Beef and Broccoli Stir Fry

Ingredients 

2 1/2 Tbsp cornstarch, divided
1/4 tsp table salt
3/4 pound(s) uncooked lean trimmed sirloin beef, thinly sliced against the grain
2 tsp canola oil
1 cup(s) reduced-sodium chicken broth, divided
5 cup(s) uncooked broccoli, florets (about a 12 oz bag)
1 Tbsp ginger root, fresh, minced
2 tsp minced garlic
1/4 tsp red pepper flakes, or to taste
1/4 cup(s) low-sodium soy sauce
1/2 cup(s) water 

Instructions
On a plate, combine 2 tablespoons cornstarch and salt; add beef and toss to coat.
Heat oil in a large nonstick wok or large deep skillet over medium-high heat. Add beef and stir-fry until lightly browned and cooked through, about 4 minutes; transfer to a bowl with a slotted spoon.
Add 1/2 cup broth to same pan; stir to loosen any bits on food on bottom of pan. Add broccoli; cover and cook, tossing occasionally and sprinkling with a tablespoon water if needed, until broccoli is almost crisp-tender, about 3 minutes. Uncover pan and add ginger, garlic and red pepper flakes; stir-fry until fragrant, about 1 minute.
In a cup, stir together soy sauce, remaining 1/2 cup broth, remaining 1/2 tablespoon cornstarch and water until blended; stir into pan. Reduce heat to medium-low and bring to a simmer; simmer until slightly thickened, about 1 minute.
Return beef and accumulated juices to pan; toss to coat. Serve. Yields about 1 1/4 cups per serving.

Serves 4, 5 PointsPlus per serving 

Meat Loaf

Servings: 8 slices

3 Points Plus Value per serving

Ingredients

	1 pound(s) raw extra lean ground beef
	1 cup(s) fat-free cottage cheese
	1/2 cup(s) uncooked old fashioned oats
	2 item(s) egg white(s)
	1/4 cup(s) ketchup
	2 tsp mustard
	2 Tbsp onion(s)
	1/2 medium green pepper(s)
	1 tsp table salt
	1/2 tsp black pepper
	1/3 cup(s) reduced fat parmesan cheese

Instructions

Put in a 9 inch loaf pan at 350 degrees for 1 hour. Sprinkle parmesan cheese on top of Meat Loaf and bake another 10-15 minutes.

Wendy’s Chili Knockoff

1 lb extra lean ground beef; browned
2 cans Ranch style beans, sauce and all
1 can diced petite tomatoes
1 jar salsa

Combine everything in a slow cooker, and cook on low all day. Makes 6 BIG bowls, for 6
PointsPlus Values, each!

Taco Soup

1 lb ground beef
1 medium onion, chopped
1 (8oz) can tomato sauce
1 can whole corn
1 can red kidney beans
1 can cut tomatoes
1 package taco seasoning (schilling, mild)

Brown meat and onion;  add remaining ingredients, including the juice from the canned items.  Heat through.  Garnish with small amount of cheese, Naturally Yours fat free sour cream, and baked taco chips.

Figure out your points, depending on what you add to it, and how many servings it has.  

Barbecue-Beef Sandwiches

2 (1 1/4-pound) flank steaks
1/3 cup dark brown sugar, divided
3/4 teaspoon black pepper
1 (6-ounce) can tomato paste
1 cup chopped onion
1 cup ketchup
1 tablespoon chili powder
3 tablespoons cider vinegar
2 tablespoons Worcestershire sauce
2 tablespoons molasses
1 teaspoon salt
1 teaspoon dry mustard
2 teaspoons prepared mustard
12 (2 1/2-ounce) sandwich buns with sesame seeds, split
24 red onion rings
36 dill pickle slices

1.  Trim fat from steaks; cut each steak in half crosswise.  Comine 1 tablespoon brown sugar and pepper; stir well.  Rub steaks with sugar mixture.  Place remaining brown sugar, tomato paste, and next 9 ingredients in a 4 1/2-quart electric slow cooker; stir well.  Add steaks, turning to coat.  Cover with lid; cook on high-heat setting 1 hour.  Reduce to low-heat setting, and cook 7-8 hours or until steak is tender.  Remove steak from slow cooker, reserving sauce in cooker.

2. Shred steak with 2 forks.  Return shredded steak to cooker; stir well to coat with sauce.  Spoon 1/2 cup steak mixture onto bottom half of each bun;  top each with 2 onion rings and 3 pickle slices.  Cover with tops of buns.  Yield 12 servings.

8 POINTS


Diabetic Exchanges: 3 Starch, 2 1/2 L Meat, 1/2 Fat
Per Serving: CAL 375 (26% from fat); PRO 26.7 g; FAT 10.8g (sat 4.2g); CARB 44.1g; FIB 2.9g; CHOL 49mg; IRON 4.2mg; SOD 928mg; CALC 78mg

Shepherd's Pie Recipe

12 oz. extra lean ground beef
½ cup chopped onion
1 cup each sliced baby carrots and frozen petite peas

½ cup low sodium beef broth

2 cups instant potato flakes prepared according to pkg. directions

Dash paprika

Preheat oven to 375.  In a non-stick skillet cook ground beef over medium heat. Add onion and cook 2 – 3 minutes stirring constantly until onion is softened. Add carrots and peas. Continue to cook and stir a couple of minutes until vegetables reach desired tenderness.  Add broth and bring mixture to a boil.  Reduce heat to low and let simmer about 10 minutes until most of the liquid is absorbed.  Transfer mixture to a casserole dish.  Top mixture with prepared potato flakes, spreading and fluffing with a fork.  Sprinkle with paprika.  Bake until heated through 15 – 20 minutes. 

*note:  I like to leave more of the liquid in the mixture when I add it to the casserole dish, so I do not simmer as long... and sometimes I like to add extra potatoes, just make sure you adjust points accordingly!

Makes 4 servings
7 Points Plus Value