Steak & Asparagus Stir Fry

Ingredients

• 1 lb. lean sirloin, cut into thin strips ½ inch wide and 2 inches long*
• 4 c. asparagus, stems removed, cut into 1 inch pieces
• ¾ c. beef broth
• ½ c. green onion, coarsely chopped
• 4 cloves garlic, coarsely chopped
• 2 T. fresh ginger, peeled and coarsely chopped
• ½ med. red onion, sliced
• 2 T. soy sauce

Instructions

1. Steam the asparagus until bright green but still firm, about 2 minutes.
2. Drain; rinse with cold water to stop cooking; drain again.
3. Combine ¼ cup beef broth, green onion, garlic, and ginger in a food processor or blender. Pulse until the mixture is minced and set aside.
4. Heat a large skillet over medium-high heat and mist lightly with olive oil pan spray.
5. Add the steak strips, red onion, and soy sauce and sauté for 4 minutes, or until beef is nearly cooked.
6. Add the green onion mixture and remaining ½ cup of broth, bring to a boil.
7. Add asparagus to the skillet and stir until the asparagus is cooked through, about 3 minutes.
8. Divide among four dinner plates, serve immediately.

*Note: It is easier to slice beef thinly if you place it in the freezer for about 30 minutes first. I also use kitchen shears to cut the beef.

Makes 4 servings
Calories: 195 Fat: 6 g.

Baked Italian Steak

Ingredients

• 1 lb. lean sirloin steaks, 4oz. each
• ½ t. salt
• ½ t. pepper
• 1 t. garlic powder
• 1 (14oz.) can diced tomatoes
• 1 med. onion, halved and sliced
• 4 c. zucchini, sliced
• 1 t. Italian seasoning

Instructions

1. Preheat oven to 350 F.
2. Sprinkle steaks evenly on both sides with salt, pepper, and garlic powder.
3. Preheat a large skillet over medium heat, and mist lightly with olive oil pan spray.
4. Place steaks into skillet and cook briefly until browned on both sides.
5. Transfer steaks to a baking dish.
6. In a large bowl; combine tomatoes, onion, zucchini, and Italian seasoning. Pour evenly over top of steaks.
7. Cover dish with foil, bake for 1 to 1 ½ hours or until steaks are tender.

Makes 4 servings
Calories: 214 per serving Fat: 6g.

Zucchini Spaghetti

Zucchini noodles:

Ingredients

• 4 medium zucchini
• Olive oil pan spray

Instructions

1. Cut ends from zucchini. With a vegetable peeler or sharp knife, slice zucchini very thinly lengthwise, making “noodles”, or grate using a large shred cheese grater.
2. Heat a large skillet over medium-high heat. Lightly mist with olive oil pan spray, add zucchini.
3. Sauté and stir until zucchini is tender-crisp.
4. Remove from heat and keep warm.

Spaghetti sauce:

Ingredients

• 1 lb. extra lean ground beef
• ½ med. onion, chopped
• 2 cloves garlic, minced
• 2 (14oz.) cans crushed tomatoes
• 2 T. tomato paste
• ½ c. water
• 1 pkt. Stevia or other sugar substitute, optional
• 1 t. dried oregano
• 1 t. Italian seasoning
• ½ t. dried basil
• Salt and pepper to taste

Instructions

1. Set a large saucepan over medium heat. Add crumbled ground beef, onion, and garlic.
2. Cook, stirring occasionally, until beef is brown and no longer pink.
3. Drain grease if needed. Reduce heat to low.
4. Add crushed tomatoes, tomato paste, water, Stevia, and seasonings. Stir to mix.
5. Simmer for 10 minutes for flavors to blend.
6. Divide zucchini evenly among 4 serving plates and spoon ¾ cup of sauce over top.

Makes 4 servings
Calories: 222 per serving Fat: 5g.

Steak Pizzaiola

Ingredients

• 100g steak (or chicken)
• tomato (diced)
• 2-3 cloves minced garlic
• 1 t oregano
• 1 t basil
• 1/4 t chili powder
• black pepper

Instructions

1. Preheat oven to 350. Place 1/2 of the diced tomato in casserole dish.
2. Add meat on top of tomato and top with minced garlic.
3. In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper.
4. Place on top of steak. Cover tightly with aluminum foil or with lid.
5. Bake 45-60 mins.

Mexican Quiche

Phase 3

Ingredients

• 1 pound ground beef
• 1 package taco seasoning
• 1/4 cup water
• 12 eggs
• 1 cup heavy cream
• 2 cups shredded cheese
• sour cream for garnish
• salsa for garnish

Instructions

1. Brown the ground beef and pour off the fat. Add the taco seasoning and water. There should really be no “juice” in the pan, so cook it down a little if there is.
2. In a large bowl, whisk together the eggs and heavy cream, and stir in the cheese.
3. Spray a large 13×9 pan with Pam and then scatter in the beef evenly. Slowly pour the egg mixture over the beef. You might need to stir it a little afterward so that the beef is evenly distributed.
4. Bake at 400 for around 30 – 40 minutes. It will get a little brown on the top. Cut into pieces and top with salsa, avocado, and/or sour cream.

Garlic & Spinach Steak

Phase 2

Ingredients

• Flank Steak
• Homemade chicken broth
• Garlic
• Nutmeg
• Parsley
• Salt and pepper
• Spinach

Instructions

1. Preheat the oven to 350 degrees.
2. Use a meat mallet to tenderize and flatten the steak until it is about ½ an inch thick. Sprinkle salt and pepper on both sides of the meat.
3. Place the garlic, parsley, and spinach in a food processor or blender and puree. Add in just enough chicken broth to produce a paste.
4. Spread paste on one side of the Flank Steak. Add just a touch of nutmeg.
5. Roll up the flank Steak and secure with a string or toothpicks.
6. Bake in the oven until meat is cooked according to your personal preference.

Peppercorn Steak

Phase 3

Ingredients

• 4 pieces of 4 oz. lean beef steak pieces
• 30 whole peppercorns, cracked
• 1/3 t. salt
• 2 T. water
• 1 large or 2 medium sweet onions

Instructions

1. Crack pepper by placing in a towel and striking it with a wooden mallet or rolling pin.
2. Moisten steaks and then pat cracked pepper and salt onto steaks.
3. Heat water in a nonstick pan. P
4. lace steaks and sliced onion in the pan and brown for 15 minutes.

Servings: 4 proteins

Orange Beef & Broccoli

Phase 3 (Phase 2 if broccoli is removed)

Ingredients

• 3.5 oz very lean steak
• zest of 1/4-1/2 orange
• 3 tbsp rice vinegar
• 3 tbsp liquid aminos
• 1/2 tsp garlic powder
• 1 tbsp dehydrated chopped onion
• 1 tsp sambal oeleck chli paste
• 3.5 oz broccoli

Instructions

1. Grill steak to slightly less done than desired.
2. Steam broccoli.
3. Mix all other ingredients (except for orange zest) in small bowl.
4. Pre-heat stir fry pan to a medium setting. Add liquid mixture to pan then add zest.
5. Stir over medium heat for 1-2 minutes.
6. Add beef and broccoli, increase heat and stir fry to desired doneness.

Sweet N Sour Beef w/ Braised Red Cabbage

Phase 2

Ingredients

• 100 grams cooked lean ground beef
• 1 large head of red cabbage
• 3/4 cup apple cider vinegar
• 3 packets stevia
• lemon pepper to taste

Instructions

1. Put some water and a lot of Apple Cider Vinegar in a big pan.
2. Shred a head of red cabbage or slice very thin… cook down and cover the pan so it ‘steams’.
3. Add 3 packets of stevia to taste and some Lemon Pepper to taste.
4. Put a bunch of the red cabbage in a very large soup/salad bowl and mix in cooked meat.

Beef & Cabbage Stew

Ingredients

• 1 lb. (95%) lean ground beef
• ½ med. onion, chopped
• 2 stalks celery, with leaves, chopped
• 12 c. cabbage, shredded
• 4 c. beef broth
• 1 clove garlic, minced
• ½ t. dried parsley
• ¼ t. onion salt
• ¼ t. celery salt
• Pepper to taste

Instructions

1. In a large stock pot add cabbage and beef broth.
2. Cover and heat on medium-high until boiling,

reduce heat to low. In a large non-stick skillet brown ground beef and drain grease if needed.
To browned beef add; onion, celery, garlic and seasoning. Cook and stir until vegetables are
slightly tender. Add beef mixture to cabbage. Simmer uncovered, on low until cabbage is
tender.

Makes 4 servings of 2 ½ cups each
Calories: 198 per serving Fat: 4.5g.