Teriyaki Beef Satay
Freezing beef in liquid will protect it fromfreezer burn; stash away strips of steakin 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 orcontainer; cover and refrigerate for afew hours or overnight, or freeze for upto six months.
Soak bamboo skewers in water for atleast 20 minutes; thread one or two strips ofbeef onto each skewer, leaving enough roomat the bottom to hold. Grill or broil for four tofive 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 andsodium-reduced soy sauce: 45 calories,0.5 g total fat, 15 mg cholesterol,135 mgsodium, 4 g carbohydrate, 3 g sugars,
7. 3 g protein.
new-School BeefBourguignon with lentils
This is a perfect example of a little beef goinga long way, its flavour stretched with meatymushrooms, 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 oiland then brown the beef on all sides; transfer beef to a bowl and sauté the onion in thesame pan for two to three minutes, until soft.
Add the margarine, garlic and mushroomsand cook until the mushrooms soften andthen start to brown — add another drizzle ofoil if the pan seems too dry.
Preheat the oven to 325˚F (165˚C).
Sprinkle the flour over the mushrooms andstir to coat. Return beef to the pan, addlentils, wine and beef stock, cover and cookfor two-and-a-half to three hours. (Checkafter an hour or so and add more liquid if itseems too dry.)
Meanwhile, heat a drizzle of oil in a skilletand cook the pearl onions over medium-highheat until golden and soft; stir into the beefmixture just before serving. Serves six.
Per serving (1 cup/250 ml) made withnon-hydrogenated margarine and sodium-reduced stock: 310 calories, 9 g total fat (1.5g saturated fat), 35 mg cholesterol, 140 mgsodium, 23 g carbohydrate, 4 g dietary fibre,
6 g sugars, 28 g protein. P hotobyJaredSych