these are all recipies that are good for people who are looking to cut down there sugar.
3-Alarm Chili

 (makes 4 servings)

1	pound (480 g) top sirloin, coarsely ground

1	medium white onion, 6 ounces (180 g), chopped

1	large clove garlic, minced

1	medium red bell pepper, 6 ounces (180 g), seeded and chopped

3	tablespoons (45 ml) good-quality chili powder

1/2	tablespoon (7.5 ml) ground cumin

1	teaspoon (5 ml) crushed dried oregano

1	14 1/2-ounce (435 g) no salt added crushed tomatoes

1/2	cup (120 ml) low-sodium canned beef broth

Topping

1/2	cup (115 g) plain nonfat yogurt

2	tablespoons (30 ml) minced fresh cilantro

1	teaspoon (5 ml) good-quality chili powder

1/8	teaspoon (0.6 ml) cayenne pepper

1. Put the ground sirloin in a Dutch oven or large saucepan over medium heat. Cook, stirring, until beef is no longer pink. Drain off any fat or juices.
2. Measure 2 tablespoons of the onion; set aside. Put remaining onion, garlic, and bell pepper into the pot and cook, stirring, for 5 minutes. Stir in chili powder, cumin, oregano, tomatoes with their liquid, and beef broth.
3. Lower heat to simmer and cook, covered, until meat and vegetables are tender, about 35 to 45 minutes.
4. Meanwhile, finely mince the reserved onion. Place in a small bowl and stir in remaining topping ingredients. Set aside.
5. When chili is done, ladle into bowl and offer topping to spoon onto each serving.

 

 

Baked Ziti with Meatballs

 (makes 6 servings)

10	ounces (300 g) ziti or penne

1	15-ounce (450 ml) container low-fat ricotta cheese

1	cup (116 g) non-fat mozzarella cheese, grated

3	tablespoons (15 g) Parmesan cheese

1	28- ounce (840 g) can pureed tomatoes with basil

1/8	teaspoon (0.6ml) garlic powder

1/8	teaspoon (0.6 ml) dried red pepper flakes

meatballs:

1	pound (480 g) ground sirloin

1/8	teaspoon (0.6ml) garlic powder

1/8	teaspoon( 0.6 ml) onion powder

1/4	cup (( 113 g) rolled oats

2	ounces (60 ml) egg substitute

1	tablespoon (15 ml) water

1/8	teaspoon 0.6ml) kosher salt

freshly ground pepper

olive oil cooking spray

1. Preheat oven to 375 ° F(190° C), Gas Mark 5.
2. In a bowl stir together the ground sirloin, garlic and onion powder, rolled oats, egg substitute, water, salt and pepper. Coat a nonstick skillet with cooking spray. Make 1-inch in diameter meatballs and sauté in batches, on all sides until browned and cooked through. Set aside.
3. In a large pot of water cook the pasta as per package directions for al dente. Drain and set aside.
4. In a bowl combine the ricotta, mozzarella and Parmesan cheeses. Add the garlic powder and red pepper flakes to the canned tomato puree.
5. Place 1/4 cup tomato puree in the bottom of a casserole. Top with a layer of meatballs, dollops of cheese mixture and tomato puree. Layer the casserole topping with a few dollops of cheese mixture.
6. Bake in oven for 45 minutes until the ricotta is browned and the casserole is hot or cover and freeze. To prepare later, place in the oven and bake until hot or microwave.

 

 

 

Beef in Red Wine

 (makes 6 servings with leftovers)

olive oil cooking spray

3	slices nonfat turkey bacon, cut into 1-inch pieces

3	pound (1420 g) piece rump roast

1	large onion, peeled, stuck with 4 whole cloves

2	ounces (60 g) grated carrot

3	large cloves garlic, sliced thin

1	cup (240 ml) dry red wine

1

bay leaf

4	sprigs thyme

1/4	cup (17 g) chopped flat-leaf parsley

2	large Russet potatoes, peeled and cut into 6 pieces

2	medium carrots, peeled and sliced

1	pound (480 g) green beans, ends snipped

refrigerated butter flavored refrigerated cooking spray

8	ounces (240 g) mushrooms

freshly ground pepper

1. Lightly coat a large nonstick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp. Add the beef, and brown on all sides.
2. Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes.
3. When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm.
4. Meanwhile, lightly coat a large nonstick skillet with butter-flavored cooking spray. Add the mushrooms and sauté over high heat until mushrooms are tender and all liquid is absorbed.
5. Transfer beef to a carving board and let stand for 10 minutes before slicing into thin, against the grain, slices. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs.
6. Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.

 

 

Family Swiss Steak

(makes 6 servings)

2	tablespoons (18 g) unbleached all-purpose flour

1/2	teaspoon (2.5 ml) crushed dried thyme

1/4	teaspoon (1.25 ml) sweet paprika

1 1/2

pounds (720 g) boneless beef round steak, cut 1 inch (2.5 cm) thick

1	tablespoon (15 ml) Worcestershire sauce

canola oil cooking spray

1	large garlic clove, peeled and thinly sliced

2	medium celery ribs, thinly sliced

2	medium onions, peeled and thinly sliced

4	medium plum tomatoes, thinly sliced

1/2	cup (120 ml) reduced-sodium canned beef broth

1. In a small bowl, combine flour, thyme, and paprika. Using a pastry brush, brush steak pieces with Worcestershire sauce. Dredge in flour mixture.
2. Lightly coat a large nonstick skillet with cooking spray. Place on stove over medium-high heat. Add steak pieces and brown on both sides, about 5 minutes per side.
3. Transfer steak pieces to a 3-quart (3-liter) or larger crockery slow cook. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir.
4. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours.
5. To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.

 

 

 

Grilled Steak Fajitas

(makes 12 servings)

Marinade:

4	cloves garlic, minced

2	tablespoons (30 ml) fresh lime juice

1	tablespoon (15 ml) Worcestershire sauce

2	tablespoons (30 ml) ground cumin

1	teaspoon (5 ml) chili powder

2	pounds (960 g) sirloin steak, trimmed of all fat

olive oil cooking spray

3	bell peppers, 1 pound (480 g) total -- 1 red, 1 yellow, and 1 green, seeded and cut into thin strips

1	large red onion, 12 ounces (360 g), thinly sliced

3	cloves garlic, minced

12	7-inch (17.5 cm) fat-free flour tortillas, warmed according to package directions

1. Combine the ingredients for the marinade in a shallow dish. Place the steak in the marinade, cover, and refrigerate overnight or for at least 6 hours, turning steak twice.
2. Start the grill or preheat the broiler.
3. Remove the steak from the marinade and grill or broil for 2 to 4 minutes per side for medium-rare. Transfer steaks to a carving board and let stand for 10 minutes.
4. While steak is standing, lightly coat a nonstick skillet with cooking spray and place over medium-high heat. Add the peppers, onion, and garlic, stirring until vegetables are softened, about 5 minutes.
5. Slice the steak very thin across the grain. Arrange the steak slices and pepper-onion mixture on a large heated serving platter, with rolled up warm tortillas alongside.
6. Serve immediately with Black Bean and Corn Relish (see recipe reference).

 

 

 

 

 

Grilled Burgers

 (makes 6 servings)

3/4	pound (360 g) ground sirloin

3/4	pound (360 g) lean ground turkey

2	tablespoons (29 g) low fat sour cream

1	teaspoon (5 ml) crushed dried oregano

2	scallions, white part and 1 inch (2.5 cm) green, chopped

6	sesame hamburger buns, split and toasted

1. In a large bowl, combine ground sirloin, ground turkey, sour cream, oregano, and scallion. Mix well. Cover and refrigerate for 1 hour.
2. Light the grill or preheat the broiler. Shape the beef mixture into 8 1-inch ( cm) thick patties. Grill or broil 4 inches (10 cm) from the source of heat for 4 to 6 minutes per side. Serve on toasted buns.

 

 

 

Grilled Burgers

 (makes 6 servings)

3/4	pound (360 g) ground sirloin

3/4	pound (360 g) lean ground turkey

2	tablespoons (29 g) low fat sour cream

1	teaspoon (5 ml) crushed dried oregano

2	scallions, white part and 1 inch (2.5 cm) green, chopped

6	sesame hamburger buns, split and toasted

1. In a large bowl, combine ground sirloin, ground turkey, sour cream, oregano, and scallion. Mix well. Cover and refrigerate for 1 hour.
2. Light the grill or preheat the broiler. Shape the beef mixture into 8 1-inch ( cm) thick patties. Grill or broil 4 inches (10 cm) from the source of heat for 4 to 6 minutes per side. Serve on toasted buns.

 

Thai Grilled Steak Salad with Rice Noodles

 (makes 4 servings)

Marinade:

2	cloves garlic, minced

1/2	tablespoon (7.5 ml) Thai fish sauce

1/2	teaspoon (2.5 ml) dark sesame oil

1/4	packet sugar substitute

3/4	pound (360 g) flank steak

Sauce:

1/4	cup (60 ml) water

3	cloves garlic, minced

2	tablespoons (30 ml) Thai fish sauce

2	tablespoons (30 ml) fresh lime juice

1/2	packet sugar substitute

1/8	teaspoon (.6 ml) crushed red pepper flakes or to taste

3	ounces (90 g) rice-stick noodles

1/2	English cucumber, 4 ounces (120 g), halved lengthwise and thinly sliced

4	cups (224 g) mixed greens, washed and crisped

1/4	cup (10 g) chopped fresh mint

1/2	cup (21 g) chopped fresh basil

1	tablespoon (15 ml) chopped dry-roasted peanuts

1. Combine the ingredients for the marinade and place in a shallow bowl. Add the flank steak, cover, and marinate in the refrigerator for 4 hours, or over night, turning once.
2. Light the grill or preheat the broiler.
3. To make the sauce, place the water, garlic, fish sauce, lime juice, sugar substitute, and red pepper flakes in a food processor or blender. Pulse until well combined; set aside.
4. In a deep bowl, place the noodles. Cover with warm water and let soak for 10 minutes. Drain and then boil in fresh water to cover for 2 to 4 minutes, until cooked through. Drain, rinse under cold running water, and drain again. Set aside.
5. Remove the steak from the marinade. Score the meat in a cross-hatched pattern and grill until done, about 8 minutes per side for medium. Transfer steak to a carving board and let rest 10 minutes before slicing into very thin slices on a diagonal.
6. To assemble the salads, divide the greens, cucumber, and herbs between 4 dinner plates. Mound the noodles in the center of each plate and top with an equal portion of steak slices.
7. Garnish each serving with 1/4 of the chopped peanuts.