[aphil]

*BEEF AND ASPARAGUS MEDLEY*

Makes 4 servings
Exchanges per 1/4 recipe-1 Protein, 2 Vegetable

Sirloin steak, 14 oz. or 22 oz. according to plan, cut into strips
½ c. water
2 T. lite soy sauce
2 t. cornstarch
1 t. canola oil
4 c. fresh asparagus
1 fresh green pepper
5 small green onions
2 c. sliced mushrooms

Combine water, soy sauce and cornstarch in a small bowl. Heat beef, asparagus and green pepper in oil. Stir until the beef in cooked. Add mushrooms and greed onions and cook until tender, stir in soy sauce mixture and cook together, stirring occasionally.

Nutritional value: 271 calories, 35 gm protein, 12.3 gm cholesterol, 9.8 gm fat, 4.2 gm fiber (Not sure if information is for smaller or larger amount of beef. Let me know and I will edit-Aphil.)

[MTdebster921]

Diet Coke Sloppy Joe

Ingredients:

1 ½- 2 ¼ lbs extra lean ground sirloin, size according to plan
1 medium onion, chopped
1 ½ Tbsp all-purpose flour
1 cup diet Coke
2/3 cup ketchup, no added salt
2 Tbsp vinegar
1 Tbsp Worcestershire sauce
2 tsp dry mustard

Preparation:

Brown beef and onion in a large skillet. Drain excess fat.
Stir in remaining ingredients as listed. Mix well. Cover and simmer for 30 minutes.

Makes: 6 servings

Serving size: 1/6 recipe

LA Exchange: 1 Protein, 1 Vegetable, 1 Condiment

[MTdebster921]

Note: The french onion soup is pretty high in sodium. If you are sodium sensitive, this may not be the recipe for you.

Easy Slow Cooker French dip

Ingredients:

2 ½ to 4 pounds eye round roast, size according to plan
1 (10.5 ounce) can low-sodium beef broth
1 (10.5 ounce) can condensed French onion soup
1 (12 fluid ounce) can or bottle beer
1/2 cup shredded, part-skim mozzarella
1/2 cup shredded, reduced-fat provolone
9 (6 inch) rolls

Preparation:

Trim excess fat from roast and place in a slow cooker. Add beef broth, onion soup and beer.
Cook on low setting for 7 hours.
Preheat over to 350.
Split rolls. Slice meat on the diagonal and place on rolls. Spread the cheese on top and bake open until melted.
Serve the sauce for dipping.

Makes: 9 servings
Serving size: 3 or 5 oz cooked beef on 1 roll topped with cheese
LA Exchange: 1 Protein, 2 Starches, ½ Dairy, 1 Condiment