I just got my LAWL cookbook on CD! WOOHOO!
SO...I figured I would post a few recipes a day...for those that dont have the cookbook. Or does everyone have it???
Todays theme....BEEF.
Beef Roast
1 Protein, 2 Vegetables, 1 Dairy (4 ounces), 1 Fat
3 ½ ounces eye round roast
1/8 teaspoon Morton Lite Salt
1 cup of fresh mushrooms, finely chopped
5 green onions, thinly sliced
1/4 cup dry white cooking wine
1 tablespoons diet mayonnaise
1/4 teaspoon dried dill weed
4 ounces non-fat plain yogurt
Dash of white pepper
½ cup Herbox Very low sodium Beef Broth
1 tablespoon flour
· Trim all fat from roast. Cut 2 pockets into roast, by making 3 inch deep cuts. Place roast in plastic bag set in bowl or baking pan. Pour cooking wine over roast. Close bag and marinate for 3-6 hours in the refrigerator.
· Combine mushrooms, water, dill weed, and salt. Cook uncovered, over medium heat until the liquid evaporates. Stir in the onion and mayonnaise.
· Remove roast from marinade. Place filling into pockets.
· Bake in 325' oven for 3/4 to 1 hour, or until a meat temperature of 150'.
· Sauce Mix together yogurt, flour, and pepper. Stir in broth. Cook until sauce thickens.
· Slice roast between pockets. Place on dinner plate; top with sauce.
Stuffed Flank Steak
1 Protein, 1 Vegetable
3 ½ ounces of beef flank steak
1 cup of fresh mushrooms
1 cup of Herbox very low sodium beef broth
1 tablespoon of low sodium Worcestershire sauce
1 tablespoon snipped fresh parsley
1 tablespoon of cornstarch
1 tablespoon water
· Score flank steak by making shallow cuts diagonally across steak in a diamond pattern
· Pound steak with a mallet into a rectangle.
· Spread mushrooms on top of steak. Roll up meat, starting from one short side. Secure with string or wooden skewers.
· Spray skillet with Pam. Brown the steak roll on all sides. Add beef broth and Worcestershire sauce. Cover and simmer for 45-60 minutes or until meat is tender, turning occasionally.
· When meat is done cooking, remove from skillet and keep warm.
· Combine cornstarch, parsley, and 2 tablespoons cold water. Add to liquid in skillet. Cook and stir until thickened.
Beef Dijon
1 Protein, 3 Vegetables, 1 Dairy (4 ounces)
3 ½ ounces of beef flank steak
1 teaspoon whole black pepper
1 cup of fresh mushrooms
5 green onions thinly sliced
11/4 cup of water
½ packet of Herbox very low sodium beef broth
4 ounces non-fat plain yogurt
1 tablespoon of flour
2 teaspoons Dijon-style mustard 1 cup of fresh asparagus spears
· Rub black pepper on both sides of steak.
· Broil steak 3 inches from heat for 6 minutes. Turn steak over and brown for 6-8 minutes longer.
· Combine mushrooms, green onions, water, and beef bouillon; cook until mushrooms are tender.
· Mix yogurt, flour, and mustard. Stir into mushroom mixture. Cool and stir until thickened.
· Cook asparagus. Slice steak thinly. Arrange steak slices and asparagus on dinner plate. Serve with sauce.
Happy Cooking
and forget it happened!! You can do it!
