Teriyaki Beef Satay
Freezing beef in liquid will protect it from
freezer burn; stash away strips of steak
in this marinade to quickly thaw for last-minute meals.
• 1 lb. (454 g) lean boneless round, cut
• 1/4 cup (63 ml) sodium-reduced
• 1/4 cup (63 ml) honey or brown sugar
• 2 garlic cloves, crushed
• 2 Tbsp. ( 28 g) grated fresh ginger
• 1 Tbsp. ( 14 g) lime juice or rice vinegar
Combine all the ingredients in a bowl or
container; cover and refrigerate for a
few hours or overnight, or freeze for up
to six months.
Soak bamboo skewers in water for at
least 20 minutes; thread one or two strips of
beef onto each skewer, leaving enough room
at the bottom to hold. Grill or broil for four to
five minutes, just until cooked through.
Serve plain or with peanut sauce for dipping. Makes about 1 1/2 dozen skewers.
Per skewer, made with eye of round and
sodium-reduced soy sauce: 45 calories,
0.5 g total fat, 15 mg cholesterol,135 mg
sodium, 4 g carbohydrate, 3 g sugars,
7. 3 g protein.
Bourguignon with lentils
This is a perfect example of a little beef going
a long way, its flavour stretched with meaty
mushrooms, hearty lentils and beef stock.
• 1 Tbsp. ( 14 ml) canola or olive oil,
• 1 lb. (454 g) lean stewing beef, cut into
25-mm (1-inch) cubes and patted dry
• 1 onion, finely chopped
• 2 Tbsp. ( 28 g) non-hydrogenated
• 3 garlic cloves, crushed
• 2 large portobello mushrooms, sliced
(discard stems and scrape out gills)
• 3 cups (750 ml) button, brown or crimini
mushrooms (or a combination), sliced
• 1 Tbsp. ( 14 ml) flour
• 1/2 cup (125 ml) dry brown or
• 1 cup (250 ml) red wine
• 2 cups (500 ml) sodium-reduced
• 1 to 2 cups (250 to 500 ml) pearl
in a large, heavy skillet, heat a drizzle of oil
and then brown the beef on all sides; transfer beef to a bowl and sauté the onion in the
same pan for two to three minutes, until soft.
Add the margarine, garlic and mushrooms
and cook until the mushrooms soften and
then start to brown — add another drizzle of
oil if the pan seems too dry.
Preheat the oven to 325˚F (165˚C).
Sprinkle the flour over the mushrooms and
stir to coat. Return beef to the pan, add
lentils, wine and beef stock, cover and cook
for two-and-a-half to three hours. (Check
after an hour or so and add more liquid if it
seems too dry.)
Meanwhile, heat a drizzle of oil in a skillet
and cook the pearl onions over medium-high
heat until golden and soft; stir into the beef
mixture just before serving. Serves six.
Per serving (1 cup/250 ml) made with
non-hydrogenated margarine and sodium-reduced stock: 310 calories, 9 g total fat (1.5
g saturated fat), 35 mg cholesterol, 140 mg
sodium, 23 g carbohydrate, 4 g dietary fibre,
6 g sugars, 28 g protein. P h