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Level One Beef Recipes

Preheat Oven: 325 F
Cooking Time: 1 hr

1/2 yellow onion chopped fine
3 cloves garlic chopped
2 tbs olive oil
2 pounds ground turkey or Extra Lean Beef
1 can white beans, rinsed, drained, and mashed
4 slices turkey bacon
1/2 cup of Heinz One Carb Ketchup
2 Tbs. Yellow mustard
3 eggs
1/4 cup Splenda

Saute the onions and and garlic in the olive oil until the aromas start to come out (about 3 minutes).

Add the 1/4 Ketchup and 1 Tbs mustard and allow iit to cook down.

Whip the eggs with a fork and pour into the turkey meat. Add the onion mixture (the mixtures will get almost slushy).

Place in a loaf pan. In a small bowl, mix remaining Ketchup and mustard with 1/4 cup Spenda and pour on top of meatloaf. T top with turkey bacon.

Cook at 325 for 1 hour. After one hour raise the oven to 425 to crisp the bacon.

Steak and Onions
Level One

1 Tbs. olive oil
2 Tbs. balsamic vinegar
1 Tbs. Worcestershire sauce
1 Tbs. Dijon mustard
2 cloves garlic, minced
1 pound flank steak
1 Tbs. cracked  black pepper
½ tsp salt
1 cup fat free chicken broth
1 medium onion, cut into ¼ inch thick rings

In a large non aluminum baking dish, combine oil, vinegar, Worcestershire sauce, mustard, and garlic. Add steak; turn once to coat. Refrigerate for 30 minutes or overnight, turning once.Coat nonstick skillet with cooking spray, place over medium high heat. Sprinkle to the steak with the pepper and salt. Brown for 2 minutes per side (for med-rare).  (Cook 2 minutes longer for medium.) Remove steak from the skillet; cover the steak loosely to keep it warm. Reduce the heat to medium. Add the onion slices to the skillet and cook until golden brown, about 4-5 minutes per side. Add the remaining broth as needed to prevent onions from sticking. Thinly slice steak across the grain; serve with the onions.

Grilled Arugula & SteaK
Level One

3 large cloves garlic, crushed
2 teaspoons extra-virgin olive oil
1 (2 pound) flank steak
Salt and pepper
4 ounces arugula

In small bowl, mash garlic and oil until a paste forms (you may also do this in the food processor.) Pay steaks dry with paper towel, then sprinkle with salt and pepper. Rub garlic paste over both sides of steaks. Let sit for 30 minutes.

Preheat grill to high heat. Grill steak 5 to 7 minutes, until well-seared and browned. Flip; grill 3 to 5 minutes longer, until medium rare. To check, cut into meat with a knife and remove when meat is slightly less done than you want it to be. Transfer to cutting board; cover loosely with foil and let rest 10 minutes. Slice very thin, against the grain and at a slight angle.

Arrange arugula on platter. Top with steak slices. Drizzle with any accumulated platter juices. Serve immediately.

Beef Fajitas
Level One
While still reduced carb dieting, do not eat in a tortilla wrap. Serve on a plate.

4 Tbs. of Olive Oil
4 cloves garlic sliced.
4 ounce flank steak cut in strips
1 sweet pepper per person: red, yellow, orange or green.
1 medium onion, sliced into strips, not rings
2 Tbs. commercial salsa
2 Tbs. fat free sour cream per person
 2-4 Tbs. ground cumin (to taste)
½ - 1 tsp salt (to taste)

For non-low carb eaters, prepare whole wheat tortillas to serve.
Pour olive oil in skillet and heat pan. Add garlic. Add beef strips and cook. Add peppers, and onions and cook till done.

Hickory Maple BBQ Beef Tenderloin
Level One

1 bottle Heinz 1 carb Ketchup
2-3 Tbs. Chili powder
½ tsp. Garlic powder
½ tsp. Onion powder
Liquid smoke
Sugar Free Maple Syrup
Franks Red Hot
Splenda
Beef tenderloin
¼ cup water

Place beef tenderloin and water into slow cooker and continue cooking till meat falls apart. Pour Barbecue sauce over beef and heat through.

Herb Crusted Beef Tenderloin
Level One

People on Level 1 as well as everyone else, will enjoy this supremely elegant beef tenderloin at your next special occasion. It is easy to make, but makes a dazzling meal for two."

1 pound beef tenderloin
2 tablespoons minced shallots
1/2 tablespoon minced fresh rosemary
1/2 tablespoon minced garlic
1 teaspoon salt
1 tablespoon ground black pepper
1 teaspoon orange zest
2 tablespoons olive oil
1/2 cup pearl onions

Preheat the oven to 350 degrees F. Bring water to a boil in a small saucepan. Immerse the onions in the boiling water for about 2 minutes, then shock them with cold water. Cut off the root tip of each onion and squeeze it out of the skin.

Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the shallots and saute for about 2 minutes or until tender. Rub the beef with olive oil. Combine the pepper, salt, garlic, rosemary, and orange zest and pat the mixture on the beef. Increase the heat to high and sear the beef in the pan on all sides. Add the pearl onions and place the skillet directly in the oven. Roast until a thermometer reads 145 degrees for medium rare.

Veggie Meatloaf
Level One

2 Lbs Lean Ground Beef
2 Well Beaten Eggs
1/4 Cup Raw Grated Veggies*  Celery, Mushrooms, peppers, carrot, etc.
1/2 Tsp Salt                    
1/2 Tsp Garlic Powder     
1/2 Tsp Onion Powder    
1/2 Tsp Pepper
2 Tsp A1 or Worcestershire (Optional)

Sprinkle ingredients evenly over ground beef, fold in gently (flip). Form a loaf shape, place inside 9x13" pan. Preheat oven to 350. Bake for 45 minutes. Let rest 10 minutes before serving!

Beef Stroganoff with Cabbage Noodles
Level One

1 pound ground beef, or thinly sliced beef
Half a very small onion
1 tsp tomato paste
1 clove crushed garlic
1 cube beef bouillon,
1/2 cup sour cream

Fry the meat in as much oil as you need, on high heat. Remove from the skillet and sauté onions and garlic till onions are tender. Add tomato paste, then the meat. Pour enough water on to almost cover the meat. Crumble in the bouillon. Simmer on low till meat is tender, about 1 1/2 hour... and about 30 minutes for ground beef. Most of the water should have evaporated. Taste and add salt and pepper to taste. Add in the sour cream and heat through. Serve over Cabbage noodles

Cabbage Rolls
Level One

2 lbs. Veggie Lovers Meatloaf, raw
1 large head Cabbage,   
1 (12-oz.) can Chicken Broth (or veggie broth)

Place cabbage in large stock pot, cover with water and boil gently for 20 minutes, drain carefully, let cool. Remove individual large leaves, cut off core end (chop the rest of cabbage for another meal). Place heaping spoonful of Veggie Lovers Meatloaf mix at the edge of each leaf, fold the sides in and roll up. The Veggie Meatloaf is already seasoned so we don't need to add salt or pepper again. Stock Pot: Place cabbage rolls back in the stockpot, pour chicken broth to cover (may need 2 cans) and cook on medium for 1 hour. Crock Pot: Follow directions for Stock Pot and cook on "low" for 6-8 hours

Caribbean Steak
Level One

2 pounds beef flank steak
¼ cup Splenda
1 tsp. dark molasses
3 Tbs. orange juice
3 Tbs. Lime juice
2 cloves minced garlic
1 piece ginger – 1 ½ inch X 1 inch – grated
2 tsp. Zest orange peel
2 tsp. zest lime peel
1 tsp. salt
1 tsp pepper
1.4 tsp ground cinnamon
1.8 tsp ground cloves

Score both sides of steak ¼ inch deep in a hatch pattern. Combine Splenda, molasses, orange and lime juices, garlic, grated peels, salt, pepper, cinnamon, clove in 2-quart dish. Add beef and dredge both sides. Refrigerate for 2 hours. Discard marinade and cook beef on outside grill or inside on a grill pan. Serving 6-8.

Stuffed Peppers
Level One

1 lb. Extra-Lean Ground Beef
3/4 cup Heinz One Carb low sugar Ketchup
3 Tbs. Mustard
Splenda
2 Anaheim Peppers, raw, or green bell peppers
Red Pepper Flakes. to taste
Garlic, to taste
Salt and Pepper, to taste
1/4 cup Water

Fry the ground beef, drain it in a colander, then rinse it with hot water to remove fat. Pat dry. Return meat to the frying pan. In a small bowl, mix together mustard, ketchup, and sweeten with Splenda. Add in app. 2/3 ketchup mixture for the one pound of ground beef. Add garlic and red pepper flakes. Salt and pepper.

Stir in about 1/4 cup water and turn the heat down to low/medium and let it simmer (slowly bubbling) for about 20 minutes. Most of the liquid should cook out but not all of it.
Meanwhile blanch my peppers in boiling water for about 15 - 20 minutes. When they are slightly done, take them out of the water and let them sit to cool. Then cut them in half and remove as many of the seeds (you may want to wear gloves). Pat them dry and set upside down to dry completely. (Your ground beef mixture should be done about then so take it off the stove to let it cool.

Use an 8" flat pyrex dish, spray with Pam, and set the peppers in it face up. Measure out 2.5 ounces of the meat mixture on a food scale. Put the ground beef in each pepper half

Add 1/4 cup of water to the dish with the peppers in it. This keeps them from sticking. Drizzle remaining Ketchup mixture over the peppers. Cover with foil. Cook in the oven for 30 minutes at 300 degrees, just until they start browning a little.

Beef Roulade
Level One

3 lbs Flank Steak
3 Tbs. garlic, minced (jarred OK)
½ Cup spicy brown mustard
1 small onion, diced
Canadian Bacon
to taste Salt, pepper & garlic powder

Brown chopped Canadian bacon in a small skillet. Then pound flank steak from the center out until evenly thin to about .25".

Dust meat on both sides with spices. Coat top layer of meat with spicy brown mustard, then evenly spread onion, Canadian bacon & minced garlic on meat. Begin rolling from one end, carefully keeping the filling inside. End seam side down and lift to Pam sprayed baking dish large enough to hold the roll. Bake at 350 degrees for 60-90 minutes or until meat thermometer reads 150 degrees in center. Remove from oven, cover loosely with foil and let rest for 10 minutes. Slice in 1" slices (2 slices per serving) and arrange so "pinwheel" shows.

Beef Taco Salad
Level One

2 lb hamburger, very lean
1 lb mushrooms, chopped fine
1 onion, chopped fine
1 bell pepper, chopped fine
1 jalapeno pepper, minced
3 garlic cloves, minced
2 tsp ground cumin
2 tsp ground chili pepper
1 tsp Salt , 1 tsp Pepper

Garnishes: tomatoes, onions, salsa, cheese Brown hamburger in a nonstick skillet. Add veggies and cook until tender, about 5 minutes, then add spices. Check for seasoning. I prefer to grind the hamburger mixture in a food processor make the meat very fine like Taco Bell, and it also makes the veggies less obvious for picky eaters in the family. Serve over a bed of shredded lettuce and top with the desired garnishes!

Marinated Strip Steak
Level One

4 6-oz strip steaks
4 oz low cal Italian salad dressing
0.5 tsp garlic powder
0.5 tsp onion powder
salt & pepper

Place salad dressing, onion powder and garlic powder in a 1 gallon size ziploc bag. Add steaks and close bag, squeezing out all air. Squeeze liquid around steaks so they're well coated and refrigerate 30 minutes (overnight is better). Remove steaks from marinade, sprinkle both sides with pepper and grill for 5-6 minutes each side or until desired doneness. Great for George Foreman users!

Teriyaki Steak
Level One

1 lb. Lean Beef of choice
1/2 cup Soy Sauce, low sodium preferred
1 tsp. Cumin, ground
2 Tbs. Olive oil
1 Tbs. Sweetener (like Splenda)
1 clove Garlic, crushed

1. Cut steak into 1/8" thick slices.
2. Combine remaining ingredients in bowl.
   
3. Place meat in crock pot, pour sauce over meat and stir. Cover and cook on low heat for 8 hours.

Round Steak Roll-ups
Level One

1 lb. Beef, boneless round steak
1/3 cup Zucchini, chopped
1/4 cup Bell Pepper, red, chopped
1/4 cup Bell pepper, green. chopped
1/4 cup Green Onions, chopped
2 Tbs. Parmesan Cheese, grated
1Tbs. Parsley
1 tsp. Garlic clove, minced
1/4 tsp. Salt
1/4 tsp. Pepper
2 Tbs. Oil
1 (14 0z. ) jar or can

Spaghetti Sauce (lowest carb you can find) Cut meat into eight pieces; pound to 1/4 in. thickness. Combine the vegetables, Parmesan cheese, and seasonings; place equally in the center of each piece. Roll meat up around filling; secure with toothpick. In large skillet, brown roll-ups in oil over medium-high heat. Transfer to a slow cooker; top with Spaghetti sauce. Cover; cook on low for 6 hours or until meat is tender.

Garden Vegetable Soup

2 pounds extra lean ground beef
2 Tbs. olive oil
4-6 cloves garlic, minced
2 onions, diced
1 bag baby carrots, diced
1 entire head celery, cleaned, strings removed, diced
4 cups green beans
1/2 green cabbage diced
2 cans crushed tomatoes
4 Tbs. Beef bouillon, soup mix
2 cans beef broth
Splenda, to taste (optional)

In large skillet, heat olive oil; add garlic and saute for a minute, add diced onions and saute for 2 minutes, then add ground beef and brown meat. Transfer to a large crock pot. Add celery, carrots, green beans, cabbage, crushed tomatoes, beef broth, and beef bouillon to crock pot. Cook for 6-8 hours or until vegetables are tender. If desired, add Splenda to finished soup for taste.

Stir-fry Beef Vegetable soup
Level One

1 pound beef – top sirloin or top flank steak
2 tsp. olive oil
3 – 14 oz cans low sodium beef broth
1 – 16 ounce pkg. frozen stir-fry veggies
3 green onions
¼ cup soy sauce
2 pkgs. Splenda
2 Tbs. Heinz ketchup – 1 carb
2 Tbs. sesame seeds (optional)

1. Slice beef into 1/8 inch strips
2. Heat dutch oven, add 1 tsp oil and tilt pan to oat the bottom of the pan, Brown ½ the beef, remove and add one more tsp. of oil and the remaining beef. Brown the beef. Remove beef from pan.
3. Add broth to dutch oven, bring to a boil. Add stir-fry veggies, coot 3-5 minutes, Add beef, soy sauce, Splenda, low carb ketchup, and sesame seeds. Cook long enough to heat through.

London Broil Marinade
Level One

1 small bottle Italian Salad Dressing (Kraft Light Done Right)
1/3 cup Mustard (yellow or Dijon, whichever you like)
1 Tbs. Garlic
1 tsp. Pepper
1 Tbs. Kosher salt
2 Tbs. A1 Low Carb Steak Sauce

Mix all marinade ingredients in a mixing bowl. Pour some of the marinade into a 9 x13' Pyrex dish. Then place the meat in the dish and then pour the rest of the marinade over the meat so it is totally coated and cover it with plastic wrap and put it in the fridge overnight.

On the next day start up your grill and then pull out your meat and remove it from the marinade and put it on a separate plate, removing most of the marinade off of it. Leave a small amount on for flavor. Set this aside until your grill is ready. Then place the meat on the hot side of the grill for about 3-4 minutes a side, then slide it over to the cooler side to finish cooking. You must not overcook this meat! If you like your meat or steak well done then choose another cut of meat. You want it to be rare to medium rare if possible. If it is too overcooked it will be especially tough, and you won't be happy.

This is not a matter of taste ....anything past medium doneness will be dry, tough and chewy!Now you must let the meat rest for about 10-15 minutes before slicing it or the juice (the real flavor) will run all over the cutting board! It needs to be sliced against the grain to be tender! The meat always comes out tasting great and very moist if you don't cook it too much.

Cabbage Rolls
Level One

I prepare this casserole in an 5 quart enammeled cast iron cooking pot and simmer the dish for an hour on the stovetop. It could just as easily be preparred in a ceramic dish and cooked in the oven or slow cooked in a crock pot.

12-14 large cabbage leaves
2 pound extra lean ground beef
1/2 pound ground sausage
1 egg, slightly beaten
1/2 cup onion, finely chopped
1/2 cup red bell pepper, finely chopped
1 green onion, finely chopped
1 zucchini, grated finely, squeezed out excess moisture
1 tsp salt & black pepper
1/2 tsp ground sage

Cabbage Roll Casserol

! Vidalia Onion, sliced and seperated into ringlets
6 ounce can tomato paste, mix with 1 cup of cabbage water
1 32 ounce jar sourcraut
1 Tbs. carraway seeds or 1 Tbs. Hungarian Paprika
(Carraway and Paprika are unique flavors you can use to alter the flavor from time to time.)

Drop cabbage leaves into boiling water, cover and cook for 3 minutes. Drain well. For filling combine ground beef, ground pork, onions, peppers, egg and spices. Mix well.
Place 1/8 of meat mixtures into the center of each cabbage leaf. Roll leaf around the filling and trim off the ends of the cabbage leaf to 1 to 1 1/4 inch beyond the meat, and push the cabbage leaf gently into the end of the cabbage roll to seal in the meat.

Begin to layer the cooking pot. First a layer of tomato sauce, then a layer of onion ringletts. Add a layer of cabbage rolls, then a layer of sourcraut. Sprinkle the sourcrout with either carraway seeds or paprika, and mix gently. Add the remainder of the tomato sauce to the cabbage. Then pour just enough cooking water from the pot to cover the cabbge. Set your stove top to the lowest setting and slow cook for an hour or so. Set the serving pot on the table and allow to rest for 5 minutes.

Crock Pot Beef
Level One

1 lbs. Lean Beef of choice, thinly sliced
1 Onion, chopped
1Tbs. Garlic, minced
1 bottle (@ 10 oz.) Low-Carb Steak Sauce (like A1 Carb Well)
Seasoning Salt (like B & K), to taste
Instructions  Just chop the onion, slice the beef how you want it, toss all the ingredients in a slow cooker (crock pot) and let it cook! 
Notes  I started with a package of thinly-sliced carne asada meat. The thinner the beef, the less the cooking time, so, if you need for this to cook all day unattended, do not slice the beef first.

Cheesy Beef Casserole
Level One

1 lb. Extra-Lean Ground Beef, browned
4 Eggs, beaten}
1/4 cup Mayonnaise, light
Salt and Pepper, to taste
1/2 cup fat free or low-fat, Cheddar Cheese, shredded
     (1/4 cup for bowl mixture, 1/4 cup for topping)
8 slices Bacon, cooked crisp, crumbled small
     (4 for bowl mixture, 4 for topping)

Brown ground beef and scatter in a 9x13 pan. In bowl, mix remaining ingredients (except for half the cheese and half the bacon) and add bowl mixture over the ground beef. Bake in oven on 350 for about 45 minutes or until egg is done.   Sprinkle remaining 4 crumbled broken strips and 1/4 cup of cheddar cheese . Bake another 5 minutes or until cheese is melted.

Chipotle Marinated Steak Salad
Level One

1-3 Tbs. Chipolte Seasoning, dried
2 Tbs. Extra Virgin Olive Oil
1 (1 1/4–pound) flank steak, about 1 inch thick
2 large romaine lettuce leaves, shredded (optional)
or use grilled onion and peppers
1 onion sliced (optional)
1 green pepper sliced (optional)
2 medium plum tomatoes, chopped
1 tablespoon reduced-fat sour cream
1/4 teaspoon salt

1. Combine Olive oil and Chipolte seasoning. Pour into a resalable bag. Sprinkle Chipolte Seasoning over beef steak, then place steak in a resalable plastic bag and let marinate at room temperature for 1 hour.
   
2. Heat the broiler and grill pan for 10 minutes. Place steak on grill pan and cook for 4 to 5 minutes per side for medium-rare, longer for medium. Remove from the grill, transfer to a cutting board, and let steak rest for 5 minutes. Cut into thin slices across the grain.
3. While steak is resting, place onion and green pepper on grill pan and cook.
   
4. To serve, spread lettuce on the plate, divide steak, peppers, onions mixture evenly on serving plates. Top with tomatoes, salsa and sour cream.

Pepper-Crusted Beef Tenderloin

1/2 cup pearl onions
2 tablespoons extra-virgin olive oil
2 tablespoons shallots, minced
1 pound beef tenderloin
1 tablespoon ground black pepper
1 teaspoon salt
1 tablespoon garlic, minced
1 tablespoon fresh rosemary, minced
1 teaspoon orange zest

Preheat the oven to 350°F. Bring water to a boil in a small saucepan. Immerse the onions in the boiling water for about 2 minutes, then shock with cold water. Cut off the root tip of each onion and squeeze it out of the skin. For convenience, you can also buy a package of frozen pearl onions already prepared.

Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the shallots and sauté for about 2 minutes or until tender. Rub the beef with olive oil. Combine the pepper, salt, garlic, rosemary, and orange zest, and pat the mixture on the beef. Increase the heat to high and sear the beef in the pan on all sides. Add the pearl onions and place the skillet directly in the oven. Roast until a thermometer reads 145°F for medium rare. Let stand at least 10 minutes before slicing.

Nutritional Information:
308 calories
16 g total fat (4 g sat)
96 mg cholesterol
7 g carbohydrate
36 g protein
0 g fiber
328 mg sodium