a small bowl, combine the cabbage, cucumber and tomato. Drizzle with

dressing and toss to coat. Divide among the tortillas; top with blue

cheese, jicama, olives and beef. Roll up tightly and secure with

toothpicks. Serve immediately or refrigerate. Yield: 4 servings.



Nutrition Facts

One serving: 1 wrap Calories: 190 Fat: 7 g Saturated Fat: 2 g

Cholesterol: 17 mg Sodium: 769 mg Carbohydrate: 22 g Fiber: 1 g Protein: