steak recipes_ a detailed guide
TRANSCRIPT
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STEAK FESTIVAL: A
Detailed Guide toDiscover Juicy,
Seasoning andSelecting Delicious
Steak Recipes.
SUSAN WILSON
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♦♦♦♦♦♦♦♦♦♦
Copyright © 2014
All Rights Reserved. No part of this
publication may be reproduced in anyform or by any means, including
scanning, photocopying, or otherwise
without prior written permission of the
copyright holder.Disclaimer and Terms of Use: The
Author and Publisher has strived to be
as accurate and complete as possible in
the creation of this book,
notwithstanding the fact that he does no
warrant or represent at any time that the
contents within are accurate due to the
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rapidly changing nature of the Internet.
While all attempts have been made to
verify information provided in this
publication, the Author and Publisher assumes no responsibility for errors,
omissions, or contrary interpretation of
the subject matter herein. Any perceivedslights of specific persons, peoples, or
organizations are unintentional. In
practical advice books, like anything
else in life, there are no guarantees of income made.
This book is not intended for use as a
source of legal, business, accounting or
financial advice. All readers are
advised to seek services of competent
professionals in legal, business,
accounting, and finance field.
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Published in the United States of
America by SUSAN WILSON
♦♦♦♦♦♦♦♦♦♦
Table Of Content
Beef Tenderloin Steaks with Creole
Spice Rub
Broiled Flank Steak with Warm Tomato
ToppingBeef and Vegetable Potpie
Grilled Flank Steak with Avocado and
Two-Tomato Salsa
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Grilled Polenta with Spicy Steak
Chile-Rubbed Flat-Iron Steak
Chile-Spiced Tenderloin Steaks
Sirloin and Vegetable Stir-Fry
Seared Steak with Braised Leeks and
Chard
Rosemary Grilled Steak with TomatoJam
Beef and Sugar Snap Stir-Fry
Grilled Steak with Caper-Herb SauceChipotle Sloppy Joes
Flank Steak with Spicy Lemon Sauce
Italian Beef SubsSteak with Cucumber-Radish Salad
Beef-Broccoli Lo Mein
Beef Sate with Peanut Dipping Sauce
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Steaks with Tuscan-Style Cannellini
Salad
Ham and Swiss-Stuffed Burgers
Beef Tenderloin with Mushroom Gravy
Grilled Flank Steak with Onions,
Avocado, and Tomatoes
Roast Beef Sandwiches with WatercresSlaw
Tex-Mex Beef and Bean Dip
Edamame Salad with Crisp Steak BitsBarbecue Pizza Bites
Chipotle Barbecue Burgers with Slaw
Grilled Asian Flank Steak with MangoSalad
Asian Beef Rolls
Stir-Fried Rice Noodles with Beef and
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Spinach
Steak, Shiitake, and Bok Choy Stir-Fry
Diner Meat Loaf 'Muffins'
Barbecue Meat Loaf
Beef Noodle Soup
Deluxe Roast Beef Sandwich
Thai-Style Ground Beef
Grilled Sirloin Steak with Mango and
Chile Salad
Pan-Grilled Flank Steak with Soy-Mustard Sauce
Chinese Five-Spice Steak with Rice
NoodlesSteak and Asparagus Stir-Fry
Beef Tagine with Butternut Squash
Smoky Chili Joes
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Southwestern Meat Loaf and Baked
Potatoes
Ponzu-Glazed Flank Steak
Peppered Flank Steak
Beef and Vegetable Kebabs
Ancho-Rubbed Flank Steak
Korean Sesame Beef with Lettuce Wrap
Asian Beef and Noodle-Filled Lettuce
Cups
Mini Greek-Style Meat Loaves withArugula Salad
Grilled Sirloin with Anchovy-Lemon
Butter and Broccoli Rabe
Quick Beef Boliche
Filet Mignon with Cabernet Sauce
Sirloin Steak and Pasta Salad
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Beef and Mushroom Sloppy Joes
Steak Diane
Beef Filets with Pomegranate
Grilled Flank Steak
Beef and Broccoli Bowl
Southwestern Steak and Pinto Beans
Steak Salad with Creamy Ranch
Dressing
Flank Steak with Creamy Mushroom
SauceSteak Sandwiches with Worcestershire
Mayonnaise
London Broil with ChimichurriFlank Steak with Tomato Bruschetta
Beef Kefta Patties with Cucumber Salad
Beef Tenderloin Steaks with Shiitake
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Mushroom Sauce
Tex-Mex Beef Tacos
Peppercorn-Crusted Beef Tenderloin
with Gremolata
Asian Beef-Noodle Salad
Flank Steak (Cowboy) with Smoky
Beans (Sweet)Steak Pizzaiola on Ciabatta
Greek Steak Pitas with Dill Sauce
Ginger Steak and Sesame Brown Rice♦♦♦♦♦♦♦♦♦♦
eef Tenderloin Steaks with Creolepice Rub
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Beef tenderloin steaks, chopped, 114grams (4pieces)
Cooking spray
Creole Spice Rub
Cumin, ½ tsp
Red pepper, ½ tsp
Black pepper, ½ tsp
Dry mustard, 1 tspGarlic powder, 1 tsp
Sage, 1 tsp
Dried thyme, 1 tsp
Salt, 3/4 tsp or add to taste
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Add Mustard, cumin red pepper,
black pepper, garlic powder, sage,
dried thyme and salt and brush it ovethe steaks equally.
Put steaks in saucepan coated with
cooking spray and prepare it for 5
mints or until it's done. Separate it
from the heat and wait for 5 mints
then serve.
♦♦♦♦♦♦♦♦♦♦
roiled Flank Steak with Warm
Tomato Topping
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Cumin, divided, 1 ¼ tspSalt, divided, 3/4 tsp or add to taste
Garlic, minced, 1 tsp
Jalapeño pepper, seeded and minced
(about 1 tbsp)
Grape or cherry tomatoes, halved, 2
cups
Fresh cilantro, chopped, ¼ cupRed pepper, 1/8tsp
Flank steak, trimmed, 1 (1-pound)
Cooking spray
Olive oil, 1 tsp
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Olive oil, divided, 1 tbspSirloin, 1 pound
Zucchini, chopped, 2 cups
Onion (pre-chopped), 1 cup
Carrot (chopped), 1 cup
Dried basil, 1 tsp
Dried thyme, ½ tsp
Mushrooms (pre-sliced), 1 package(8-ounce)
Garlic(minced), 3 pieces
Vinegar (dry), ½ cup
Tomato paste, ¼ cup
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Worcestershire sauce, 1 ½ tsps
Black pepper, ½ tsp
Beef broth (fat-free, less sodium),
1 can (14-ounce)Cornstarch, 2 tbsps
Water, 2 tbsps
Cooking spray
Soft breadstick dough, 1 can
(refrigerated) (11-ounce)
Preheat oven to 400°.Prepare beef for almost 5 mints in
saucepan coated with 1 ½ tsps of oil
in it on low heat, spoon it, clean the
pan with papper towel and heat therest of 1 ½ tsps oil. Put zucchini and
the rest 6 ingredients and prepare it
for 8 more mints or until properly
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cooked. Put the beef in the pan again
and spoon in worcestershire sauce,
pepper, tomato paste as well as
broth. Prepare it for 4 more mints,add 2 tbsp of cornstarch into a bowl,
spoon it, put the mixture in saucepan
and prepare it for 2 more mints while
spooning.
Stir the mixture of the beef brushed
with cooking spray, make slices of it
and prepare it for 15 more mints untiit's done.
♦♦♦♦♦♦♦♦♦♦
Grilled Flank Steak with Avocado andTwo-Tomato Salsa
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Avocado (diced), ½ cupRed tomato (diced), ½ cup
Yellow tomato (diced), ½ cup
Red onion, finely chopped, 1 tbsp
Lime juice, 1 tbsp
Tarragon (chopped), 2 tsps
Olive oil, 1 ½ tsps
Salt(divided), 3/4 tspBlack pepper(divided), ½ tsp
Flank steak (trimmed) 1piece (1 1/2-
pound)
Cooking spray
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Prepare the grill
Add all the ingredients together with
¼tsp of pepper and 1/8 tsp of salt,splash it over the steaks and keep the
rest of the salt and pepper aside.
Prepare the steaks for 8 mints on gril
coated with cooking spray then
separate it from the grill and wait for
4 mints. Make strips of the steaks and
sprinkle the remaining salt and pepper over it.
♦♦♦♦♦♦♦♦♦♦
Grilled Polenta with Spicy Steak
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Canola oil (divided), 4 tspsSalt(divided), 3/4 tsp
Cumin, ½ tsp
Chipotle chile powder, ½ tsp
Black pepper, ¼tsp
Flank steak (trimmed), 1 piece (1-
pound)
Tube of polenta (cut into 8 slices),1 piece (18-ounce)
Avocado (peeled), sliced, 1 piece
Cilantro leaves, ½ cup
Queso fresco, crumbled, ½ cup (2
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ounces)
Salsa (refrigerated), ½ cup
Lime wedges (optional)
Brush the steak with the mixtuer of ½
tsp of salt, pepper, 1 tsp of oil, chile
powder, cumin, put it in saucepan and
prepare it for 8 mints until properly
cooked. separate it from the pan and
wait for 6 mints. Make slices of the
steaks the way you want.Cover the polenta slices with 1 tbsp
of oil and splash ¼tsp of salt over it.
Put it into saucepan, prepare it for 4
mints and do the same for each side.Equally divide avocado and polenta
slices in platters. Cover all the
servings with 85 grams of steaks,
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queso fresco 2 tbsp, salsa 2 tbsp and
cilantro leaves 2 tbsp.
♦♦♦♦♦♦♦♦♦♦
Chile-Rubbed Flat-Iron Steak
Brown sugar, 2 tbsps
Canola oil, 2 tsps
Chipotle chile powder, 1 tspCumin, 1 tsp
Salt, 3/4 tsp
Steak(trimmed), 1 piece (1-pound)
Cooking spray
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Lime wedges, 4
Corn tortillas(warmed), 4 pieces (6-
inch)
Cilantro leaves (optional)
Prepare the grill.
Add salt, cumin, sugar, oil and chile
powder to the bowl and mix it. Brush
the steak with the mixture and wait
for 12 mints. Now put the steak on th
grill coated with cooking spray and prepare it for 5 mints, do the same fo
each side until it's properly done.
wait for 12 mints and cut the steak
into slices. splash it with cilantroleaves.
♦♦♦♦♦♦♦♦♦♦
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Cooking spray
Prepare grill.
Make a mixture of garlic, red pepperchile powder, black pepper,
coriander, cumin, salt oregano, lime
juice and cover each side of the
steaks with it. Let the mixture remain
on it for about 12 mints. Separate the
steaks from the mixture, put it on the
grill coated with cooking spray, prepare it for 6 mints and do the sam
for each side until properly cooked.
Separate it from the grill and wait for
about 6 mints.♦♦♦♦♦♦♦♦♦♦
irloin and Vegetable Stir-Fry
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Salt, ½ tspFive-spice powder, ½ tsp
Black pepper, ¼tsp
Sirloin steak(trimmed and thinly
sliced), 1 piece (1-pound)
Cornstarch, 2 tsps
Sugar, ½ tsp
Red pepper (crushed), ¼tspBeef broth (fat-free and less-sodium)
3/4 cup
Soy sauce (low-sodium), 2 tbsps
Canola oil, 2 tsps
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Carrot (diagonally cut slices), 1
cup (¼-inch-thick)
Broccoli florets, 1 cup
Snow peas(trimmed), 1 ½ cupsCooked rice, 3 cups
Add black pepper, salt, spice powde
to a bolw and mix it. Splash it on
steaks. Add red pepper, cornstarch
and sugar in a separate bowl, spoon
it in soy sauce and broth.Put carrots to the saucepan with oil in
it and fry it for 3 mints, include
broccoli and steak to it and prepare i
for 2 more mints. Spoon in brothmixture, prepare it for 2 mints while
spooning, add peas to it and prepare
it for 1 more mints until properly
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cooked. Serve with rice.
♦♦♦♦♦♦♦♦♦♦
eared Steak with Braised Leeks and Chard
Beef tenderloin steaks, 4 pieces (4-
ounce)
Salt (divided), 3/8 tspBlack pepper, ¼tsp
Cooking spray
Butter, 2 tsps
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Mustard seeds, 1 tsp
Leek (thinly sliced), 2 cups
Vinegar (dry), ¼ cup
Beef stock (un-salted), 3/4 cupWorcestershire sauce, 1 tbsp
Swiss chard (chopped), 4 cups
Splash the steaks with pepper and
¼tsp of salt. Put the steaks to the
saucepan coated with cooking spray,
prepare it for 5 mints and do the samfor each side until properly cooked.
Include mustard seeds as well as
butter to the pan, by the time the
seeds pop up, include leek to thesaucepan and cook it for 3 mints.
Spoon it in intervals. Now include
worcestershire and stock to the
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saucepan and cook for 5 mints until
properly cooked. Include the
reserved chard as well as salt
andprepare it for 4 mints, spoon itand serve.
♦♦♦♦♦♦♦♦♦♦
osemary Grilled Steak with Tomato
Jam
Salt, ¼tsp
Beef tenderloin steaks(trimmed) (1
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inch thick), 2 pieces (4-ounce)
Cooking spray
Garlic (minced), divided, 1 tsp
Tomato (finely chopped), 3/4 cupWater, 2 tbsps
Vinegar, 1 tbsp
Canola oil, 1 tsp
Shallots (finely chopped), 1 tbsp
Salt, 1/8 tsp
Pepper(divided), ¼tsp
Rosemary (minced), 1 tsp
Prepare the grill.
Put shallots to the saucepan having
oil in it and prepare it for 4 mints onlow heat while spooning. Spoon ½
tsp of garlic and prepare it for 1
mints while spooning constantly.
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Include tomato, vinegar, 1/8 tsp of
salt, 2 tbsp of water to it and prepare
it for 15 mints on low heat until it's
properly done. Spoon in 1/8 tsp of pepper and keep it hot.
Add remaining pepper, garlic and
rosemary in a bowl.
Put the steaks over the grill with
cooking spray and prepare for 4
mints. Now turn each side of the
steak, splash it with rosemarymixture, prepare it for 4 mints and
serve with tomato jam.
♦♦♦♦♦♦♦♦♦♦
eef and Sugar Snap Stir-Fry
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Vinegar (divided), 3 tbspsSoy sauce (low-sodium)(divided), 2
tbsps
Flank steak(trimmed and thinly
sliced), 1 piece (1-pound)
Sugar, 2 tsps
Hoisin sauce, 2 tsps
Salt, ¼tspRed pepper (crushed), ¼tsp
Sesame oil (toasted)(divided), 2 tsps
Onion (chopped), 1 cup
Ginger (minced and bottled), 1 tsp
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Garlic (minced), ½ tsp
Red bell pepper (chopped), 1 cup
Carrot (matchstick-cut), ½ cup
Sugar snap peas, 1 package (8-ounceGreen onions (chopped), 1/3 cup
Add beef, vinegar 1 tbsp and soy
sauce 1 tbsp to the bowl, incluce the
remaining soy sauce, sugar, vinegar,
minced red pepper, hoisin to a small
bowl and spoon it.Put the beef mixture in the saucepan
coated with oil and prepare it for 3
mints, separate the beef mixture in a
bowl and heat the rest of 1 tsp oil insaucepan. Include onion to it and
prepare it for 2 mints. Now include
garlic and ginger as well and prepare
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it for 16 more mints. Spoon in peas,
bell pepper, carrot and fry it for 4
more mints. Include vinegar mixture
to the saucepan as well as include beef and prepare it for 4 mints on
low heat until properly cooked.
Prepare single cup of rice
accordingly. Separate it from the
heat, spoon in toasted sesame seeds
as well as 3/4 cup of sliced onions.
♦♦♦♦♦♦♦♦♦♦
Grilled Steak with Caper-Herb Sauce
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Sirloin steak (boneless), 1 piece (1- pound)
Salt, ¼tsp
Black pepper, ¼tsp
Cooking spray
Parsley leaves, 1 cup
Basil leaves, 1 cup
Green onions (thinly sliced), 2 tbspsOlive oil, 2 tbsps
Chicken broth (fat-free and less-
sodium), 2 tbsps
Capers, 1 tbsp
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Lemon juice, 1 tbsp
Garlic (chopped), 1 piece
Anchovy fillet (canned and chopped)
1 piece
Prepare the grill.
Splash the steak with pepper as well
as salt and put it on the grill coated
with cooking spray and prepare it for
7 mints. Wait for 12 mints.
Include the rest of the ingredients to a blender, blend it and make slices of
the steaks and serve with sauce.
Garlic bread (grilled): Put the bread
(french) slices on the grill and prepare it for 3 mints until they
become brown. Cover it with almost
1 tsp of olive oil and brush with
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garlic.
♦♦♦♦♦♦♦♦♦♦
Chipotle Sloppy Joes
Cooking spray
Sweet onion (pre-sliced), 2 ½ cups
Chipotle chiles in adobo sauce, 1 can
(7-ounce)Sirloin, 1 pound
Green bell pepper (pre-chopped), ½
cup
Tomato paste, 2 tbsps
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Salt, 1 tsp
Cumin, ½ tsp
Tomato sauce (un-salted), 1 can (8-
ounce)Hamburger buns(toasted), 5 (1 1/2-
ounce)
Put onion in the saucepan coated with
cooking spray and prepare it for
almost 10 mints on low heat until
properly cooked. Spoon constantly.Separate it and set a side.
Set adobo sauce 1 tsp, chipotle chile
(chopped) 1 piece aside and reserve
the rest of it.Include beef to the pan coated with
cooking spray and prepare it for 5
mints until cooked. Spoon it, include
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bell pepper to the saucepan and cook
it for 3 mints. Spoon in tomato paste
chipotle chile, adobe sauce, the rest
3 ingredients and prepare it for 4more mints. Cover each bun with
beef mixture (½ cup) as well as
onion topping onto it.
Take simple slaw and chips (pickle),
add black pepper (½ tsp), canola-
based mayonnaise (1/3 cup), salt
(¼tsp), sugar (½ tsp), mustard (dry¼tsp) to a bowl and spoon it. Include
carrot coleslaw and cabbage (almost
3 cups) and mix it well.
♦♦♦♦♦♦♦♦♦♦
Flank Steak with Spicy Lemon Sauce
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Flank steak (trimmed), 1 piece (1- pound)
Salt, ½ tsp
Black pepper, ½ tsp
Cooking spray
Sour cream (low-fat), ¼ cup
Horseradish, 3 tbsps
Mayonnaise (canola), 1 tbspMustard, 1 tsp
Lemon rind (grated), ½ tsp
Lemon juice, 1 tbsp
Chives (chopped), 2 tbsps
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Parsley (chopped), 1 tbsp
Splash salt and pepper over the steak
add it to the pan with oil in it and prepare it for about 6 mints or until
properly cooked. Wait for couple of
mints and make slices of the steaks.
Mix the rest 5 ingredients in a bowl
and spoon it well. Spoon in parsley
and chives as well as could be
served with sour cream mixture alongwith steaks.
♦♦♦♦♦♦♦♦♦♦
talian Beef Subs
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Olive oil, 2 tspsGreen bell pepper strips, 1 ½ cups
Garlic (minced and bottled), 2 tsps
Oregano (dried), 1 tsp
Beef broth (low-salt), 1 can (14 ¼-
ounce)
Deli roast beef (thinly sliced), 1
poundSubmarine rolls (toasted), 4 pieces
(3-ounce)
Giardiniera(drained and bottled), ½
cup
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Put garlic and bell pepper to the
saucepan coated with oil and fry it
for 3 mints. Spoon in broth andoregano. Pre it for 12 more mints on
low heat. Separate the pepper
mixture, add beef to the saucepan and
prepare it for 2 mints on low heat.
Equally divide the beef with 2 tbsp o
giardiniera as well as ¼ cup of bell
pepper mixture onto each roll andcover it.
♦♦♦♦♦♦♦♦♦♦
teak with Cucumber-Radish Salad
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Vinegar, 3 tbspsOlive oil,2 tsps
Black pepper,1 tsp
Salt, 5/8 tsp
Flank steak(trimmed), 1 piece (1-
pound)
Cooking spray
Radishes (thinly sliced), 1 ½ cupsEnglish cucumber(halved lengthwise
peeled, and cut into ¼-inch-thick
slices), 1 piece
Mâche (pre-washed about 8 cups),
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1 package (5-ounce)
Blue cheese (crumbled), ¼ cup (1
ounce)
Add 3/8 tsp of salt, 1 tbsp of vinegar
½ tsp of pepper, 1 tsp of oil and mix
it well. Brush the steaks with the
mixture and then add steaks to the
sauce pan coated with cooking spray
and prepare it for 7 mints. Make
slices of the steaks.Add remaining ingredients to the
bowl and mix it well. Include mache
to it, drizzle with cheese and serve
steaks along with salad.♦♦♦♦♦♦♦♦♦♦
eef-Broccoli Lo Mein
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Cooked spaghetti, 4 cups (about 8ounces uncooked pasta)
Sesame oil, 1 tsp
Peanut oil, 1 tbsp
Ginger (peeled and minced), 1 tbsp
Garlic (minced), 4 pieces
Broccoli (chopped), 3 cups
Onion (chopped vertically), 1 ½cups
Flank steak(trimmed and cut across),
1 piece (1-pound)
Soy sauce (low-sodium), 3 tbsps
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Brown sugar, 2 tbsps
Oyster sauce, 1 tbsp
Chile paste with garlic, 1 tbsp
After preparing pasta add sesame oil
to it and mix it.
Cook peanuts in the sauce pan,
include garlic and ginger to it,
prepare it for 1 more mint. Include
onion and broccoli and fry for 4 more
mints. Include steak and prepare it fo6 more mints until properly cooked.
Include the rest of the ingredients and
prepare it for 1 more mint until
properly cooked.♦♦♦♦♦♦♦♦♦♦
eef Sate with Peanut Dipping Sauce
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Long-grain rice (boil-in-bag), 1 bag(3 ½ ounce)
Flank steak(trimmed), 1 piece (1-
pound)
Hoisin sauce, 2 tbsps
Salt, ¼tsp
Cooking spray
Cilantro (chopped), 2 tbspsCoconut milk (light), 2 tbsps
Soy sauce (low-sodium), 1 tbsp
Creamy peanut butter, 1 ½ tbsps
Sugar, 1 tsp
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Lime juice, 1 tsp
Red curry paste, ½ tsp
Preheat broiler.After preparing rice, keep it warm
aside.
Make pieces of the steaks and, hoisin
along with steaks into a bowl. Put the
pieces of the steaks in skewers,
drizzle it with salt and place it on the
grill coated with cooking spray and prepare it for 5 mints, do the same fo
each side until completely cooked.
Splash skewers with cilantro.
Add milk (coconut) as well as theremaining ingredients the rest of the
ingredients to a bowl, spoon it and
serve.
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♦♦♦♦♦♦♦♦♦♦
teaks with Tuscan-Style Cannellini
alad
Black pepper, 3/4 tsp
Beef tenderloin steaks(trimmed) (1
inch thick), 4 pieces (4-ounce)
Cooking sprayVinegar, 2 tbsps
Garlic (minced and bottled), 2 tsps
Plum tomato (chopped), 2 cups
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(about ½ pound)
Rosemary (chopped), 1 tbsp
Parsley (chopped), 1 tbsp
Olive oil, 1 tspCannellini beans(rinsed and drained)
1 can (16-ounce)
Salt, 3/4 tsp
Add oil, tomato, vinegar, rosemary,
garlic, beans and parsley to a bowl
and spoon it. Drizzle it with pepper (¼tsp) and salt (¼tsp). Spoon to mix
it. Drizzle the steaks with the
remaining salt and pepper, add it to
the grill coated with cooking sprayand cook it for about 5 mints until
properly cooked and enjoy with bean
mixture.
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♦♦♦♦♦♦♦♦♦♦
am and Swiss-Stuffed Burgers
Parsley (dried), 1 tbsp
Worcestershire sauce, 1 tbsp
Salt, ¼tsp
Garlic powder, ¼tsp
Black pepper, ¼tspGround round, 1 pound
Swiss cheese (shredded), ½ cup (2
ounces)
Smoked deli ham (33%-less-
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slices of onion, 1 patty, 1leaf of
lettuce and 2 slices of tomatoes.
♦♦♦♦♦♦♦♦♦♦
eef Tenderloin with Mushroom
Gravy
Cooking spray
Beef tenderloin steaks(trimmed)(½inch thick), 4 pieces (4-ounce)
Black pepper, ½ tsp
Salt, ¼tsp
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sour cream. Spoon it constantly and
with properly minced parsley. Enjoy
with gravy.
♦♦♦♦♦♦♦♦♦♦
Flank Steak (grilled) with Tomatoes,
Onions, and Avocado
Vinegar, ¼ cupFlank steak (trimmed), 1 ½ pounds
Cherry tomatoes (halved), 2 cups
Red onions(cut into 1/2-inch-thick
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slices), 2 medium
Avocado (peeled and cut into 8
wedges), 1
Prepare the grill.
Cover the onion with oil and cook it
on the grill for about 12 mints each
side. Put the onion in a bowl and
cover it.
Brush the steaks with cooking spray,
splash it with 3/4 tsp of black pepper3/4 tsp of salt, add it to the grill and
prepare it for 7 mints each side until
properly cooked. Wait for couple of
mints and then make slices of thesteaks. Include vinegar, ¼tsp of salt
and pepper, tomatoes and vinegar to
onions and mix it. Cut the avocado
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Canola mayonnaise, 3 tbsps
Black pepper, ¼tsp
French bread baguette, 1 (8-ounce)
Butter(softened), 4 tspsDeli roast beef (low-sodium, thinly
sliced), 8 ounces
Tomato, 8 slices (¼-inch-thick)
Add hair slaw, onions, tarragon,
mayonnaise, watercress, black
pepper and mix it.Make slices of the baguette in
landscape mode and drizzle it with 1
tsp of butter. Equally divide the beef
onto baguette. prepare slaw mixturearound single cup and 2 slices of
tomato onto each sandwich and enjoy
with baguette topping.
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♦♦♦♦♦♦♦♦♦♦
Tex-Mex Beef and Bean Dip
Sirloin, ½ pound
Tomato paste (un-salted), 2 tbsps
Chipotle chile powder, 2 tsp
Ground cumin, ¾ tsp
Pinto beans, rinsed and drained, 1can (15 ounces)
Diced tomatoes, un-drained, 1 can
(14.5 ounces)
Crumbled queso fresco, ¾ cup (3
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ounces)
Green onions, finely sliced, ¼ cup
Bite-size baked tortilla chips, 3
ounces (about 60, such as TostitosScoops)
Prepare beef in the saucepan on low
heat. Include tomato paste and the
next four ingredients. Prepare it for 6
mints on low heat until properly
cooked.Spoon mixture of the meat into a
bowl and enjoy it with tortilla chips
as well as green onion and cheese
topping.♦♦♦♦♦♦♦♦♦♦
damame Salad with Crisp Steak Bits
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Flank steak(cut into small pieces), 8ounces
Salt, ¼tsp
Black pepper, ¼tsp
Vinegar, 2 tsps
Soy sauce (low-sodium), 2 tbsps
Sesame oil, 1 tsp
Cherry tomatoes(halved), 1 pintGinger (peeled and minced), 1 tbsp
Shelled edamame (frozen), 3 cups
Mayonnaise. 1 tbsp
Mustard, 1 tbsp
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English cucumber (chopped and
seeded about 1), 1 ½ cups
Green onions (chopped), 4
Olive oil, 1 tbsp
Prepare adamame accordingly and
rinse with water (cold). Squeeze.
Add the rest 5 ingredients and soy
sauce into a bowl, spoon it and add
onion, tomatoes, cucumber to it and
mix it well.Add pepper, salt as well as steak to
the saucepan coated with cooking
spray, include steak mixture and
prepare it for 6 mints until cispy.Spoon constantly. Enjoy the recipe
with 1 ½ cups of edamame mixture
topping.
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♦♦♦♦♦♦♦♦♦♦
arbecue Pizza Bites
½ pound ground round
½ cup chopped onion
½ cup chopped carrot
1/3 cup barbecue sauce
3 tbsps brown sugar ¼tsp salt
Dash of black pepper
Italian pizza crusts, 4 pieces (4-
ounce)
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Provolone or part-skim mozzarella
cheese (finely shredded), ¼ cup (1
ounce)
Cilantro (chopped), 2 tbsps
Preheat oven to 450°.
Prepare carrot, beef, onion in a
saucepan until properly fried. Spoon
to crumble. Squeeze well and put the
meat mixture back to the saucepan.
Spoon in pepper, sugar, barbecuesauce, salt and cook it for 6 mints.
Put pizza and equally divide beef
mixture and spalsh it with cheese.
Prepare it for about 15 mints andenjoy it with cilantro.
♦♦♦♦♦♦♦♦♦♦
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Chipotle Barbecue Burgers with Slaw
Breadcrumbs (dry), ½ cup
Barbecue sauce, 2 tbsps
Chipotle chiles (chopped and canned
in adobo sauce), 1 tbsp
Garlic (minced and bottled), 1 tsp
Lean beef, 1 pound
1 large eggCooking spray
Cabbage and carrot coleslaw, 2 cups
Mayonnaise (reduced-fat), 1 tbsp
Sour cream (reduced-fat), 1 tbsp
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other half.
♦♦♦♦♦♦♦♦♦♦
Grilled Asian Flank Steak withango Salad
Cilantro (chopped), ¼ cup
Sugar,5 tsps
Ginger (peeled and grated), 1 tbspGarlic (minced), 1 tbsp
Fish sauce, 1 tbsp
Soy sauce (low-sodium), 1 tbsp
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Flank steak(trimmed), 1 piece (1-
pound)
Cooking spray
Lime juice, 3 tbspsWater, 2 tbsps
Peanut butter (reduced-fat), 1 tbsp
Red pepper (crushed), ½ tsp
Romaine lettuce (shredded), 3 cups
Green cabbage (shredded), 2 cups
Mint leaves, ½ cup
Cilantro leaves, ½ cupGreen onions (thinly sliced), ¼ cup
1 mango(peeled and diced)
Prepare the grill.Add 1 tbsp of sugar, cilantro (sliced)
and the rest 4 ingredients in plastic
bag. Include beef and wait for 16
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Flank steak(trimmed), 1 poundSoy sauce (low-sodium), ¼ cup
Vinegar, 2 ½ tbsps
Mirin (sweet), 2 tbsps
Sesame oil, 1 tsp
Green onion tops, 48 pieces(1 1/2-
inch-long) (about 16 onions)
Red bell pepper strips, 48 (1 1/2-inch-long) (about 1 large pepper)
Cooking spray
Make 16 slices of the steak. Add 1
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tbsp of vinegar, sesame oil, mirin,
steak bowl and marinate the steaks
for almost 12 mints.
Separate the steaks from it andreserve the rest. Splash 3 bell pepper
strips and green onion pieces on each
slice of the steak, roll it over and
keep a side. Do the same for the rest
slices of the steaks.
Add beef rolls in the sauce pan
coated with cooking spray and prepare it for 8 mints.
After properly cooking the beef roll
brush it with rest of the marinade and
prepare it for 4 more mints. Separateit from the heat, spoon in remaining
vinegar and splash sauce onto rolls.
Ginger noodles (spicy): Add 1 tbsp
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of canola oil, ½ tsp of red pepper
(crused), linguine, Ginger, undressed
about 1 ½ tsps, 1 tsp of dark sesame
oil and ½ tsp of salt.♦♦♦♦♦♦♦♦♦♦
tir-Fried Rice Noodles with Beef and
pinach
Wide rice sticks (uncooked)(rice-
flour noodles), 6 ounces
Canola oil, 1 tbsp
Green onions (thinly sliced), 1 cup
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Sirloin steak(cut into thin strips), 2/3
pound
Shiitake mushroom caps (sliced), 2
cupsGarlic (finely minced), 2
Baby spinach (washed), 1 bag (6-
ounce)
Vinegar, 2 tbsps
Lime juice, 1 tbsp
Soy sauce (low-sodium), 3 tbsps
Ginger (peeled and grated), 2 tspsSriracha (hot chile sauce), 2 tsps
Sesame oil, 1 tbsp
Salt, ¼tsp
Sesame seeds(toasted), 2 tsps
Cook noodles accordingly, rinse with
cold water and squeezed.
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Put steak and onions in the sauce pan
coated with cooking spray and
prepare it for 2 mints. Then include,
garlic and mashrooms and prepare itfor 2 mints. Include spinach and
prepare it for 2 more mints.
Add vinegar and the rest 4
ingredients in a bowl and spoon it.
Include mixture of vinegar to the
mixture of steak and prepare it for 2
mints while spooning. Spoon in salt,noodles, sesame oil and prepare it
for 2 more mints until properly
cooked and splash it with sesame
seeds.♦♦♦♦♦♦♦♦♦♦
teak, Shiitake, and Bok Choy Stir-Fr
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Ginger (grated), 2 tbspsGarlic (mined), 1 tbsp
Soy sauce (low-sodium), 3 tbsps
Cornstarch, 4 tsps
Sesame oil (toasted), 1 tsp
Red pepper (crushed), ½ tsp
Flank steak(trimmed and thinly
sliced), 1 poundCooking spray
Shiitake mushrooms (thinly sliced
about ½ pound), 2 cups
Onion (finely sliced vertically), 1
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cup
Red bell pepper strips, 1 cup
Bok choy (sliced about 1 medium
head), 4 cupsBeef broth (low-sodium), 1 cup
Add 2 tsps of cornstarch, red pepper
garlic, soy sauce, ginger in a plastic
bag as well as add steaks to it. Close
it and marinate in refrigerator for
about 25 mints.Add bell pepper, mashrooms, onions
to the saucepan and prepare it for 4
mints, then put in in another bowl and
keep it hot.Again add half steak mixture to the
saucepan coated with cooking spray
and prepare it for 4 mints until
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properly cooked while spooning afte
intervals. Put it in a separate bowl.
Add the rest of cornstarch, broth and
spoon it. Put it in the pan and prepareit for 2 mints while spooning
constantly. Add vegetables as well a
steak to the pan and toss it.
♦♦♦♦♦♦♦♦♦♦
iner Meat Loaf 'Muffins'
Olive oil, 1 tsp
Onion (finely chopped), 1 cup
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Carrot (finely chopped), ½ cup
Oregano (dried), 1 tsp
Garlic (minced), 2 medium
Ketchup, 1 cupBeef, 1 ½ pounds
Saltine crackers (fat-free and finely
crushed about 20), 1 cup
Mustard (prepared), 2 tbsps
Worcestershire sauce, 1 tsp
Black pepper, ¼tsp
Eggs, 2Cooking spray
Put oregano (dried), garlic (minced),
onions (sliced), carrots (sliced) and prepare it for 3 mints in the pan
coated with cooking spray.
Add ketchup (½ cup) as well as the
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rest of the ingredients except cooking
spray to a bowl. Spoon muffins cups
(12) along with meat mixture into
cooking spray. Prepare it for 30 mintand enjoy it with 2 tsp of ketchup
topping after waiting for 8 mints.
♦♦♦♦♦♦♦♦♦♦
eat Loaf (Barbecue)
Egg whites, 2
Cooking spray
Garlic powder, 1 tsp
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and enjoy.
♦♦♦♦♦♦♦♦♦♦
eef Noodle Soup
Beef broth (fat-free and low-sodium)
3 cups
Hot water, 2 cups
Hoisin sauce, 1 tbspFive-spice powder, 1 ½ tsps
Boneless sirloin steak(thinly sliced),
12 ounces
Salt, 1/8 tsp
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Ginger (finely chopped), 1 piece (1-
inch)
Bean sprouts, 1 cup
Sriracha (hot chile sauce), 2 tspsRice noodles (un-cooked), 3 ounces
Baby bokchoy (about 2), 4 cups
Basil leaves, 12
Jalapeño pepper slices, 8
Lime wedges, 8
Add water, ginger (sliced), salt,hoisin sauce, spice powder, sodium
beef broth to the pan and boil it.
Separate ginger as well as include
noodles to the pan and prepare it for about 3 mints. Spoon in beef,
bokchoy and cook it for 3 mints.
Equally place soup in each bowls.
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Enjoy it with topping of 2 basil
leaves, 2 lime wedges, ¼ cup of bean
sprouts, ½ tsp of sriracha and 2
jalapeno slices.♦♦♦♦♦♦♦♦♦♦
eluxe Roast Beef Sandwich
Mayonnaise (light), 1 tbspHorseradish (prepared), 2 tsps
Chili sauce, 2 tsps
Rye bread, 2 slices (1-ounce)
Romaine lettuce leaf, 1
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Deli roast beef (thinly sliced), 3
ounces
Tomato, 2 slices (¼-inch-thick)
Red onion(separated into rings),1 slice (1/8-inch-thick)
Add chili sauce, mayonnaise,
horseradish and mix it. Splash the
mixture on bread and enjoy serving it
with roast beef, onion, lettuce leaf
and tomato slices as topping.♦♦♦♦♦♦♦♦♦♦
Thai-Style Ground Beef
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Cooking sprayLeek, finely chopped, 1 cup
Garlic, minced (bottled), 1 tsp
Sirloin, 1 pound
Red curry paste, 1 tsp
Tomato sauce, 1 cup
Coconut milk (light), ½ cup
Brown sugar, 1 tbspLime rind, grated, ¼ tsp
Fresh lime juice, 1 ½ tbsps
Asian fish sauce, 1 tbsp
Hot cooked short-grain rice, 3 cups
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Chile Salad
Sirloin steak(trimmed), 1 pound
Salt, ½ tsp
Black pepper, ¼tsp
Cooking spray
Cilantro (chopped), 2 tbsps
Lime juice, 1 tbsp
Mango(peeled and diced), 1 mediumRed jalapeño pepper(thinly sliced),
Dry-roasted peanuts (un-salted and
chopped), 2 tbsps
Coconut ginger rice
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Prepare the grill.
Brush the steak with pepper, 3/8 tsp
of salt, put it on the grill coated withcooking spray and prepare it for 5
mints each side. Make slices of the
steaks after waiting for 6 mints.
Add cilantro, 1/8 tsp of salt and the
rest of the ingredients in a bowl alon
with peanuts topping and serve with
salad.♦♦♦♦♦♦♦♦♦♦
an-Grilled Flank Steak with Soy-
ustard Sauce
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Garlic mashed potatoes
Brush the steaks with cooking spray,
add it to the pan and prepare it for 7mints each side.
After waiting for 5 mints.
Put oil to the pan, add garlic to it and
prepare it for 2 mints. Include
mustard, sugar, soy sauce and prepar
it for 2 more mints.
Separate it, spoon in 1 tbsp of cilantro and in cream. Make slices of
the steak and splash it with the rest o
cilantro and enjoy with sauce.
♦♦♦♦♦♦♦♦♦♦
Chinese Five-Spice Steak with Rice
oodles
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Wide rice stick noodles (un-cooked)4 ounces
Hoisin sauce, ¼ cup
Soy sauce (low-sodium), 3 tbsps
Five-spice powder, 1 tsp
Flank steak(trimmed and cut into ¼-
inch strips), 1 piece (1-pound)
Vegetable oil, 2 tspsGreen onions (minced), 2 tbsps
Garlic (minced and bottled), 2 tsps
Tomatoes(each cut into 6 wedges),
2 medium
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Green onions(cut into 2-inch pieces)
2
Basil (chopped), 1 tbsp
Prepare noodles accordingly.
Add soy sauce, steaks, five spice
powder and hoisin to a bowl. Include
garlic, green onion (minced) to the
saucepan coated with cooking spray
and prepare it for 1 mint. Include
beef mixture, prepare it for 6 mintsand spoon it constantly. Spoon in
basil (sliced), tomato wedges, green
onion pieces, prepare it for 3 mints
and spoon in intervals.♦♦♦♦♦♦♦♦♦♦
teak and Asparagus Stir-Fry
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Chicken stock (un-salted such asSwanson), ¼ cup
Oyster sauce, 1 ½ tbsps
Soy sauce (low-sodium), 1 ½ tbsps
Ginger (peeled and grated), 2 tsps
Garlic (minced), 2 tsps
Cornstarch, 1 tsp
Canola oil, 5 tspsBoneless sirloin steak (cut into ¼-
inch strips), 12 ounces
Medium asparagus (trimmed and cut
into 2-inch pieces), 12 ounces
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Red bell pepper(cut into strips),
1 medium
Red pepper (crushed), ½ tsp
Green onions(chopped), 3
Add cornstarch, garlic, ginger, soy
sauce, oyster sauce and chicken stock
to the bowl and spoon it.
Put 1 tbsp of oil to the pan, add beef
to it and prepare it for 3 mints.
Separate the beef onto plate.Add the rest 2 tbsp of oil, put
asparagus, bell pepper and prepare i
for 3 mints. Include onions (green),
red pepper (crushed) and prepare itfor 1 mint. Include stock mixture to it
and prepare it on low heat for about 5
mints. Again add beef and juices to
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the saucepan and prepare for 2 more
mints.
♦♦♦♦♦♦♦♦♦♦
eef Tagine with Butternut Squash
Paprika, 2 tsps
Cinnamon, 1 tsp
Salt, 3/4 tspGinger, ½ tsp
Red pepper (crushed), ½ tsp
Black pepper, ¼tsp
Beef shoulder roast or petite tender
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roast (trimmed and cut into 1-inch
cubes), 1 piece (1-pound)
Olive oil, 1 tbsp
Shallots(quartered), 4Garlic (chopped), 4
Chicken broth (fat-free and low –
sodium), ½ cup
Tomatoes(un-salted, diced and un-
drained), 1 can (14.5-ounce)
Butternut squash (peeled and cubed
about 1 pound), 3 cups (1-inch)Cilantro (chopped), ¼ cup
Add black pepper, red pepper,
ginger, salt, cinnamon, paprika to a bowl, include beef to it and mix it up
Put shallots and beef to the saucepan
coated with cooking spray and
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Beef, ½ pound
Onion (pre-chopped), ½ cup
Garlic (minced and bottled), 1 tsp
Cumin, 1 tspChili powder, ½ tsp
Chipotle chile powder, 1/8 tsp
Ketchup, ¼ cup
Red kidney beans(rinsed and
drained), 1 can (15-ounce)
Tomatoes (diced) with green pepper
and onions(un-drained), 1 can (14.5-ounce)
Hamburger buns, 6 (1 1/2-ounce)
Cheddar cheese (shredded), 6 tbsps
Sandwich-cut bread-and-butter pickles, 12
Put beef to the saucepan coated with
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cooking spray and prepare it for 5
mints. Spoon it. Include garlic, onion
to the pan and prepare it for 3 mints
while spooning. Include chipotlechile powder, cumin, chili powder
and prepare for 2 mints. Spoon in
beans, tomatoes, ketchup and prepare
it for 8 mints until properly done.
Moisten bottom of the bun with 2/3
cup of beef mixture as well as enjoy
it with pickles and cheese topping.♦♦♦♦♦♦♦♦♦♦
outhwestern Meat Loaf and Baked
otatoes
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Ground round, 1 poundWhole-kernel corn (frozen), 1 cup
Picante sauce, ½ cup
Regular oats, 1/3 cup
Cilantro (minced), ¼ cup
Chili powder, 1 tbsp
Ground cumin, 1 ½ tsps
Egg white, 1Cooking spray
Ketchup, ¼ cup
Baking potatoes (about 1 ½ pounds),
4 medium
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Sour cream (fat-free), ½ cup
Freeze-dried chives (optional)
Add kernel corn, egg white, groundcumin, chili powder, cilantro
(minced), oats, sauce, ground round
to a bowl and spoon it. Moisten meat
loaf with ketchup and cover it with
cooking spray. Prepare it for 55
mints. Wait for 10 mints and make
slices of it. Divide potatoes into twoand enjoy it with sour cream topping
as well as splash chives on to it.
♦♦♦♦♦♦♦♦♦♦
onzu-Glazed Flank Steak
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Lemon juice, 2 tbspsLime juice, 2 tbsps
Soy sauce (low-sodium), 2 tbsps
Honey, 1 tbsp
Ginger (bottled such as Spice
World), 2 tsps
Flank steak(trimmed), 1 piece (1-
pound)
Add lemon juice, honey,ginger, soy
sauce, lime juice to the pan coated
with oil and prepare it for 5 mints.
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Separate it from the heat.
Moisten the steaks with half of the
soy mixture and put it in saucepan.
Do the same on each side. Prepare itfor 8 mints until properly cooked.
Remove it from the oven and cover
the steak. Wait for 8 mints and make
slices of it before enjoying it with
pan juices.
♦♦♦♦♦♦♦♦♦♦
eppered Flank Steak
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Lean flank steak, 1 piece (1 1/2-
pound)
Ground pepper (cracked), 1 tsp
Garlic (minced and bottled), 1 tspSalt, ¼tsp
Olive oil, 1 tsp
Vinegar, 1 tbsp
Lemon juice, 2 tbsps
Splash garlic, pepper and salt onto
steak.Put steaks in the saucepan coated
with cooking spray and prepare it for
about 8 mints until properly cooked.
Make slices of the steaks bastingalong with vinegar and splash lemon
onto steaks.
♦♦♦♦♦♦♦♦♦♦
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eef and Vegetable Kebabs
Cooking spray
Canola oil, 2 tsps
Yellow bell pepper (about 1 pepper)
8 pieces (1-inch)
Boneless sirloin steak(trimmed and
cut into 1-inch cubes), 1 poundCherry tomatoes, 8
Salt, 1 tsp
Thyme (dried), ½ tsp
Black pepper, ¼tsp
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Mushrooms (about 4 ounces), 8
Green onions (8 pieces (1-inch)
about 2)
Preheat broiler.
Splash kebabs with oil
Split tomatoes, sirloin steak, bell
pepper (yellow), mashrooms and
green onions equally to skewers,
splash it with black peper as well as
salt. Put it in the pan coated withcooking spray.
Prepare it for almost 15 mints.
♦♦♦♦♦♦♦♦♦♦
ncho-Rubbed Flank Steak
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Salt. ½ tspBrown sugar, ½ tsp
Anchochile powder, ½ tsp
Cumin, ¼tsp
Black pepper (Dash)
Flank steak(trimmed), 1 piece (1-
pound)
Olive oil, 2 tsps
Add all the ingredients to the bowl
except flank steak and oil.
Take the steaks and put it in the
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saucepan coated with cooking spray
and prepare it for 5 mints. Wait for 8
mints and make slices of it.
Salad (beef-topped): Add ¼tsp of black pepper, 1 tsp of vinegar, ¼tsp
of salt, 1 tsp of Mustard to the bowl
and spoon it. Include cherry tomatoes
cut into two as well as 6 cups of
arugula to the bowl splash beef slice
(cooked) onto salad.
♦♦♦♦♦♦♦♦♦♦
orean Sesame Beef with Lettuce
Wraps
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Flank steak(trimmed), 3/4 poundGreen onions (thinly sliced), 1/3 cup
Sugar, 1 tbsp
Soy sauce (low-sodium),2 tbsps
Garlic (minced), 1 tbsp
Sesame oil (dark), 1 tsp
Canola oil,2 tbsps
Sesame seeds (toasted), 1 tbspHot cooked short-grain rice, 4 cups
Kimchi, 1 cup
Red leaf lettuce leaves, 16
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Make pieces of the steaks, add soy
sauce, ¼ cup of onions, garlic,
sesame oil, sugar and slices of
steaks.Take the steaks and put them in the
saucepan coated with 1 tbsp of
canola oil and cook it for 3 mints or
until properly cooked. Spoon steak
mixture (cooked) in a separate bowl.
Do the same the remaining steaks.
Enjoy it wish 1 tbsp of kimchi oneach lettuce leaf, ¼ cup of rice, 2tbsp
of steak mixture and roll it up.
♦♦♦♦♦♦♦♦♦♦
sian Beef and Noodle-Filled Lettuce
Cups
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Rice vermicelli (un-cooked), 3ounces
Sirloin, 12 ounces
Garlic (minced and bottled), 2 tsps
Matchstick-cut carrots, ½ cup
Cucumber (chopped), ½ cup
Red bell pepper (chopped), 1/3 cup
Onion (pre-chopped), 1/3 cupFresh mint (chopped), 3 tbsps
Fresh lime juice, ¼ cup
Sugar, 2 tsps
Soy sauce (low-sodium), 2 tsps
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Boston lettuce leaves, 4
Dry-roasted peanuts (chopped), ¼
cup
Prepare pasta accordingly. Squeeze
and rinse with water (cold).
Take the beef and put it in the
saucepan coated with cooking spray
and prepare it for 5 mints, spoon it.
Spoon in garlic and prepare it for 4
mints until it's done. Spoon in carrotsnoodles and the rest 4 ingredients.
Include sugar, soy sauce and juice to
a bowl, spoon it well enough. Include
juice mixture to the mixture of beef and mix it. Place lettuce equally in
plates, spoon beef mixture (1 ¼ cups
onto each leaf and enjoy it with 1
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tbsp of peanuts topping.
♦♦♦♦♦♦♦♦♦♦
ini Greek-Style Meat Loaves withrugula Salad
Sirloin, 10 ounces
Lamb, 5 ounces
Breadcrumbs (dry), 1/3 cupRed onion, grated, 1/3 cup
Fresh mint, chopped, 4 tsps
Fresh thyme, chopped, 4 tsps
Salt, divided, 3/8 tsp
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the muffins (meat mixture) with
cooking spray and prepare it for 15
mints on medium heat.
Mix 1 tsp of mint, yogurt, 1 tbsp of juice, 1 tsp of thyme, feta in a
blender.
Add 1/8 tsp of salt, pepper and 1 tbsp
of juice to a bowl and add cucumber
as well as arugula.
♦♦♦♦♦♦♦♦♦♦
Grilled Sirloin with Anchovy-Lemon
utter and Broccoli Rabe
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Cooking sprayBoneless sirloin steak, 1 piece (1-
pound)
Salt, ½ tsp
Black pepper, 3/8 tsp
Butter (un-salted), 2 tbsps
Lemon rind (grated), 1 ½ tsps
Fresh lemon juice, 1 tspAnchovy paste, ½ tsp
Olive oil, 1 tsp
Onion (pre-sliced), ¼ cup
Garlic (sliced), 2 medium
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Red pepper (crushed), ¼tsp
Chicken broth (fat-free and low-
sodium), ½ cup
Broccoli rabe (rapini)(cut into 1-inch pieces), 8 ounces
Brush the steak with ¼tsp of pepper
and salt. Put it in the saucepan coated
with cooking spray and prepare it for
5 mints. Wait for 5 mints and make
slices of it.Put butter in a separate bowl and mel
it. Include 1/8 tsp of pepper and salt,
juice, anchovy past, ½ tsp of rind and
spoon it.Include onion to the saucepan coated
with cooking spray and prepare it for
3 mints. Include red pepper as well
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as garlic and prepare it for 1 mint.
Spoon in rabe and broth. Cover it and
prepare it for 4 mints. Separate it
from the heat and spoon in salt aswell as rind.
Serve the steak with topping of 1 ½
tsp of butter and put ½ cup rabe and
85 grams of steak on each platter.
♦♦♦♦♦♦♦♦♦♦
Quick Beef Boliche
Cooking spray
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Sirloin (cut into 1-inch pieces),
1 pieces (1-pound)
Salt, ½ tsp
Black pepper, ¼tspHot chicken Italian sausage, 3 ounces
Green bell pepper (pre-chopped),
3/4 cup
Onion (pre-chopped), ½ cup
Celery (pre-chopped), ½ cup
Garlic (minced), 3
Potatoes (diced and refrigerated)with onions
Pimiento-stuffed olives (sliced), ¼
cup
Bay leaf, 1Diced tomatoes(un-drained and un-
salted), 1 can (14 1/2-ounce)
Fresh lime juice, 1 tbsp
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Lime wedges (optional)
Brush the steak with pepper, salt, add
it the saucepan coated with cookingspray and prepare it for 5 mints until
properly cooked. Include sausage to
the pan and prepare it for 2 mints,
spoon it. Spoon in garlic, bell
pepper, celery, onion and prepare it
for 3 mints until it's done. Include bay
leaf, potatoes, 2tbsp of olives to the pan. Equally serve beef with potato
mixture, cover it and prepare it for 40
mints until properly cooked. Separat
bay leaf. Spoon the rest of the lime juice and olives and enjoy with lime
wedges.
♦♦♦♦♦♦♦♦♦♦
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1 cup
Butter, 2 tsps
Brush the steaks with ¼tsp of black pepper and salt. Take the steaks and
put them in saucepan coated with
cooking spray and prepare it for 5
mints, repeat the same for each side.
Separate it from the pan, add shallots
to it and prepare it for 2 mints. Spoon
in soy sauce, vinegar and prepare itfor 2 mints, spoon frequently. Include
the rest of the pepper, salt , broth and
prepare it for about 15 mints.
Separate it from the heat and spoon in butter.
♦♦♦♦♦♦♦♦♦
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irloin Steak and Pasta Salad
Penne (un-cooked) or mostaccioli
(tube-shaped pasta), 2 cups
Green beans(trimmed), ¼ pound
Boneless sirloin steak(trimmed),
1 piece (3/4-pound)
Garlic-pepper blend (un-salted), 1
tbspRed onion (thinly sliced), 1 ½ cups
Red bell pepper (thinly sliced), 1 ½
cups
Basil (chopped), ¼ cup
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Mustard, 3 tbsps
Vinegar, 2 tbsps
Olive oil, 1 tsp
Garlic (minced and bottled), 1 tspSalt, ¼tsp
Black pepper, ¼tsp
Blue cheese (crumbled), ¼ cup (1
ounce)
Take pasta and put it in boiler coated
with 3 quarts of water and prepare itfor 7 mints. Include beans to it and
prepare it for 5 mints until properly
cooked. Squeezed and rinse with
water (cold).Brush the steaks with garlic, put it in
the pan and prepare it for 12 mints.
Wait for 5 mints and make slices of
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the steaks.
Add the onion and the rest 8
ingredients in bowl, include beef
slices as well as pasta mixture andsplash with cheese.
♦♦♦♦♦♦♦♦♦♦
eef and Mushroom Sloppy Joes
Olive oil, 1 tbsp
Sirloin, 12 ounces
Cremini mushrooms (pre-sliced),
2 package (8-ounce)
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Onion (pre-chopped), 1 cup
Garlic (minced), 3
Tomato paste (un-salted), ½ cup
Oregano (minced), 1 tbspRed vinegar, 2 tbsps
Worcestershire sauce, 2 tbsps
Molasses, 1 tbsp
Salt, ¼tsp
Black pepper, 3/4 tsp
Hot sauce, ½ tsp
Kaiser rolls or hamburger buns(toasted), 4 pieces (2-ounce)
Put beef in the pan coated with
cooking spray and prepare it for 5mints.
Blend mushrooms in a food
processor. Put garlic, mashrooms,
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onion to the saucepan and prepare it
for about 5 mints. Include tomato
paste as well as the rest 5 ingredients
to the sauce pan and prepare it for 8mints. Spoon in hot sauce as well as
pepper and decorate bottom half bun
with 1 cup of beef mixture.
♦♦♦♦♦♦♦♦♦♦
teak Diane
Parsley (chopped), 2 tbsps
Beef tenderloin steaks(114 grams)
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(chopped), 6 pieces
Butter, 1 tsp
Shallots (finely chopped), ½ cup
Water, 1/3 cupSalt, ½ tsp
Black pepper, ¼tsp
Worcestershire sauce, 2 tbsps
Fresh lemon juice, 1 ½ tbsps
Brush the steaks with black pepper a
well as salt, add steaks to thesaucepan and prepare it for 5 mints.
Repeat the same for the other side.
Separate it from the pan.
Add butter to the saucepan and meltit. Include shallots and prepare it for
3 mints. Spoon in intervals. Include
water and the rest of the ingredients,
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Black pepper, ½ tsp
Cooking spray
Shallots (minced), 1 tbsp
Pomegranate juice, 1/3 cupBeef broth (fat-free and low-sodium)
1/3 cup
Thyme sprig, 1
Chilled butter (cut into small pieces)
1 ½ tbsps
Brush the steaks with pepper as wellas salt, add it to the saucepan coated
with cooking spray and prepare it for
5 mints each side. Separate the steak
from the pan.Include shallots to the saucepan and
prepare for about 2 mints. Include the
rest of the pepper, juice, broth, thyme
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spring and prepare it for 8 mints.
Separate it from the heat and separate
thyme. Include butter to sauce, spoon
it and enjoy sauce along with steaks.♦♦♦♦♦♦♦♦♦♦
Grilled Flank Steak
Flank steak, 1 piece (1-pound)Salt, ½ tsp
Black pepper, ½ tsp
Pan-Roasted corn and tomato relish
Rostedpoblano and tomato salsa
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Prepare grill.
Brush the steaks with black pepper
and salt. Put the steaks on the grilland prepare it for about 10 mints.
Wait for 8 mints and make slices of
the steaks and enjoy with salsa.
♦♦♦♦♦♦♦♦♦♦
eef and Broccoli Bowl
Long-grain rice (boil in bag) (3 1/2-
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Garlic salt, 1 tspCumin, 1 tsp
Red pepper, ¼tsp
Boneless sirloin steak(trimmed), 1
pound
Cooking spray
Vegetable oil, 1 tsp
Red bell pepper (diced), 1 cupChunky salsa(bottled), ½ cup
Pinto beans(rinsed and drained),
1 can (15-ounce)
Cilantro (chopped), ¼ cup
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Prepare the grill
Add the first 3 ingredients and spare
1 tsp of cumin mixture aside.Brush the steaks with cumin mixture,
add it to the pan coated with cooking
spray and prepare it for 5 mints.
Separate it from the pan and wait for
6 mints. Make slices of it.
Put bell peppers in the saucepan
coated with oil and prepare it for 5mints. Include the reserved salsa,
beans and prepare it for 1 mint,
spoon frequently.
Serve the beans equally in plattersand enjoy it with cilantro and salsa
topping.
♦♦♦♦♦♦♦♦♦♦
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teak Salad with Creamy Ranch
ressing
Salad:
Sourdough bread (slices), 4 pieces
(1-ounce)
Garlic (halved), 1
Grape tomatoes, 2 cupsCucumber (halved and sliced), 1 cup
Red onion (sliced), 1 cup
Bag classic iceberg salad mix,
1 package (16-ounce) (such as
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Dole's)
Ranch dressing (fat-free), ½ cup
Steak:
Garlic powder, ½ tspBrown sugar, ½ tsp
Red pepper, ½ tsp
Salt, ¼tsp
Black pepper, ¼tsp
Boneless sirloin steak(chopped and
455 grams), 1 piece
Cooking spray
Prepare the grill.
Preheat the boiler.
Brush the steaks with the mixture of first 5 ingredients, add steaks to the
saucepan coated with cooking spray
and prepare it for 6 mints. Separate i
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from the pan and wait for 6 mints.
Make slices of the steaks.
Prepare salad. Put the slices of the
bread, put it to the pan and prepare itfor 3 mints. Brush the slices of the
bread with garlic. Include tomatoes,
onion, cucumber, bread cubes, lettuce
in bowl and enjoy it with dressing
salad.
♦♦♦♦♦♦♦♦♦♦
Flank Steak with Creamy Mushroom
auce
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Flank steak (trimmed), 1 piece (1- pound)
Salt, ½ tsp
Black pepper, ½ tsp
Cooking spray
Shallots (chopped), ½ cup
Gourmet mushroom mix, 1 package
(4-ounce)Water, 1/3 cup
Mustard, 2 tsps
Worcestershire sauce, 1 tbsp
Fresh thyme (chopped), ½ tsp
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Sour cream (fat-free), ¼ cup
Preheat broiler.
Brush the steaks with pepper, salt,add it to the saucepan coated with
cooking spray and prepare it for 7
mints. Wait for 10 mints.
Include shallots to the saucepan with
cooking spray in it and prepare it for
5 mints, spoon in intervals Spoon in
mustard, thyme, worcestershire and1/3 cup of water. Prepare it for 3
mints and spoon in sour cream.
Makes slices of the steak and enjoy
with mashroom sauce.♦♦♦♦♦♦♦♦♦♦
teak Sandwiches with Worcestershir
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ayonnaise
Cooking spray
Boneless ribeye steaks(trimmed),
2 pieces (8-ounce)
Salt, ½ tsp
Black pepper, ½ tsp
Mayonnaise (fat-free), 2 tbsps
Whole-grain mustard, 1 tspWorcestershire sauce, 2 tsps
Garlic (minced), 1
Crusty whole-grain bread(toasted),
8 slices (1-ounce)
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Arugula leaves, 1 cup
Brush the steaks with pepper, salt,
add it to the saucepan coated withcooking spray and prepare it for 5
mints each side. Wait for 6 mints and
then Cut the steaks in to slices.
Add garlic,
mayonnaise,worcestershire and
mustard to the bowl, spoon it and
splash mayonnaise about 1 tbspmixture on bread slices. Enjoy the
recipe with arugula topping.
♦♦♦♦♦♦♦♦♦♦
ondon Broil with Chimichurri
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Fresh flat-leaf parsley leaves, 1 cupOlive oil, 2 ½ tbsps
Oregano leaves, 1 tbsp
Vinegar, 2 tsps
Red pepper (crushed), 1/8 tsp
Garlic, 2
Green onion(coarsely chopped), 1
Flank steak(trimmed)Salt, ½ tsp
Black pepper, ½ tsp
Cooking spray
Whole-grain bread or Italian bread,
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4 slices (1-ounce)
Prepare the grill
Put red pepper, green onion, oil abou1 ½ tbsp, vinegar, oregano and
parsley in a food processor until
properly minced. Brush the steaks
with 2 tbsp of parsley and reserve the
rest of it. Let it keep for 20 mints on
room temperature.
Splash pepper and salt over thesteaks, put it on the grill coated with
cooking spray and prepare it for 5
mints each side. Wait for 12 mints
and then cut in to slices.Brush the slices of the bread with oil
and prepare it for 3 mints. Cut the
garlic into two and brush it over the
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bread and serve with parsley.
♦♦♦♦♦♦♦♦♦♦
Flank Steak with Tomato Bruschetta
Canola oil, 2 tsps
Smoked paprika, ½ tsp
Salt, ½ tsp
Black pepper, ½ tspCreole seasoning, ¼tsp
Flank steak(trimmed), 1 piece (1-
pound)
Cooking spray
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Cherry tomatoes, 2 cups
Olive oil, 4 tsps
Basil (chopped), 2 tbsps
Shallot(chopped), 1Whole-wheat French bread baguette,
4 slices (1-ounce)
Garlic(halved), 1
Prepare the grill
Add pepper ¼tsp of pepper and salt,
anola oil, creole flavor and canolaoil to the bowl. Brush the steak with
the mixture. Add steak to the grill
coated with cookin spray and prepare
it for 5 mints on each side. Cut thesteaks in to slices and wait for 6
mints. Cut tomatoes to skewers and
prepare it for 6 mints. Separate
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tomatoes from the grill. Separate
tomatoes from the skewer. Add olive
oil of about 2 tsp, rest of pepper and
salt, basil, tomatoes and shallot to a bowl and spoon it to mix it.
Splash the slices with olive oil and
prepare it for 1 mint. Brush the bread
slices with garlic and serve with
tomato mixture topping.
♦♦♦♦♦♦♦♦♦♦
eef Kefta Patties with Cucumber
alad
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Cooking spraySirloin,1 pound
Flat-leaf parsley (chopped), ¼
cup plus 2 tbsps
Fresh cilantro (chopped), ¼ cup
Fresh ginger (peeled and chopped), 1
tbsp
Coriander, 2 tspsCumin, 1 tsp
Salt, ½ tsp
Cinnamon, ½ tsp
English cucumber (thinly sliced), 2
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cups
Vinegar, 2 tbsps
Greek yogurt (fat-free), ½ cup
Fresh lemon juice, 1 tbspFreshly ground black pepper, ½ tsp
pitas(quartered), 2 (6-inch)
Add cilantro, beef, ¼ cup of parsley
and the next 5 ingredients to the
bowl. Split equally and shape it in
pasttries, add it to the saucepan and prepare it for 5 mints.
Add vinegar and cucumber to a bowl
Include yogurt and the rest of the
parsley, pepper and juice to a bowl,spoon it. Place cucumber mixture and
patty in platters and serve with yogur
sauce of 2 tbsp topping and pita
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(sliced) ½ tsp, rest of the salt and
pepper, mashrooms to the saucepan
and prepare it for almost 5 mints,
spoon constantly. Spoon in vinegar,soy sauce and 1 tbsp of water,
prepare it for 2 mints. Spoon
mashroom mixture onto steaks and
splash with thyme leaves.
♦♦♦♦♦♦♦♦♦♦
Tex-Mex Beef Tacos
Cooking spray
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Onion (chopped), 1 cup
Garlic (minced), 2
Sirloin, 1 pound
Whole-kernel corn (frozen), 1 cupWater, ½ cup
Salt, ¼tsp
Black pepper, 1/8 tsp
Black beans(rinsed and drained),
1 can (15-ounce)
Tomato sauce, 1 can (8-ounce)
Chipotle chiles (chopped, drainedand canned) in adobo sauce, 1 to 3
Flour tortillas (fat-free), 10 (8-inch)
Put beef, onion, garlic to thesaucepan coated with cooking spray
and prepare it for 7 mints, spoon it.
Spoon in corn as well as the next 6
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ingredients. Prepare it for 12 mmore
mints.
Prepare tortillas accordingly. Stir
mixture of beef (½ cup) on tortilla.♦♦♦♦♦♦♦♦♦♦
eppercorn-Crusted Beef Tenderloin
with Gremolata
Beef tenderloin steaks(trimmed abou
1 inch thick), 4 pieces (4-ounce)
Cooking spray
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Black pepper (crushed), 2 tsps
Salt, ½ tsp
Canola oil, 4 tsps
Fresh flat-leaf parsley (chopped), ¼cup
Fresh cilantro (chopped), 3 tbsps
Garlic (chopped), 1 ½ tsps
Oregano (chopped), 1 tsp
Lemon rind (grated), ½ tsp
Lemon juice, 1 tbsp
Red pepper (crushed), ¼tsp
Brush the steaks with salt, pepper and
cooking spray. Put oil about 1 tsp to
the pan, add steaks to it and prepareit for almost 5 minsts.
Include the rest of the oil, salt,
parsley and other ingredients to a
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bowl, spoon it and serve with steak.
♦♦♦♦♦♦♦♦♦♦
sian Beef-Noodle Salad
Bean threads, 1 package (3.75
ounces)
Deli roast beef, chopped (cut
lengthwise into thin strips), 8 ouncesSnow peas, 1 cup
Julienne-cut carrot, ½ cup j
Teriyaki sauce (low sodium), ½ cup
Lime juice, 2 tbsps
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eans (Sweet)
Olive oil, 1 tbsp
Yellow onion (chopped), 1 cup
Red bell pepper (chopped), 1 cup
Tomato puree (low-sodium), 3/4 cup
Brown sugar, 1 tbsp
Molasses, 1 tbsp
Chipotle chile powder, ½ tspCinnamon, ¼tsp
Pinto beans(rinsed and drained),
1 can (16-ounce)
Green chiles (chopped andun-
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saucepan and prepare it for 7 mints.
Wait for 6 mints and cut it in to slices
as well as serve with beans.
♦♦♦♦♦♦♦♦♦♦
teak Pizzaiola on Ciabatta
Oregano, 1 tbsp
Whole tomatoes (un-salted and un-drained), 1 can (28-ounce)
Olive oil, 4 tsps
Salt, ½ tsp
Black pepper, ½ tsp
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Boneless sirloin steak(trimmed and
cut into ¼-inch slices), 1 pound
Garlic (minced), 2 tsps
Ciabatta bread (about 5 ounces), 4slices (1-inch-thick)
Part-skim mozzarella cheese
(shredded about ½ cup), 2 ounces
Torn basil leaves, ½ cup
Prepare boiler.
Add oil about 1 tsp and steaks to the bowl. Brush the steaks with pepper
and salt. Include steak to the pan and
prepare it for 3 mints, spoon in
intervals and separate it from the panPut 1 tsp of oil and steak in a bowl,
splash it with pepper as well as salt
and add it to the saucepan coated
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with cooking spray and cook it for 3
mints, spoon in intervals and separate
it from the pan.
Include 1 tbsp of oil, add garlic to itand prepare it for 1 mint. Include res
of the pepper and salt, tomatoes,
oregano and prepare it for 7 mints.
Blend potatoes in a potato masher
and put the steaks back into the
saucepan.
Put the bread there and prepare it for1 mint. Stir tomato mixture and
equally distribute it on bread slices
as well as splash the cheese equally
and prepare it for 3 mints. Drizzle itwith basil.
♦♦♦♦♦♦♦♦♦♦
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Greek Steak Pitas with Dill Sauce
Steak:
Black pepper, ½ tsp
Garlic (minced), 2
Romaine lettuce leaves(halved), 4
Feta cheese (crumbled), ¼ cup (1
ounce)
Lemon juice, ½ cupOregano (dried), 1 tsp
Flank steak(trimmed), 1 (1-pound)
Cooking spray
Pitas(cut in half), 4 pieces (6-inch)
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Sauce:
Salt, ¼tsp
Black pepper, ¼tsp
Yogurt (fat-free), ½ cupDill (chopped), 2 tsps
Garlic (minced), 1
Prepare the grill.
Add yogurt, dill, salt, black pepper,
garlic and spoon them to make
prepare sauce.Add juice, oregano, black pepper,
garlic and steak to the bowl and
cover it with plastic. Keep it in
refrigerator for about 12 mints,separate from the plastic.
Add steak to the grill coated with
cooking spray and prepare it for 7
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mints each side. Wait for 6 mints and
then cut them into slices. Put 1 lettuce
each on pita. Split steak equally with
1 sauce and cheese topping.♦♦♦♦♦♦♦♦♦♦
Ginger Steak and Sesame Brown Rice
Sesame seeds (toasted), 1 ½ tbspsGarlic (finely minced and mashed
into a paste), 1 tbsp
Black pepper, ¼tsp
Sirloin steak(trimmed), 1 piece (1-
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pound)
Cooking spray
Brown rice (pre-cooked), 1 package
(8.8-ounce)Soy sauce (low-sodium), 2 ½ tbsps
Ginger (peeled and grated), 1 tbsp
Green onions (thinly sliced), 4
Sesame oil (dark), 2 tsps
Add pepper, garlic paste, soy sauce
and ginger to a bowl, spoon it andreserve the rest.
Put the steak to the remaining sauce
mixture and keep it for 10 mints on
room temperature.Put steaks in the saucepan coated
with cooking spray and prepare it for
about 5 mints each side. Wait for 10
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mints and then cut the steak in to
slices.
Cook rice accordingly. Spoon in
sesame seeds, oil and green onions.Serve the mixture with steaks and
splash the reserved sauce onto it.
♦♦♦♦♦♦♦♦♦♦
Thank You for reading this e-book!
Without your feedback I won't be able to
enhance and polish my writing skills;
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