Beef Dishes

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Slow Cooker Beef Stew

Ingredients:

•  2 pounds beef top round -- 1" pieces
•  1 cup carrots -- 1/4" slices
•  1 cup sliced celery
•  1 cup chopped onions
•  14 1/2 ounces canned tomatoes -- diced, undrained
•  8 ounces canned mushrooms -- sliced, drained
•  3/4 cup beef broth
•  1 1/2 teaspoons salt
•  1 teaspoon dried thyme
•  1 teaspoon dry mustard -- or Dijon
•  1/4 teaspoon pepper
•  1/4 cup water
•  2 tablespoons flour

Instructions:
Mix all ingredients except flour & water in 3 1/2 - 6 quart slow cooker. Cover & cook on low for 8-10 hours {or high 4-5 hours}. May also be cooked in a 300* oven for about 3 hours. Mix the flour & water, gradually stir into the hot stew; cook for 5-10 minutes longer to cook the flour.


8 servings at 9 minus 2.2 grams fiber = 6.8 carbs & 26.7 gr. protein each

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British Columbia Ground Beef Stroganoff Ingredients: •  1 tablespoon butter -- plus 1 tsp., divided •  2 tablespoons whole wheat flour -- or soy flour •  1/2 cup cream •  1/2 cup water •  1 tablespoon Worcestershire sauce •  1 teaspoon salt – divided •  1/8 teaspoon white pepper -- or black •  1/2 cup minced onion •  2 cloves garlic – minced •  2 cups fresh mushrooms – sliced •  1 pound ground beef -- cooked, crumbled •  1 cup sour cream -- or yogurt Instructions: In a small saucepan heat 1 tbsp. butter over medium heat until bubbly; add flour & mix well. Using a whisk gradually whisk in the cream/water mixture, stirring constantly until mixture is smooth. Stir in Worcestershire sauce, 1/2-teaspoon salt & pepper. Reduce heat to low & let simmer, stirring frequently until sauce is thick, 10 to 15 minutes. While sauce is simmering prepare the rest of the recipe. In a 12" non-stick skillet add the remaining butter & heat until bubbly; add onion & garlic; sauté until onion is soft. Add mushrooms & sauté; stirring occasionally for 2 to 3 minutes. Stir in the cooked ground beef & remaining salt. Reduce heat to low, add the sauce & sour cream {or yogurt}. Simmer until beef is heated through but do not boil as mixture may curdle. Serve with a salad & low carb dressing. Carb count per serving: 9.6 minus 1.2 grams fiber=8.4 carbs & 22.9 grams fiber Carb count using yogurt is 8.7 per serving & 23 grams protein Top of Page

Fabulous Fajitas - Slow Cooker Ingredients: •  1 1/2 pounds sirloin steak -- thin strips •  2 tablespoons oil •  2 tablespoons lemon juice •  1 clove garlic – minced •  1 1/2 teaspoons ground cumin •  1 teaspoon seasoned salt •  1/2 teaspoon chili powder •  1/4 teaspoon red pepper flakes – optional •  1 large green pepper -- julienne{or red} •  1 large onion – julienne •  6 low carb tortillas* Instructions: In a large skillet, over medium heat, brown the steak strips in the oil. Place the meat & drippings into a slow cooker; add the spices , lemon juice, garlic; mix well. Cover & cook on high for 2 1/2 to 3 hours or until meat is tender. Add green pepper & onion, cover & cook for 1 hour or until vegetables are tender. Warm the tortillas according to package directions; spoon beef & vegetables down the center of the tortilla. Top each with cheese, salsa, sour cream, lettuce & chopped tomatoes, if desired but don't forget to add the extra carbs to your serving. Fold tortilla & serve immediately. Carb count for the FILLING only per serving: 2.7 minus 0.7 gr. fiber = 2 carbs & 21.1 grams protein. *Tortilla carb count & toppings must be added to carb count for filling. Top of Page

Sausage-Beef Cabbage Goulash Ingredients: •  1 pound pork sausage •  1 pound ground beef •  1 medium onion – chopped •  28 ounces tomatoes •  6 ounces tomato paste •  2 tablespoons vinegar •  1 1/2 teaspoons chili powder •  1 teaspoon garlic powder •  1/4 teaspoon red pepper flakes •  10 cups shredded cabbage Instructions: In a large Dutch oven, brown sausage, beef and onion; drain well. Add remaining ingredients except cabbage, mix well. Stir in cabbage and simmer 20-25 minutes or until cabbage is tender. 10 servings at 12 minus 3.5 gr. Fiber = 8.5 carbs & 15.3 grams Protein Servings: 8 Per serving: 2.5g carbohydrates Note: The spiciness of the pork depends upon your taste. Experiment with a mixture of mild and hot. Top of Page

Lobster-Stuffed Tenderloin Ingredients: •  3-4 lb. whole beef tenderloin •  2 4-oz. frozen lobster tails •  1 t melted butter •  1 1/2 t lemon juice •  12 slices bacon, partially cooked •  1/2 c sliced green onion •  1/2 c butter •  1/2 c dry white wine •  2 cloves garlic, minced •  1 t chopped parsley Instructions: Cut tenderloin lengthwise to within 1/2" of bottom. Place lobster tails in boiling salted water to cover, simmer 5 minutes. Remove lobster from shells; cut into pieces. Place lobster pieces on beef. Combine melted butter and lemon juice, drizzle on lobster. Top with a slice of partially cooked bacon. Close meat around and tie roast together with string. Place in roasting pan on rack. Roast at 425F. for 30 min. Place another bacon slice on top, roast 5 minutes longer. Sauté onion in butter in saucepan; add wine and garlic and heat. Slice roast. Spoon on wine sauce. Tenderloin can be stuffed and tied ahead of time and then refrigerated until ready to serve. Serves 8. Source: Three Rivers Cookbook, Vol. 1 Top of Page

Low-Carb Meatloaf Ingredients: •  5 pounds hamburger •  5 eggs •  1 c cream •  1 can Campbell's double strength beef broth •  1/2 c finely chopped onion •  1/2 c tomato sauce •  1 bag BBQ pork rinds, crushed •  Opt-1pkg dry onion soup mix Instructions: Mix all together. I bake in 2 8x8 pans for 1 hour 30 min at 350. Freeze what you don't use right away in single serve slices. NOTES: Add all sorts of herbs and spices. Especially sage, which goes so well in meatloaf, and garlic. Top it with slices of bacon and some lowcarb catsup. Servings: 8 Per serving: 2.5g carbohydrates Top of Page

Mexican Roll-Ups Ingredients: • 1 pound Hamburger • 1 tsp cumin • 2 green onions chopped, divided in half • 1 Tbsp Taco-seasoning • 2 tsp chili con limon • 1/4 cup water • Salt to taste • 5 Barbo's pancakes • 1/2 cup Alfredo sauce • 1/2 cup shredded Cheddar (Kraft) Instructions: Brown Hamburger in a skillet, add halve of the chopped green onion, then add taco seasoning, chili con limon, cumin, salt and water. Simmer until most of the water is gone. Place 1/5 of Hamburger mix on top of pancake, roll up and place in a shallow microwave pan. Do the same with the rest of the pancakes. Pour Alfredo sauce over the top, sprinkle cheese on top. Cook in microwave for about 4-5 min. Serve with chopped onions sprinkled over the top. Serving: 19 carbs Top of Page

Beef and Broccoli Stir-Fry Ingredients: •  1 tablespoon canola oil •  2 cups broccoli – blanched •  1/2 cup thinly sliced carrot •  1/2 cup onion – wedges •  6 ounces sirloin steak -- boneless, strips •  1 1/2 tablespoons chicken broth -- or broth •  1 tablespoon soy sauce, low sodium •  1/2 teaspoon guar gum -- or cornstarch •  1/4 teaspoon splenda •  1/8 teaspoon salt – optional Instructions: In a 10" skillet or wok heat the oil; add the prepared vegetables. Cook, stirring quickly & frequently until veggies are crisp tender & onions are browned. Stir in the beef strips, cook till desired doneness. In a small bowl, combine the remaining ingredients, stirring to dissolve the cornstarch; add to the beef mixture& cook stirring constantly until sauce is thickened, 2 -3 minutes. Serving: 9.4 minus 4 grams fiber= 5.4 carbs & 19.1 gr. protein Top of Page

Beef Tenderloin with Red Pepper-Goat Cheese Sauce Ingredients: •  1 red bell pepper •  2 shallots •  1 tablespoon balsamic vinegar •  2 tablespoons olive oil •  1 three-pound beef tenderloin •  Kosher or sea salt and freshly ground pepper •  1/4 cup dry red wine •  1/4 cup soft fresh goat cheese •  2 tablespoons chopped fresh chives Instructions: Preheat oven to 500 degrees. Roast the pepper over a gas burner or under the broiler until blackened on all sides. Seal in a paper bag and let steam for 10 minutes. Peel, seed and quarter the pepper. Transfer the pepper to a processor. Add the shallots and balsamic vinegar. Process until pureed. Set aside. Heat the oil in a large, heavy roasting pan over high heat. Season the beef with salt and pepper. Add to the roasting pan and brown on all sides, about 8 minutes. Transfer the roasting pan to the oven and roast until a meat thermometer registers 130 degrees for medium-rare. Transfer the meat to a platter. Tent with foil to keep warm. Place the roasting pan over medium-high heat. Add the wine and bring to a boil, scraping up any browned bits. Add the roasted pepper mixture and return to a boil. Strain the mixture into a small saucepan. Bring to a simmer. Remove from heat. Add the goat cheese and stir until melted and smooth. Season to taste with salt and pepper. Stir in the chives. Slice the meat and arrange on the platter. Drizzle with sauce. Serves 8. Serving: 435 calories, 50 g protein, 3 g carbohydrate, 23 g fat (9 g saturated), 139 mg cholesterol, 140 mg sodium, 0 fiber. Top of Page

Teriyaki Beef Lettuce Wraps Ingredients: •  8 ounces top sirloin steak -- sliced, thin strips* •  2 tablespoons Scott's Teriyaki Sauce -- recipe below •  1/2 cup celery -- sliced diagonally •  1/4 cup red bell pepper – julienne •  1 cup bean sprouts •  1 cup Savoy cabbage -- thin shreds •  1 cup fresh mushrooms •  1/2 cup onion – julienne •  Salt & pepper -- to taste Instructions: Slice the steak as thinly as possible; place in a small bowl& pour on the teriyaki sauce. Cover & let marinade for at least 2 hours. Drain the meat; heat 2 T oil in a large fry pan or wok & stir-fry for 2-3 minutes or until just starting to brown. Remove from pan & keep warm. In the same pan add some olive oil {2T}; add the onions & celery. Stir-fry for 2-3 minutes. Add the red peppers, mushrooms & the thinly shredded Savoy {napa} cabbage; cook & stir for 2 minutes. Add the beans sprouts, stir & cook for 1 minute. Return meat to vegetable mixture; stir to mix. Wash & pat dry the large lettuce leaves then divide mixture evenly among the leaves. Roll up so the filling will not leak out the ends. Type of lettuce is personal choice but I found that the leaf lettuce holds up well to rolling. Iceberg lettuce is too crisp. Per roll: 6.5 minus 2 grams fiber= 4.5 carbs & 12.5 grams protein * More meat may be used or if you like use ground meat. Teriyaki Sauce made the Low Carb Way •  1 2/3 cups soy sauce •  1/3 cup olive oil •  1 cup splenda •  1 clove garlic – chopped •  2 inch piece ginger – fresh •  3 green onions – chopped •  1/4-cup brown sugar twin Combine all ingredients in a medium size pot. Bring to a boil then simmer for 30 minutes. Let cool, then strain through a sieve or cheesecloth. Use as a marinade or just to brush on while grilling. Makes approximately 2 cups: Carb count per T:3.2 minus 0.5 grams fiber= 2.7 carbs Top of Page

Beef and Broccoli Stir-Fry Ingredients: • 1 tablespoon canola oil • 2 cups broccoli – blanched • 1/2 cup thinly sliced carrot • 1/2 cup onion – wedges • 6 ounces sirloin steak -- boneless, strips • 1 1/2 tablespoons chicken broth -- or broth • 1 tablespoon soy sauce, low sodium • 1/2 teaspoon guar gum -- or cornstarch • 1/4 teaspoon splenda • 1/8 teaspoon salt – optional Instructions: In a 10" skillet or wok heat the oil; add the prepared vegetables. Cook, stirring quickly & frequently until veggies are crisp tender & onions are browned. Stir in the beef strips, cook till desired doneness. In a small bowl, combine the remaining ingredients, stirring to dissolve the cornstarch; add to the beef mixture& cook stirring constantly until sauce is thickened, 2 -3 minutes. Carb count per serving: 9.4 minus 4 grams fiber= 5.4 carbs & 19.1 gr. protein Top of Page

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