* Exported from MasterCook *

Jalapeno-Teriyaki Grilled Flank Steak - 5 Points

Recipe By : Weight Watchers Magazine, Jul/Aug '97, page 76
Serving Size : 8 Preparation Time :0:00
Categories : Bbq & Grilling Beef

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup dry red wine
1/2 cup tamari or soy sauce
1/3 cup sugar
1/3 cup orange juice
1/4 cup grated peeled fresh ginger
2 teaspoons ground cumin
2 tablespoons Dijon mustard
1/4 teaspoon pepper
6 cloves garlic -- minced
2 tablespoons minced jalapeno pepper
2 1 pound flank steaks
nonstick cooking spray

1. Combine all ingredients except cooking spray in a large zip-top plastic bag; seal bag, and
marinate in refrigerator 8 hours or overnight. Remove steak from bag, reserving marinade.
2. Prepare grill or broiler. Place steak on grill rack or broiler pan coated with cooking spray,
and cook 5 minutes on each side or until desired degree of doneness, basting frequently with
reserved marinade. Cut steak diagonally across grain into thin slices.

Serving size (3 ounces)
According to the magazine:
Per serving: Calories 207 (47 % from fat); Protein 22.9 g; Fat 10.7 g (sat 5 g); Carbohydrates
3.3 g; Fiber 0 g; Chol 57 mg; Iron 2.5 mg; Sodium 369 mg; Calcium 9 mg
Selections: 3 P/M
Weight Watcher Points: 5

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* Exported from MasterCook *

Steak with Ale - 4 Points

Recipe By : WW's Six 0'Clock Solutions
Serving Size : 6 Preparation Time :0:00
Categories : Beef Make-Ahead Dishes
Six o'Clock Solutions Grilling

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 (1 1/2 lb) lean, boned top sirloin steak
1/2 cup finely chopped onion
1/2 cup boiling water
1/2 cup flat ale
1 tablespoon brown sugar
1 tablespoon red wine vinegar
1 teaspoon dried thyme
1 teaspoon beef-flavored bouillon granules
Cooking spray
Freshly ground pepper -- optional
Thyme sprigs -- optional

Make-Ahead Tip: Marinate this steak while you work or sleep. When you're ready to cook,
dinner is on the table in 10 minutes. Serve with Crispy Onion Rings and Garlic-Basil Squash.

1. Trim fat from steak; set aside.
2. Place onion and next 6 ingredients in a blender; process until smooth. Pour ale mixture into
a zip-top plastic bag, add steak. Seal and marinate in refrigerator 8 hours, turning bag
occasionally.
3. Remove steak from bag; reserve marinade. Prepare grill. Place steak on grill rack coated
with cooking spray; cover. Grill 5 minutes on each side or until desired degree of doneness,
basting frequently with reserved marinade. Sprinkle with pepper and garnish with thyme
before serving, if desired. Yield: 6 servings (serving size: 3 ounces).

POINTS: 4; Exchanges: 3 1/2 Lean Meat. Per serving: Cal 177(32% from fat); Pro 26g; Fat
6.3g(sat 2.4g); Carb 2.3g; Fib 0.2g; Chol 76mg; Iron 3mg; Sod 110mg; Calc 14mg.

MC Formatted by Sue B 1-2-99 and submitted to the WW forum.

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* Exported from MasterCook *

Southwestern Sirolin with Roasted Corn Salsa - 6 Points

Recipe By : Eating Well, M/J '98
Serving Size : 4 Preparation Time :0:00
Categories : Beef Grilling

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 teaspoon paprika
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon dry mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound top sirloin steak, 1 inch thick -- trimmed of fat
Roasted Corn Salsa
4 cups corn kernels -- frozen
1 red bell pepper -- diced
1 4 oz. can chopped mild green chilies
1/4 cup chopped red onion
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
2 scallions -- sliced

1. Prepare a gas or charcoal grill.
2. In a small bowl, combine paprika, chili powder, cumin, mustard, salt and pepper. Rub into
both sides of steak.
3. Grill steak, 3 to 5 minutes per side for medium-rare. Transfer to a cutting board and let rest
for 5 minutes. Slice thinly on the diagonal, across the grain.
4. Divide Roasted Corn Salsa among 4 plates and arrange steak on top. Garnish with scallions
and serve. Makes 4 servings: 335 Cal per serving: 32g Pro, 8g Fat (3.1g Sat Fat), 40g Carbo,
935mg Sod, 76mg Choles, 5g Fiber.

Roasted Corn Salsa

1. Heat a dry cast-iron skillet over medium heat until hot. Add corn and bell pepper; cook,
stirring occasionally, until well browned, 12 to 15 minutes.
2. Transfer to a large bowl and mix in remaining ingredients. Let stand for 30 minutes before
serving. (The salsa will keep, covered, in the refrigerator overnight. Bring to room temperature
before serving.) Makes about 4 cups, for 4 servings. 155 Cal per serving: 6g Pro, 0g Fat, 39g
Carbo, 610mg Sod, 0mg Choles, 5g Fiber.

MC Formatted by Sue B 3-4-99 and submitted to the WW forum.

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* Exported from MasterCook *

Herbed Pepper Steaks - 4 Points

Recipe By : WW's Six O'Clock Solutions
Serving Size : 8 Preparation Time :0:00
Categories : Beef Grilling

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 (1-pound) lean flank steaks
2 tablespoons coarsely ground pepper
2 teaspoons dried Italian seasoning
1 teaspoon dry mustard
1/2 teaspoon garlic powder
Cooking spray

1. Trim fat from steaks. Combine pepper, Italian seasoning, mustard, and garlic powder; rub
evenly over both sides of steaks.
2. Prepare grill. Place steaks on grill rack coated with cooking spray; grill 7 minutes on each
side or until desired degree of doneness. Cut diagonally across grain into thin slices. Yield: 8
servings(serving size: 3 ounces).

POINTS: 4; Exchanges: 3 1/2 Lean Meat. Per serving: Cal 183(43% from fat); Pro 23.4g; Fat
8.8g(sat 3.7g); Carb 1.6g; Fib 0.5g; Chol 57mg; Iron 3.1mg; Sod 72mg; Calc 24mg.

MC Formatted by Sue B 1-2-99 and submitted to the WW forum.

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* Exported from MasterCook *

Herbed Pepper Steaks - 4 Points

Recipe By : WW's Six O'Clock Solutions
Serving Size : 8 Preparation Time :0:00
Categories : Beef Grilling

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 (1-pound) lean flank steaks
2 tablespoons coarsely ground pepper
2 teaspoons dried Italian seasoning
1 teaspoon dry mustard
1/2 teaspoon garlic powder
Cooking spray

1. Trim fat from steaks. Combine pepper, Italian seasoning, mustard, and garlic powder; rub
evenly over both sides of steaks.
2. Prepare grill. Place steaks on grill rack coated with cooking spray; grill 7 minutes on each
side or until desired degree of doneness. Cut diagonally across grain into thin slices. Yield: 8
servings(serving size: 3 ounces).

POINTS: 4; Exchanges: 3 1/2 Lean Meat. Per serving: Cal 183(43% from fat); Pro 23.4g; Fat
8.8g(sat 3.7g); Carb 1.6g; Fib 0.5g; Chol 57mg; Iron 3.1mg; Sod 72mg; Calc 24mg.

MC Formatted by Sue B 1-2-99 and submitted to the WW forum.

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* Exported from MasterCook *

Swanky Flanky Steak - 5 Points

Recipe By : Farewell to Fat Cookbook by Richard Simmons
Serving Size : 4 Preparation Time :0:00
Categories : Beef Bbq & Grilling

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound flank steak
***Marinade***
1 can reduced fat beef broth -- (14 1/2 oz.)
1/3 cup balsamic vinegar
1/3 cup low sodium soy sauce
1/2 cup finely chopped onion
3 cloves garlic -- finely chopped
3 tablespoons Dijon-style mustard
1 tablespoon horseradish
1 tablespoon Worcestershire sauce
1 bay leaf
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon dried sage
1/4 teaspoon ground pepper

1. Marinade: Combine all marinade ingredients in sealable plastic food-storage bag. Seal and
shake to mix. Place steak in bag. Shake and mix. Place in refrigerator and let marinade 1 to 8
hrs.
2. Preheat broiler. Lift meat from marinade. Discard marinade. Place meat on broiler rack.
3. Broil steak, 5 to 6 in. from heat source, about 3 min. per side (rare) or 4 minutes per side
(medium).
4. Remove meat to cutting board. Let stand 10 minutes. Thinly slice across grain on a
diagonal. Serves 4. Marinate: 1 to 8 hours; Broil: 6 to 8 minutes; Stand : 10 minutes.

Serving size (1/4 recipe)
According to the cookbook:
Per serving: 204 Cal, 23g Pro, 11g Fat, 1g Carb, 191mg Sod, 59mg Chol, ?g Fib
Weight Watcher Points: 5
Using MC nutritional analysis to get fiber grams:
1.3g Fiber
Weight Watcher Points: 5

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NOTES : Submitted by Rainie on 3/28/99 to the Healthy Exchanges Website. MC formatted by
Pamela S. on 3/28/99. Shared by Pamela S. on 4/1/99 to the W. W. Forum.

* Exported from MasterCook *

Brandy Pepper Steaks - 4 Points

Recipe By :Healthy Choice
Serving Size : 4 Preparation Time :0:00
Categories : Bbq & Grilling Pamela S.


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 beef eye round steaks (4 oz. each) -- 3/4 inch thick
1 teaspoon coarsely ground pepper -- (1 to 3)
1/2 cup ready-to-serve beef broth
2 teaspoons cornstarch
4 ounces sliced fresh mushrooms -- (1 /12 cups)
1/4 cup sliced green onions
1 tablespoon brandy
1/4 teaspoon salt

1. Sprinkle both sides of steaks evenly with pepper. Set aside. In 1-quart saucepan, combine
broth and cornstarch. Stir until blended. Stir in mushrooms, onions, brandy and salt. Cook
over medium heat for 3 to 4 minutes, or until mixture is thickened and translucent, stirring
constantly. Cover to keep warm. Remove from heat. Set sauce aside.
2. Spray cooking grid with nonstick vegetable cooking spray. Prepare grill for medium direct
heat. Place steaks on cooking grid. Grill, covered, for 10 to 12 minutes, or until desired
doneness, turning steaks over once. Makes 4 servings.

Serve with Corn & Leek Pudding (page 84) and steamed new potatoes (recipe included).

Serving size (1 steak, 158 grams)
According to the cookbook:
Per Serving: 185 Calories (55 calories from fat), 6g Fat (2g sat fat), 28g Pro, 3g Carb, 286mg
Sod, 65mg Chol, 1g sugar, 1g Fiber
Menu Planning Guide provides: 1 Meat, Poultry & Fish, 1/2 Vegetable
Diet Exchanges: 1 Lean Meat, 1/2 vegetable
Weight Watcher Points: 4

Source:
"Grilling Etc. Meals for Life Cookbook, page 12"
Copyright:
"Cy DeCosse Inc. 1996; ISBN 0-86573-976-5"
Yield:
"4 steaks"

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NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. on 5/26/99. REG 6
shared by Pamela S. from WI. USA on 5/26/99. Shared by Pamela S. on 6/21/99 to the W. W.
Forum.
Nutr. Assoc. : 0 0 0 0 0 0 0 0

* Exported from MasterCook *

Sizzling Steak Fajitas -- 7 Points

Recipe By : Cooking Light Magazine, January/February 1996
Serving Size : 4 Preparation Time :0:00
Categories : Beef Tex-Mex

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 pound lean flank steak
2 teaspoons ground cumin
2 teaspoons chili powder
1/4 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon black pepper
1/8 teaspoon ground red pepper
4 flour (8-inch) tortillas
1 teaspoon vegetable oil
2 cups sliced onion
1/3 cup green bell pepper strips
1/3 cup red bell pepper strips
1/3 cup yellow bell pepper strips
1 tablespoon lime juice
1/4 cup nonfat sour cream
commercial green salsa -- optional
cilantro sprigs -- optional

1. Trim fat from steak. Slice steak diagonally across grain into thin strips. Combine steak and next 6 ingredients (steak through ground red pepper) in a zip-top heavy-duty plastic bag; seal bag, and shake well to coat.
2. Heat the tortillas according to package directions.
3. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add steak, onion, and bell peppers; saute 6 minutes or until steak is done. Remove from heat; stir in lime juice. Divide mixture evenly among warm tortillas, and roll up. Serve with sour cream. Garnish with green salsa and cilantro sprigs, if desired.

Yield: 4 servings (serving size: 1 fajita and 1 tablespoon sour cream).


CALORIES 330 (34% from fat); FAT 12.6g (sat 4.2g, mono 4.9g, poly 2.2g); PROTEIN 22.6g; CARB 31g; FIBER 3.3g; CHOL 43mg; IRON 4.3mg; SODIUM 425mg; CALCIUM 81mg.

WW: 7 pts.

* Exported from MasterCook *

Green Pepper Steak Modified

Recipe By : My Great Recipes and Kelly Shields
Serving Size : 5 Preparation Time :0:00
Categories : Beef Oriental

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package Tyson Seasoned Beef Strips
1/4 cup soy sauce, low sodium
2 teaspoons garlic -- minced
1 teaspoon ginger
1/2 cup green onion -- sliced
1 1/2 cups red bell pepper -- sliced
1 1/2 cups green bell pepper -- sliced
1 cup celery -- sliced
1/2 cup water
2 tablespoons water
2 tablespoons cornstarch

1. In large skillet or wok sprayed with cooking spray heat beef.

2. Add vegetables and 1/2 cup water.

3. Cook until vegetables are desired tenderness.

4. Mix 2 tablespoons water and cornstarch. Add to pan and cook until thickened.

Calories: 130.0
Fat grams: 3.8
Fiber grams: 2.1

W/W Points: 2

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* Exported from MasterCook *

Green Pepper Steak

Recipe By : My Great Recipes
Serving Size : 5 Preparation Time :0:00
Categories : Beef Oriental

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces London Beef Broil or lean beef
1/4 cup soy sauce, low sodium -- cut in strips
1 clove garlic -- minced
1/2 teaspoon ginger
1/2 cup green onion -- sliced
3 cups red and green bell peppers -- cut in strips
1 cup celery -- sliced
2 tablespoons soy sauce, low sodium
3/4 cup water
2 medium tomatoes -- cut in wedges

1. Combine soy sauce, ginger and garlic. Add beef and marinade for 2-24 hours.

2. In large non-stick skillet or wok sprayed with cooking spray add 2 tablespoons soy sauce and 1/4 cup water. Add beef and cook until done.

3. Add vegetables and all but 2 tablespoons water. Cook until tender crisp, about 10 minutes.

4. Mix enough cornstarch with remaining water to thicken 'gravy' (no more than 1 tbsp is needed usually less). Add to pan and cook until thickened.

5. Add tomatoes and heat through.

Calories: 136.4
Fat grams: 3.8
Fiber grams: 2.0

W/W Points: 3


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* Exported from MasterCook *

Steak with Two Peppers - 5 Points

Recipe By : Weight Watchers New Complete Cookbook
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon drained green peppercorns packed in brine
1 teaspoon cracked black peppercorns
1 pound boneless top loin steak, trimmed
2 teaspoons olive oil
salt -- to taste
2 teaspoons unsalted butter -- or margarine
1 tablespoon grated shallots or red onion
1/4 cup dry red wine
1 teaspoon tomato paste
1/3 cup low-sodium beef broth

1. Using your fingers, press 2 teaspoons of the green peppercorns and the black peppercorns into the steak. heat a medium nonstick skillet over medium-high heat. Add the olive oil; let it heat. Saute the steak, turning only once and salting the cooked side, 1-2 minutes on each side. Transfer the steak to a plate.

2. In the skillet, melt 1 teaspoon of the butter. Saute the shallots until wilted, about 1 minute. Add the wine; cook, stirring, until it evaporates about 2 minutes. Dissolve the tomato paste in the beef broth and stir in with the remaining teaspoon of margarine. Quickly return the steak and any accumulated juices to the sauce; reheat about 30-60 seconds. remove and slice the steak. Serve with the sauce.

Calories: 210
Fat grams: 11
Fiber grams: 0
Carb grams: 1

W/W Points: 5

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* Exported from MasterCook *

Barbecued Flank Steak w/Chutney-Bourbon Glaze - 6 Points

Recipe By :Cooking Light
Serving Size : 4 Preparation Time :0:15
Categories : Bbq & Grilling Beef


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 (1-pound) flank steak
1/3 cup peach chutney
1/3 cup pineapple juice
3 tablespoons bourbon or apple juice
1 1/2 tablespoons rice wine vinegar
1 1/2 tablespoons hot pepper sauce
1/4 teaspoon salt
2 garlic cloves -- minced

1. Prepare grill or broiler.

2. Trim fat from steak. Combine steak and remaining ingredients in a large
zip-top plastic bag. Seal and marinate in refrigerator 15 minutes. Remove
steak from bag, reserving marinade.

3. Place steak on a grill rack or broiler pan. Cook 8 minutes on each side
or until desired degree of doneness. Cut steak diagonally across grain into
thin slices. Keep warm.

4. Pour reserved marinade into a small saucepan. Bring to a boil; cook 1
minute, stirring occasionally. Serve with steak.

* Pacific Northwest Almond Chutney Salad makes an excellent
accompaniment to this dish!

Serving size (3 ounces steak and 2 Tablespoons glaze)
According to the magazine:
Per serving: 254 Cal, 11.1g Fat, 22.8 g Pro, 13g carb, 0.7g Fib, 308mg
Sod
Weight Watcher Points: 6

Source:
"Cooking Light Magazine, May 1998, page 134 (in MC5 Cooking Light
'98)"
Copyright:
"© Cooking Light"
Yield:
"4 servings"
T(Marinating Time):
"0:15"

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Suggested Wine: Cabernet Sauvignon

NOTES : Submitted by Gwena on 8/7/99 to the Healthy Exchanges
Reader Recipe Exchange Message Board. Recipe is also in MC 5 Cooking
Light in the Cooking '98. Shared by Pamela S. on 8/31/99 to the W. W.
Forum.
Nutr. Assoc. : 3298 382 0 2324 0 0 0 620

VEGETABLE COVERED STEAK
12 oz. boneless beef round steak
2 tbsp. all purpose flour
1 tsp garlic powder
1 tsp. black pepper
1 14 oz. can Italian style stewed tomatoes
1/2 cup zucchini
1 cup carrots
2 tbsp water

I added:
package of sliced mushrooms **
1/2 onion, sliced

Spray an unheated large skillet with nonstick spray. Trim fat from beef. Cut meat into 4 serving size pieces. Combine flour, pepper, and garlic powder. Using notched side of a meat mallet, pound the flour mixture into the meat on both sides. Preheat skillet over medium heat and brown meat on both sides. Transfer meat to a 2 quart square baking dish. Combine stewed tomatoes, carrots, zucchini, and water; pour over meat, Cover the dish with foil. Bake in a 350 degree oven for 1 to 1-1/2 hours or till meat is tender. Serves 4.

**I sauteed the mushrooms and onions in a little water and poured them over the meat, then added the stewed tomato mixture.

* Exported from MasterCook *

Jalapeno-Teriyaki Grilled Flank Steak - 5 Points

Recipe By : Weight Watchers Magazine, Jul/Aug '97, page 76
Serving Size : 8 Preparation Time :0:00
Categories : Bbq & Grilling Beef Ww Forum @ Sent 6/99

Amount Measure Ingredient -- Prep Method
-------- ------------ ---------------------
1/2 Cup dry red wine
1/2 Cup tamari or soy sauce
1/3 Cup sugar
1/3 Cup orange juice
1/4 Cup grated peeled fresh ginger
2 Teaspoons ground cumin
2 Tablespoons dijon mustard
1/4 Teaspoon pepper
6 Cloves garlic -- minced
2 Tablespoons minced jalapeno pepper
2 1 Pound flank steaks
nonstick cooking spray

1. Combine all ingredients except cooking spray in a large zip-top plastic bag; seal bag, and marinate in refrigerator 8 hours or overnight.

Remove steak from bag, reserving marinade.
2. Prepare grill or broiler. Place steak on grill rack or broiler pan coated with cooking spray, and cook 5 minutes on each side or until desired degree of doneness, basting
frequently with reserved marinade. Cut steak diagonally across grain into thin slices.

Serving size (3 ounces) According to the magazine: Per serving: Calories 207 (47 % from fat); Protein 22.9 g; Fat 10.7 g (sat 5 g); Carbohydrates 3.3 g; Fiber 0 g; Chol 57 mg; Iron 2.5 mg; Sodium 369 mg; Calcium 9 mg

Selections: 3 P/M

Weight Watcher Points: 5



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A VERY filling dinner! And my husband LOVED it (always a plus)

1/2 pound thinly sliced roast beef
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin strips
1 medium to large onion, cut into thin rings
Non-stick cooking spray
4 steak rolls

There are two ways you can cook this, depending if you like crunchy or tender veggies:

Crunchy veggies - Spray non-stick skillet with cooking spray. Combine roast beef, peppers, & onion in skillet. Cook on medium-high until meat is heated through (5-10 min.) Split steak rolls & warm. Divide meat & veggie mixture into four equal servings. Place meat & veggies in steak rolls.

Tender veggies - Spray non-stick skillet with cooking spray. Combine peppers & onion in skillet. Cook on medium-high heat until veggies are tender & slightly browned (about 15 minutes). Add roast beef & continue cooking until meat is heated through (about 5-10 minutes). Split steak rolls & warm. Divide meat & veggie mixture into four equal servings. Place meat & veggies in steak rolls.

Yields 4 servings
6 points per serving