Open-Faced Beef Sandwiches w/ Horseradish Cream

from Cooking Light, Oct. '08

Yield

4 servings (serving size: 1 open-faced sandwich)

Ingredients

• Horseradish cream:
• 2 1/2 tablespoons drained prepared horseradish
• 2 tablespoons light sour cream
• 2 tablespoons crème fraîche
• 
  Sandwich:
• Cooking spray
• 3 1/2 cups vertically sliced onion (about 2 large)
• 1/2 teaspoon kosher salt, divided
• 1 (1-pound) flank steak, trimmed
• 1/4 teaspoon freshly ground black pepper
• 2 cups trimmed arugula
• 2 teaspoons extra-virgin olive oil
• 1 teaspoon balsamic vinegar
• 4 (1 1/2-ounce) slices Texas toast, lightly toasted

Preparation

1. To prepare cream, combine horseradish, sour cream, and crème fraîche in a small bowl; cover and chill.

2. Preheat broiler.

3. To prepare sandwich, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion and 1/8 teaspoon salt to pan; cover and cook 10 minutes, stirring frequently. Uncover and cook 10 minutes or until onion is golden brown.

4. Sprinkle steak with 1/8 teaspoon salt and pepper. Place steak on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across the grain into thin slices. Combine steak and remaining 1/4 teaspoon salt in a bowl, and toss to coat.

5. Combine arugula, oil, and vinegar in a medium bowl; toss gently. Spread 2 tablespoons horseradish cream over each bread slice; top each with about 1/3 cup onion, 1/2 cup arugula mixture, and 3 ounces of steak.

Nutritional Information

Calories:

383 (30% from fat)

Fat:

12.8g (sat 5.8g,mono 4.6g,poly 0.7g)

Protein:

29.5g

Carbohydrate:

36.5g

Fiber:

4g

Cholesterol:

47mg

Iron:

3.1mg

Sodium:

543mg

Calcium:

186mg

Sweet & Savory Beef Stew

from Eating Well, Oct. '08

Makes 2 servings, about 1 1/2 cups each

TOTAL TIME: 2 hours

2 1/2 teaspoons canola oil, divided
8 ounces bottom-round beef, trimmed, cut into 3/4-inch cubes
1 large shallot, halved and thinly sliced
1 teaspoon dried thyme
1/2 teaspoon dried rubbed sage
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
2 teaspoons all-purpose flour
1 cup reduced-sodium beef broth
2 1/2 cups cubed peeled butternut squash
1/3 cup dried cherries

1. Preheat oven to 350°F.
2. Heat 1 1/2 teaspoons oil in a large ovenproof saucepan over medium heat. Add beef and cook until browned on all sides, 6 to 8 minutes. Transfer to a plate.
3. Reduce heat to medium-low, add the remaining 1 teaspoon oil and shallot to the pan; cook, stirring often, for 1 minute. Stir in thyme, sage, salt and pepper; cook for 30 seconds. Return the beef to the pan and sprinkle with flour. Cook, stirring often, until the flour browns, about 3 minutes. Pour in broth; scrape up any browned bits from the bottom of the pan. Continue cooking until the liquid bubbles and thickens slightly, about 2 minutes. Stir in squash.
4. Cover the pan and transfer to the oven. Bake for 1 hour. Stir in cherries, cover and continue baking until the meat is tender when pierced with a fork, about 30 minutes more.
Makes 2 servings, about 1 1/2 cups each.

NUTRITION INFORMATION: Per serving: 405 calories; 12 g fat (3 g sat, 6 g mono); 74 mg cholesterol; 43 g carbohydrate; 31 g protein; 5 g fiber; 659 mg sodium; 977 mg potassium.
Nutrition bonus: Vitamin A (390% daily value), Vitamin C (60% dv), Potassium (28% dv), Iron (25% dv), Magnesium (20% dv).
2 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 fruit, 3 1/2 lean meat, 1 fat

Steak Diane

from Eating Well, Oct. '08

Makes 4 servings

TOTAL TIME: 35 minutes

1 pound boneless strip steak, such as top loin or New York, 3/4 to 1 inch thick, trimmed and cut into 4 portions
1/4 teaspoon freshly ground pepper, plus more to taste
1/8 teaspoon salt
1 tablespoon extra-virgin olive oil
3 cups sliced mixed mushrooms, such as shiitake, oyster and cremini
1/2 cup brandy
1 15-ounce can reduced-sodium beef broth
1 teaspoon butter, softened
1 teaspoon all-purpose flour
2 teaspoons Dijon mustard
1 tablespoon chopped fresh chives

1. Season steaks on both sides with 1/4 teaspoon pepper and salt. Heat oil in a large skillet over medium-high heat. Reduce heat to medium, add the steaks and cook 3 to 5 minutes per side for medium. Transfer to a plate and tent with foil to keep warm.
2. Add mushrooms to the pan and cook, stirring, until golden brown and beginning to release their juices, about 3 minutes. Add brandy and cook, stirring, until almost evaporated, about 1 minute. Add broth, bring to a boil and cook until reduced by half, 8 to 10 minutes.
3. Meanwhile, combine butter and flour in a small bowl to form a paste. When the pan sauce is reduced by half, whisk in mustard, then gradually whisk in the butter-flour paste a few bits at a time and cook until the sauce thickens, about 1 minute. Reduce heat to medium-low. Return the steak to the pan along with any accumulated juices. Turn to coat with the sauce and cook until heated through, about 1 minute. Top the steak with the sauce and sprinkle with chives.

NUTRITION INFORMATION: Per serving: 284 calories; 11 g fat (3 g sat, 5 g mono); 52 mg cholesterol; 5 g carbohydrate; 25 g protein; 1 g fiber; 187 mg sodium; 508 mg potassium.
Nutrition bonus: Zinc (30% daily value), Potassium (15% dv).
0 Carbohydrate Servings
Exchanges: 3 medium-fat meat

Healthier Meatloaf

from Eating Well Oct. '08

Makes 10 servings

TOTAL TIME: 1 3/4 hours

1 cup dried mushrooms, such as shiitake, porcini or chanterelle
1 cup bulgur (see Ingredient Note)
1 cup boiling water
2 teaspoons extra-virgin olive oil
1 small onion, chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 tablespoon Worcestershire sauce
1 15-ounce can diced tomatoes, drained
1/2 cup nonfat evaporated milk
1/2 cup ketchup
1 large egg
2 large egg whites
1 1/2 pounds 90%-lean ground beef
1 cup fine dry breadcrumbs
1/4 cup chopped fresh parsley
2 teaspoons dried thyme
1/2 teaspoon salt

1. Place mushrooms in a small bowl and cover with warm water; let stand for 30 minutes. Combine bulgur with the boiling water in another small bowl and let soak until the bulgur is tender and the water has been absorbed, about 30 minutes. Remove the mushrooms from the liquid; trim stems and coarsely chop caps.
2. Preheat oven to 350°F. Coat a baking sheet with cooking spray.
3. Heat oil in a small skillet over medium-low heat and add onion, celery and garlic. Cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Add Worcestershire and cook for 3 minutes, scraping the pan well as the mixture becomes sticky. Add tomatoes, evaporated milk and ketchup; stir to combine. Continue cooking until the mixture is very thick, about 3 minutes. Remove from the heat and let cool.
4. Whisk egg and egg whites in a large bowl. Add beef, breadcrumbs, the soaked bulgur, the mushrooms and the tomato mixture. Stir in parsley, thyme and salt. Mix gently but thoroughly with your hands.
5. Mound the meatloaf mixture into a free-form loaf on the prepared baking sheet. Bake until the internal temperature reaches 165°F, 50 to 60 minutes. Let cool for 10 minutes before slicing and serving.

NUTRITION INFORMATION: Per serving: 313 calories; 10 g fat (3 g sat, 4 g mono); 66 mg cholesterol; 32 g carbohydrate; 24 g protein; 6 g fiber; 467 mg sodium; 488 mg potassium.
Nutrition bonus: Iron (34% daily value), Zinc (26% dv), Selenium (25% dv).
2 Carbohydrate Servings
Exchanges: 1 starch, 1 1/2 vegetable, 1 1/2 medium-fat meat

'Healthy' Chicken Fried Steak

from Eating Well, Oct. '08

Makes 4 servings

TOTAL TIME: 35 minutes

1/4 cup all-purpose flour
2 large egg whites, lightly beaten
1/4 cup cornmeal
1/4 cup whole-wheat flour
1/4 cup plus 1 tablespoon cornstarch, divided
1 teaspoon paprika
1 pound cube steak, cut into 4 portions
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground pepper
2 tablespoons canola oil, divided
1 14-ounce can reduced-sodium beef broth
1 tablespoon water
1/4 cup half-and-half

1. Preheat oven to 350°F. Coat a baking sheet with cooking spray.
2. Place all-purpose flour on a large plate. Place egg whites in a shallow dish. Whisk cornmeal, whole-wheat flour, 1/4 cup cornstarch and paprika in another shallow dish. Season both sides of steak with 1/2 teaspoon each salt and pepper. Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the cornmeal mixture.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total. Transfer the steak to the prepared baking sheet and repeat with the remaining 1 tablespoon oil and 2 pieces of steak. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes.
4. Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes. Whisk water and the remaining 1 tablespoon cornstarch until smooth. Remove the pan from the heat and stir in the cornstarch mixture. Return to the heat and cook, stirring, until thickened, 1 to 2 minutes. Stir in half-and-half; season with the remaining 1/4 teaspoon salt and pepper. Serve the steak topped with the gravy.

NUTRITION INFORMATION: Per serving: 315 calories; 13 g fat (3 g sat, 7 g mono); 57 mg cholesterol; 14 g carbohydrate; 33 g protein; 1 g fiber; 312 mg sodium; 379 mg potassium.
Nutrition bonus: Selenium (50% daily value), Potassium & Zinc (15% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 3 lean meat, 1 fat