Beef, Broccoli and Cashew Stir-Fry with Brown Rice

(makes 4 servings)

Ingredients:

• 3 Tbsp. reduced-sodium soy sauce
• 1 Tbsp. rice wine vinegar
• ¼ tsp. crushed red-pepper flakes
• 12 oz. trimmed boneless beef top round, cut across the grain into 1” bite-size pieces
• 2 stalks broccoli, cut into small florets, stems very thinly sliced crosswise (about 5 cups)
• ⅓ cup reduced-sodium, fat-free chicken broth
• 1 Tbsp. cornstarch
• 2 Tbsp. peanut or canola oil
• 3 cloves garlic, thinly sliced
• 2 Tbsp. fresh ginger, peeled and cut into matchsticks
• 1 large red bell pepper, cut into thin strips
• 2 Tbsp. unsalted cashews
• 2 cups prepared instant brown rice (without butter)

Preparation:

• Combine soy sauce, vinegar, and red-pepper flakes in medium-size bowl. Add beef and toss to mix. Marinate 30 minutes.
• Place steamer basket in large pot with 2" of water. Bring to a boil over high heat. Steam broccoli in basket until crisp-tender (about 6-8 minutes). Remove from steamer and set aside.
• Drain beef, reserving marinade. Mix broth and cornstarch in cup. Warm 1 Tbsp of the oil in large, deep nonstick skillet over medium-high heat. Add garlic and ginger and stir-fry 30 seconds. Add half of the beef and stir-fry until no longer pink (about 2 minutes), transfer to plate. Repeat with remaining beef.
• Add remaining oil to skillet. Stir-fry bell pepper until just crisp-tender, about 2 minutes. Return beef and any juices, reserved marinade, and broccoli to skillet. Toss to mix. Stir-fry until heated through (about 2 minutes). Add cornstarch mixture, and cook, stirring, until mixture boils and thickens. Remove from heat and sprinkle with cashews. Serve over rice.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 375 Calories, 24 g Protein, 34 g Carbohydrates, 3 g Dietary Fiber, 15 g Fat, 4 g Saturated Fat, 534 mg Sodium

Steak with Mushrooms

(makes 6 servings)

Ingredients:

• 2–2½ lb. boneless beef bottom round steaks (or braising steaks), fat-trimmed, cut into equal pieces
• ½ cup steak sauce
• 1 Tbsp. olive oil
• 4 cups (about 8 oz.) sliced mushrooms
• 1 onions, chopped
• ¼ tsp. salt
• ½ tsp. ground black pepper

Preparation:

• In large ziplock bag, combine steaks and sauce. Massage contents to coat evenly. Seal bag and refrigerate at least 1 hour and up to 8 hours.
• Remove steaks from marinade.
• In large skillet over medium-high heat, heat oil and add steaks and brown, turning once, about 2 minutes per side. Remove skillet from heat.
• Layer mushrooms, onions, and browned steaks in a 5-quart or larger slow cooker. Deglaze skillet with small amount of water and add pan juices to cooker. Sprinkle in salt and pepper.
• Cover. Cook on low 6-8 hours or on high 4-6 hours, or until meat is tender and cooked through.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 327 Calories, 42 g Protein, 5 g Carbohydrates, 1 g Dietary Fiber, 14 g Fat, 4 g Saturated Fat, 528 mg Sodium

Braised Mini Meatballs

(makes 12 servings)

Ingredients:

• 1½ pounds extralean ground beef
• 2 large eggs
• 1 onion, finely chopped
• ½ cup chopped fresh parsley
• 1 teaspoon dried basil
• ¾ teaspoon ground black pepper
• ¼ teaspoon salt
• 2 teaspoons extra virgin olive oil
• 1 cup dry red wine (or reduced-sodium beef broth)
• ¼ cup low-sodium tomato paste
• 2 cups reduced-sodium beef broth
• 2 teaspoon granular sugar substitute

Preparation:

• In a large-size bowl, combine the beef, eggs, onion, parsley, basil, pepper, and salt. Mix well with wooden spoon. Form into 36 meatballs.
• In a large-size skillet over medium-high heat, heat the oil. Add the meatballs (in batches, if necessary) and brown all over, 5-7 minutes.
• Remove to a plate and pour off fat from the skillet. Return the meatballs to skillet and reduce heat to low.
• In a small-size bowl, whisk together the wine (or reduced-sodium beef broth) and tomato paste. Pour over the meatballs. Simmer over low heat, stirring occasionally, about 10 minutes until the tomato mixture has thickened.
• Add the broth and continue to simmer about 30 minutes. Stir in the sugar substitute. Serve warm or at room temperature. Garnish with additional parsley, if desired.

Make 12 Servings:

Weight loss recipes Amount Per Serving : 120 Calories, 15 g Protein, 3 g Carbohydrates, 0 g Dietary Fiber, 4.5 g Fat, 1.5 g Saturated Fat, 132 mg Sodium

Shaved Barbecue Beef Sandwich with Spicy Slaw

(makes 4 servings)

Ingredients:

• ⅓ cup smoky barbecue sauce
• 1 scallion, thinly sliced
• 12 oz. sliced roast beef, cut into 2" x ½" strips
• ⅛ cup. reduced-fat sour cream
• ⅛ cup reduce-fat mayonnaise
• 1 Tbsp. prepared horseradish
• 2 tsp. white wine vinegar
• 1 tsp. honey
• 1 tsp. jalapeno pepper sauce
• 3 cups shredded cabbage and carrot coleslaw mix
• 4 soft whole wheat rolls or sandwich buns

Preparation:

• Simmer barbecue sauce and scallion in small-size saucepan. Stir in beef and bring to a simmer (do not allow to boil). Cover, remove from heat, and set aside.
• Mix sour cream, mayonnaise, horseradish, vinegar, honey and pepper sauce in a medium-size bowl until blended. Add coleslaw and toss until evenly coated with dressing.
• Open rolls and spoon beef mixture onto bottoms, dividing evenly. Spoon slaw over beef and cover with roll tops. Serve with additional barbecue sauce, if desired.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 359 Calories, 26 g Protein, 40 g Carbohydrates, 5 g Dietary Fiber, 10 g Fat, 4 g Saturated Fat, 557 mg Sodium

Kidney Bean & Beef Chili

(makes 4 servings)

Ingredients:

• 6 ounces lean beef top round, cut into small chunks
  
• 1 Tablespoon olive oil
  
• ½ cup onion, chopped very fine
  
• ½ cup green bell pepper, chopped
  
• 1 Tablespoon garlic, minced
  
• 1½ teaspoon chili powder
  
• 1 teaspoon ground cumin
  
• ½ teaspoon salt
  
• ½ teaspoon ground black pepper
  
• 1 cup canned crushed tomatoes
  
• 1 cup chicken broth
  
• 1 can (15 ounces) kidney beans, rinsed and drained well
  
• 4 teaspoon sour cream
  
• 4 teaspoon grated extra-sharp cheddar cheese
  

Preparation:

• In blender or food processor, pulse beef about 1 minute or until coarsely ground.
• In skillet, heat oil over medium-high heat. Cook beef and onion about 4-5 minutes or until browned. Transfer to 4-quart or larger slow cooker.
  
• Add bell pepper, garlic, chili powder, cumin, salt, pepper, tomatoes, and broth. Stir, cover, cook on low 4-6 hours.
  
• Add beans and cook on high, stirring occasionally, 1 more hour. Serve topped with sour cream and cheese.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 260 Calories, 19 g Protein, 26 g Carbohydrates, 9 g Dietary Fiber, 9 g Fat, 3 g Saturated Fat, 370 mg Sodium

Spicy Beef Wraps

(makes 6 servings)

Ingredients:

• 1 lb. beef top sirloin, ¾" thick , trimmed of excess fat
  
• 6 flour tortillas, 6” – 8” in diameter
  
• 1½ tbsp chili powder
  
• 1 cup no-fat sour cream
  
• 2 tsp dried oregano
  
• 1 tsp ground cumin
  
• 1 tbsp prepared horseradish
  
• 6 cups lettuce, shredded
  
• 1 large tomato, chopped
  
• ½ large red onion, chopped
  

Preparation:

• Preheat broiler in oven and set rack about 3” – 4” below heating elements.
  
• In a small-sized bowl, combine chili powder, cumin and oregano. Rub the spice mixture over both sides of the beef and let stand for about 15 minutes at room temperature.
  
• Place beef on a broiler pan and heat broiler in oven until medium-done (about 5 minutes) or until desired doneness.
  
• Cut beef into ⅛” slices.
  
• Warm tortillas according to package instructions.
  
• In a small-sized bowl, combine the sour cream and horseradish. Spread 3 tbsp of the sour cream mixture over the top of each tortilla.
  
• Top each tortilla with 1 cup of lettuce. Sprinkle with the chopped red onion and tomatoes.
  
• Divide beef into equal portions and top each tortilla with beef.
  
• Fold one end of a tortilla up about 1” over filling then fold the left and right sides over the folded end, overlapping and serve.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1 wrap (262 g)): 359 Calories, 22 g Protein, 34 g carbohydrates, 4 g Dietary Fiber, 15 g fat, 5 g saturated fat, 54 mg cholesterol, 301 mg sodium

Ragin Ramen

(makes 4 servings)

Ingredients:

• 4 cups of water
  
• 2 packages ramen noodles with seasoning packets
  
• 2 cups fresh vegetables (carrots, cabbage, spinach green onion), chopped or 10 oz. package frozen vegetables, drained
  
• 2 eggs, beaten or ½ cup cooked fish, chicken, turkey or beef
  

Preparation:

• Bring water to boil in a large saucepan.
  
• Chop fresh, thick vegetables like carrots and broccoli into small pieces. Slice leafy vegetables like cabbage and spinach. Chop green onions
  
• When water boils, add vegetables (except green onions) and cook for about 1 minute. Add noodles, breaking if desired. Cook on medium-high for about 2 minutes. Add eggs (beat them together in a separate bowl and add to hot soup, stir for about 1-2 minutes or until cooked.) or meat.
  
• Remove from heat and stir in one seasoning packet. Taste broth and add the other seasoning packet if needed.
• Top with green onions. Serve warm
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (125 g)): 226 Calories, 8 g Protein, 28 g carbohydrates, 3 g Dietary Fiber, 10 g fat, 4 g saturated fat, 94 mg cholesterol, 778 mg sodium

Grilled Lemongrass Beef

(makes 8 servings)

Ingredients:

• 2 pounds sirloin tip, cut in ⅛" thick slices
  
• ½ cup peeled fresh lemongrass, chopped
  
• ⅓ cup shallots, chopped
  
• 2 tbsp Vietnamese fish sauce (otherwise known as "Nam pla")
  
• 2 serrano chiles, seeded and chopped
  
• 1½ tbsp sugar
  
• 2 tsp vegetable oil
  
• 6 garlic cloves, smashed
  
• Low-fat cooking spray
  

Preparation:

• Combine lemongrass, shallots, fish sauce, sugar, vegetable oil, salt, garlic and serrano chiles in a food processor. Process until smooth (about 1 minute).
  
• Add beef and lemongrass mixture and stir to coat evenly in a small bowl. Cover bowl with plastic wrap and marinate in the refrigerator for 2 to 3 hours.
  
• Prepare grill.
  
• Remove beef from bowl and discard extra marinade. Spray coat the grill with low-fat cooking spray then grill the beef on each side until desired doneness (about 1 minute).
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (136 g)): 253 Calories, 36 g Protein, 5 g carbohydrates, 0 g Dietary Fiber, 9 g fat, 3 g saturated fat, 104 mg cholesterol, 417 mg sodium

Grilled Beef Satay with Peanut Sauce

(makes 4 servings)

Ingredients:

• 1¼ pounds flank steak
  
• ½ tsp (divided) hot pepper sauce (such as Tabasco sauce)
  
• ⅓cup light teriyaki sauce
  
• 4 green onions, sliced in 1” pieces
  
• 2 tbsp reduced-fat peanut butter
  
• 1 red bell pepper, seeded and cut into small-sized pieces
  
• 3 tbsp water
  

Preparation:

• Prepare grill.
  
• Trim excess fat from steak and thinly slice diagonally across the grain.
  
• Prepare marinade: Combine teriyaki sauce and ¼ tsp hot pepper sauce in a medium bowl. Add the steak slices and stir to coat evenly. Cover and refrigerate for 30 minutes.
  
• Thread steak slices in accordion style on skewers then alternate with green onions and bell pepper. Reserve marinade.
  
• Grill skewers until steak is slightly pink in the middle.
  
• Combine peanut butter, water, ¼ tsp hot pepper sauce and 2 tbsp of the reserved marinade in a small-sized saucepan. Heat to medium-high heat and cook until heated through.
  
• Remove steak and vegetables from skewers and serve with peanut sauce.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (217 g)): 297 Calories, 33 g Protein, 8 g carbohydrates, 1 g Dietary Fiber, 15 g fat, 5 g saturated fat, 71 mg cholesterol, 975 mg sodium

Ginger Garlic Beef

(makes 4 servings)

Ingredients:

• 8 ounces lean top round steak
  
• ½ cup reduced sodium beef broth
  
• 3 tbsp reduced sodium soy sauce
  
• 3 cups fresh broccoli florets
  
• 2½ tsp cornstarch
  
• 4 green onions, sliced in 1” pieces
  
• 1 tbsp vegetable oil or olive oil
  
• 1 tsp grated fresh ginger
  
• 1 clove garlic, smashed
  
• 1 cup sliced mushrooms
  
• 1 tsp sugar
  
• Low-fat cooking spray
  

Preparation:

• Wrap steak in plastic wrap then place in a freezer for about 30 minutes to partially freeze to make it easier to slice.
  
• Trim off any excess fat then thinly slice beef into small pieces.
  
• Whisk together the soy sauce, ginger, sugar, cornstarch and garlic in a small bowl, set aside.
  
• Spray a large-sized skillet with low-fat cooking spray then heat to medium-high heat. Add broccoli, mushrooms and green onions, stir-fry until broccoli is crisp-tender (about 4 minutes). Remove vegetables from skillet and set aside.
  
• Add beef to skillet and stir-fry for 3 minutes or until browned on both sides. Stir in the soy sauce mixture then cook until thickened and bubbling. Add vegetables into skillet and stir together until heated through then serve warm.
  

Tip: Serve over cooked rice or Asian noodles.

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (194 g)): 153 Calories, 17 g Protein, 9 g carbohydrates, 1 g Dietary Fiber, 6 g fat, 1 g saturated fat, 32 mg cholesterol, 513 mg sodium

Curried Beef and Rice

(makes 4 servings)

Ingredients:

• 1 lb. flank steak, trimmed of excess fat
  
• ½ cup green onions, chopped
  
• 1 clove garlic, finely chopped
  
• 2 tbsp curry powder
  
• ½ tsp salt
  
• 2 tomatoes, chopped
  
• 2 cups hot cooked rice
  
• ¼ tsp turmeric
  
• Low-fat cooking spray
  

Preparation:

• Cut steak diagonally across the grain into thin slices.
  
• In a large-sized skillet, spray low-fat cooking and heat to medium-high. Add green onions, garlic and sauté for about 2 minutes then add curry powder, turmeric, salt and sauté for about 1 minute.
  
• Add steak and sauté until done (about 6 to 7 minutes).
  
• Stir in tomatoes and reduce heat to low.
  
• Cook until heated through (about 3 minutes) and serve over cooked rice.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (268 g)): 295 Calories, 26 g Protein, 26 g carbohydrates, 1 g Dietary Fiber, 9 g fat, 4 g saturated fat, 57 mg cholesterol, 382 mg sodium

Vietnamese Pho Beef Noodle Soup

Serves 4
Prep time: 40 minutes
Total time: 45 minutes

ingredients:

• 2 tsp canola oil
  
• 1 medium onion, peeled and quartered
  
• 1 2” piece fresh ginger, peeled and roughly chopped
  
• 1 tsp five-spice powder
  
• 6 cups low-sodium beef broth
  
• 1½ tbsp Asian fish sauce ("nuoc mam" or "nam pla")
  
• 1½ tsp sugar
  
• Freshly ground black pepper
  
• 6 oz. dried rice noodles or rice vermicelli (Soaking the rice noodles before cooking may seem like an extra step, but it helps release some of their starch so they don't clump and the broth stays clear.)
  
• 8 oz. flank steak, well trimmed and thinly sliced
  
• Fresh mint sprigs, fresh cilantro sprigs, fresh mung bean sprouts, chopped scallions, thinly sliced serrano chili, and 2-3 lime wedges, for garnish
  
• 1 small onion, peeled and sliced in paper-thin rounds
  
• The seasonings and noodles can be found in the Asia section of large supermarkets.
  

Preparing

• In a heavy saucepan, heat oil over medium-high. Add onion and ginger; sauté until onions are lightly browned (about 5 minutes). Add five-spice powder; stir until fragrant (about 30 seconds). Pour in beef broth and bring to a boil. Reduce heat and cover; simmer for about 15 minutes. Strain broth into a clean saucepan (discard onion and ginger). Stir fish sauce, sugar, and black pepper to taste into the broth; keep warm over low heat.
  
• While the broth is simmering, soak rice noodles in hot water (do not boil) in a wide bowl until softened (about 20 minutes). Rinse the noodles well in cold water, then drain. Bring a large pot of water to boil.
  
• Arrange the mint and other garnishes on a serving platter. Bring broth back to a boil.
  
• Transfer softened noodles to the pot of boiling water; cook for about 30 seconds, drain, and divide among 4 deep soup bowls. Arrange some of the raw steak slices over the noodles, and scatter some of the onion rounds over the steak. Ladle boiling broth into each bowl (the beef slices should cook or brown in the boiling broth.). Serve the soup immediately with the garnishes so everyone can customize their own bowl.
  

Nutrition score per serving (2 cups): 350 calories, 7 g fat, 2 g saturated fat, 51 g carbs, 20 g protein, 2 g Dietary fiber, 51 mg calcium, 2 mg iron, 1,308 mg sodium

Beef and Broccoli Noodle Soup

(makes 4 servings)

Ingredients:

• 2 chopped green onions
  
• 1 finely chopped garlic clove
  
• 2 tbsp low-sodium soy sauce
  
• 1 tsp sesame oil
  
• 8 oz. lean beef, trimmed of excess fat
  
• 8 oz. egg noodles, cook according to package instructions
  
• 3¾ cups low-sodium beef broth
  
• 1 white part of leek, sliced or 1 cup chopped onion
  
• 5 chopped baby corns
  
• 2 cups broccoli florets
  
• ½ tsp chili powder
  

Preparation:

• Combine green onions, garlic, soy sauce and sesame oil in a medium bowl.
  
• Slice beef into thin strips (Wrap beef in plastic wrap then place in a freezer for about ½ hour to partially freeze to make it easier to slice) then add to soy sauce mixture and stir until well-coated. Cover then marinate in refrigerator for about 45-60 minutes.
  
• Pour beef broth in a large saucepan then bring to a boil. Add the beef with the marinade, leek, corns, and broccoli. Cover then reduce heat to medium-low and simmer for about 10 minutes. Stir in noodles and chili powder, cover and simmer for an additional 3 minutes then serve.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (401 g)): 440 Calories, 28 g Protein, 63 g carbohydrates, 3 g Dietary Fiber, 8 g fat, 2 g saturated fat, 104 mg cholesterol, 417 mg sodium

Roast Beef Sandwich with Horseradish Mayo

Tip: By using lean beef and low-fat mayonnaise, you get a hearty meal with out paying too high a caloric price
Ingredients:

• 1 tbsp low-fat mayonnaise
  
• 1 tsp prepared horseradish
  
• 2 slices whole grain sandwich bread
  
• 1 leaf green leaf lettuce
  
• ¼ lb lean, low-sodium deli roast beef
  
• 4 small slices tomato
  
• 1 thin slice red onion
  

Preparation:

• Combine mayonnaise and horseradish in small bowl. Stir to blend. Set aside.
  
• Place one slice of bread on serving plate. Top with lettuce, beef, tomato, and onion. Spread reserved mayonnaise mixture evenly over second slice of bread. Place stop sandwich. Cut in halves or quarters. Serve immediately
  

Make 1 Servings:
Weight Loss Recipes Amount per Serving: 312 Calories, 32 g Protein, 33 g carbohydrates, 5 g Fiber, 8 g fat, 3 g saturated fat, 53 mg cholesterol, 543 mg sodium

Cheeseburger Pie

Ingredients:

• 500 g minced beef
• 150 g chopped mushrooms
• 150 g strong cheddar grated
• 100 mls double cream
• 50 g finely chopped onion
• 2 heaped tablespoons of mayo
• 3 egg whites
• ½ tsp salt & pepper

Preparation:

• Fry mince, onion and mushrooms together until cooked season to taste, remove from pan drain, add Lee & Perrins sauce.
• Place in a greased foil covered deep pie dish, flatten with spoon.
• Mix egg whites, mayo, cream and cheese.
• Pour over the top of mince, place olives around the dish and preheat in oven Gas mark 5 for 20 to 25 minutes until golden brown.
• Leave to cool before taking out of pie dish, remove foil.
• Cut in to portions and wrap in cling film.
• Serve with salad or cauli mash.

Weight Loss Recipes Amount Per Serving: 9 g carbohydrate