Diabetic Pepper Steak Stew 6-8 hours

Diabetic Pepper Steak Stew
Source: Put A Lid On It! Crockpot Cookbook

1 pound lean round steak, cut into pieces
2 1/2 cups green bell pepper, coarsely chopped
1/2 cup onion, chopped
3 cups raw potatoes, diced
1 (12 ounce) jar fat free beef gravy
1/4 teaspoon dried minced garlic

Spray crock pot with butter-flavored cooking spray. Add steak
pieces, green pepper, onion and potatoes and stir to combine.
Stir in gravy and garlic. Cover and cook on LOW for 6-8 hours.

Mix well before serving.

Exchanges: 2 Meat, 1 Starch, 1/2 Vegetable

2 Protein, 1 Vegetable, 1 1/2 Bread, 1/4 Slider, 5 Optional

Calories 196 Calories, 4 gm Fat, 23 gm Prot, 17 gm Carb, 361
mg Sodium, 15 mg Calcium, 2 gm Fiber (per serving-
approximately 4 servings)

Savory Pepper Steak 10 hours

Savory Pepper Steak

Source: Rival website

11/2 - 2	lbs.	beef round steak, about 1/2-inch thick
1/2	tsp.	salt
1/8	tsp.	pepper
1	med.	onion, chopped
2	lg.	green or red peppers, seeded and cut into 1/2-inch strips
	sm.	clove garlic, minced
1	can	whole tomatoes (16 oz.)
1	jar	Heinz fat free beef gravy
1	tbsp.	soy sauce
2	tsp.	Worcestershire sauce
		fluffy rice

Cut steak into strips. Combine salt and pepper; toss with steak strips to coat thoroughly. Add to Crock-Pot with onion, garlic and half of green pepper strips; stir. Combine tomatoes with beef base, soy sauce and Worcestershire sauce. Pour into Crock-Pot, moistening meat well. Cover and cook on low for 8 to 10 hours.

One hour before serving, turn on High and stir in remaining green pepper strips.

Serve gravy with Pepper Steak over hot fluffy rice.

Serves 4

Marinated Flank Steak
(Makes 4-6 servings)

2-3 pound flank steak or London Broil
2 T balsamic vinegar
2 T fresh lemon juice
1 T Dijon mustard
1 T Worcestershire sauce
1 T finely minced fresh garlic
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. dried thyme
1 tsp. smoked paprika or paprika
1/4 cup olive oil

Combine balsamic vinegar, lemon juice, Dijon, Worcestershire sauce, garlic, and spices, then whisk in olive oil.

Trim the flank steak so there is not a lot of visible fat. Then make small scores about 1/4 inch deep and 1/4 inch apart on both sides of the meat. (This allows the marinade to penetrate more, but it's optional.) Place meat in a ziploc bag, using the smallest size you can fit it into. Pour marinade mixture over meat, then marinate in refrigerator 8-24 hours.

To cook, take meat out of the refrigerator, drain off marinade, and let it come to room temperature while you preheat grill to high heat. (you can rinse the bag in warm water if your in a hurry.) Turn grill to medium-high or let coals cool down before you put the meat on. If using a meat thermometer , cook to a temperature to 130F. If using instant read meat thermometer, start checking temperature after you turn the meat and cook to 130F. I turned the meat after about 6 minutes, and my flank steak reached this temperature in about 11 minutes, but cooking time will depend on how hot the grill is, the size of your steak, and the temperature of the meat when you start. The meat will continue to cook as it rests, so it's best to remove from the grill when it's underdone rather than overdone.

When meat reaches that temperature remove from the grill and let rest 5-10 minutes for smaller pieces or 10-15 minutes for larger pieces. Cut meat into thin slices across the grain and serve immediately.

Sweet Grilled Steak Bites

Sweet Grilled Steak Bites

Here is a great grilling recipe. I found it on allrecipes.com. It requires marinating time, but is well worth it. These were tender and tasty! It does call for Greek seasoning, which is a mixture of onion, garlic, oregano, and a touch of mint. If you don't have any Greek seasoning and don't want to buy it, you could probably substitute 1/4 tsp oregano, and 1/4 tsp dried onion.





Sweet Grilled Steak Bites

2 pounds cubed beef stew meat
1/2 teaspoon Greek seasoning, or to taste
1/4 cup soy sauce
1/3 cup dark corn syrup
1 teaspoon minced garlic
1/2 teaspoon seasoned salt

Season the meat with Greek seasoning. In a large resealable bag or non reactive bowl, combine the soy sauce, corn syrup, garlic and seasoned salt. Massage the bag to blend, then add the beef. Press out most of the air and seal. Marinate for up to 24 hours, flipping over occasionally to evenly marinate.


Preheat a grill for medium heat. When hot, lightly oil the grate. Thread the beef cubes onto skewers. (If using wooden skewers make such to soak them in water first. This prevents them from burning)

Grill the meat on the preheated grill, turning occasionally, until they have reached your desired degree of doneness. Be careful not to let the flames get too high. These will darken quickly because of the high sugar content. Don't worry- they aren't burning!

Mexican Steak Stir Fry

This recipe is very versatile-you can serve it over rice,
warm some whole wheat tortillas and make fajitas, spoon
it over a bed of greens, etc.

FLEX POINTS = 5 PER SERVING (according to the source I got it from.  My
points finder doesn't go this high)
                   
* Exported from MasterCook *

                         MEXICAN STEAK STIR-FRY

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Steak                           Stir-Fry

 Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
    3/4         pound  sirloin steak -- trimmed -- boneless
 1             medium  chopped onion
 1              small  chopped green bell pepper
 1              clove  minced garlic
 1                cup  frozen corn kernels
    1/2           cup  salsa
 1             medium  zucchini -- sliced
 1         15 oz. can  pinto beans -- drained and rinsed
 1       14.5 oz. can  canned tomatoes -- undrained

1.  Remove fat from beef. Cut beef into 1/4 x 1/2 inch strips.

2.  Spray 12 inch nonstick skillet or wok with nonstick cooking spray;
heat
over
medium-high heat. Add beef, onion, bell pepper, and garlic; stir-fry 4
to 5
minutes or until beef is brown.

3.  Stir in remaining ingredients, breaking up tomatoes. Cook about 5
minutes, stirring occasionally, until zucchini is tender and mixture is
hot.

Source:
 "lowfatgoodcooking@yahoogroups.com"
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Per Serving (excluding unknown items): 625 Calories; 14g Fat (19.0%
calories
from fat); 42g Protein; 88g Carbohydrate; 30g Dietary Fiber; 53mg
Cholesterol; 351mg Sodium.  Exchanges: 5 Grain(Starch); 3 1/2 Lean
Meat; 2
Vegetable; 1 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Balsamic Flank Steak

Flank Steak
1 lb. flank steak
1/4 cup balsamic vinegar
1/2 cup low-sodium soy sauce
2 tbsp Worchestershire sauce
1 tbsp dry mustard
black pepper
minced garlic clove

Combine all the ingredients and marinate the flank steak for
24 hours. Grill or broil until done to your liking. Slice across
the grain in thin slices. Serves 4.

Steak Sauce

Steak Sauce

1 1/4 cups ketchup
2 tablespoons prepared yellow mustard
2 tablespoons Worcestershire sauce
1 1/2 tablespoons apple cider vinegar
4 drops hot pepper sauce (like Tabasco™)
1/2 teaspoon salt
1/2 teaspoon ground black pepper

In a medium bowl, mix together the ketchup, mustard, Worcestershire sauce, vinegar, hot pepper sauce, salt and pepper. Transfer to a jar and refrigerate until needed. Yield: 3 cups.