HOME      KATE'S GLOBAL KITCHEN       SEARCH      COOKBOOK PROFILES    I LOVE DESSERTS      GLOBAL DESTINATIONS     SHOPPING     CONTACT


Foodday

 

Low Fat Tips

Recipes: Quick Fajitas and Savory Beef Stew

 
Tips For Trimming Fat
  • Select lean cuts of beef. Look for those with loin or round in the name.
  • Trim fat before cutting beef into strips or pieces for stir-fry, kabobs or stew. For other cooking methods, cook beef first, then trim any external or inside fat before eating.
  • Use low-fat cooking methods: broiling or roasting on a rack; pan-broiling; grilling; or "under cover" cookery.
  • Use vegetable cooking spray in place of fat for browning meat.
  • Cook meats in a heavy non-stick skillet without added fat.
  • Stir-fry vegetables in water or broth instead of oil. It not only eliminates fat but the vegetables retain their color better and they're fresher tasting.
  • Reduce oil called for in marinades to no more than 1 teaspoon per 1/2 cup marinade, or eliminate the oil altogether.
  • Substitute low-fat, low-calorie versions of ingredients. For example, substitute nonfat dairy sour cream or dairy sour half-and-half for sour cream.
  • Cook with fresh ingredients that add flavor but not contribute extra fat such as lemon juice, hot and sweet peppers, onion, garlic, tomatoes and ginger.
  • Chill soups and stews after cooking in order to remove fat from the surface after it solidifies.
 

Quick Fajitas with Pico De Gallo

Total preparation and cook time: 45 minutes

Ingredients

  • 1 pound boneless beef top sirloin steak, cut 3/4 inch thick
  • 8 flour tortillas (each about 8 inches), warmed
  • 2 tablespoons fresh lime juice
  • 2 teaspoons vegetable oil
  • 2 cloves garlic, crushed

Preparation

Combine marinade ingredients. Place beef steak in plastic bag; add marinade, turning to coat. Close bag securely and marinate in refrigerator 20 to 30 minutes, turning once.

Meanwhile prepare Pico de Gallo.

Remove steak from marinade; discard marinade. Place steak on grid over medium coals. Grill approx. 12 to 16 minutes for medium-rare to medium doneness, turning once. (Or broil, 2 to 3 inches from heat, approx. 12 to 15 minutes.)

Trim fat from steak. Carve steak crosswise into slices; serve in tortillas with Pico de Gallo.

Pico de Gallo

Ingredients

  • 1/2 cup diced zucchini
  • 1/2 cup seeded, chopped tomato
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup prepared picante sauce or salsa
  • 1 tablespoon fresh lime juice

Preparation

In medium bowl, combine all ingredients; mix well.

Makes 4 servings (serving size: 2 filled tortillas and 1/4 cup Pico de Gallo).

Nutritional information per serving:

  • 433 calories
  • 32 g protein
  • 13 g fat (4 g saturated fatty acids)
  • 116 calories from total fat (55 calories from fat in beef)
  • 76 mg cholesterol
  • 5.2 mg iron
  • 507 mg sodium
 

Savory Beef Stew with Roasted Vegetables

Beef Stew

Total preparation and cooking time: 2-1/2 hours

Ingredients

  • 1-3/4 pounds boneless beef bottom round
  • 1 tablespoon olive oil
  • 3 cloves garlic, crushed
  • 1 can (13-3/4 to 14-1/2 ounces) ready-to-serve beef broth
  • 2 teaspoons dried thyme leaves
  • 12 medium mushrooms
  • 6 plum tomatoes, each cut lengthwise into quarters, seeded
  • 3 small onions, each cut lengthwise into quarters
  • 1-1/2 tablespoons olive oil
  • 1-1/2 tablespoons plus 2 teaspoons balsamic vinegar (divided)
  • 1 tablespoon cornstarch, dissolved in 2 tablespoons water
  • 3 cups cooked couscous

Preparation

Trim fat from beef. Cut beef into 1-inch pieces. In Dutch oven, heat 1 tablespoon oil over medium heat until hot. Add beef and garlic (1/2 at a time) and brown evenly, stirring occasionally. Pour off drippings. Season with 3/4 teaspoon pepper. Stir in broth and dried thyme. Bring to a boil; reduce heat to low. Cover tightly and simmer 1-1/2 to 2 hours or until beef is tender.

Meanwhile heat oven to 425 degrees. Lightly spray 15 x 10-inch jelly roll pan with vegetable cooking spray. Place vegetables in pan. Combine 1-1/2 tablespoons oil and 1-1/2 tablespoons vinegar; drizzle over vegetables, tossing to coat. Roast in 425 degrees oven 20 to 25 minutes or until tender.

Bring beef stew to a boil over medium-high heat. Add cornstarch mixture; cook and stir 2 minutes or until sauce is slightly thickened and bubbly. Stir in roasted vegetables and remaining 2 teaspoons vinegar. Serve with couscous.

Makes 6 servings (serving size: 1/6 of recipe)

Nutritional information per serving:

  • 374 calories
  • 33 g protein
  • 13 g fat (3 g saturated fatty acids)
  • 120 calories from total fat (63 calories from fat in beef)
  • 82 mg cholesterol
  • 4.9 mg iron
  • 268 mg sodium
 

This page originally published as a FoodDay article in 1997.

Copyright © 2007, Forkmedia LLC. All rights reserved.

 
Kitchen Gypsy

Arrow to Top Arrow to Top

This page modified February 2007


The Global Gourmet
The Global Gourmet®
Main Page

 

Chinese New Year
Celebrate Chinese &
Lunar New Year

   Clip to Evernote

Bookmark and Share

 

Twitter: @KateHeyhoe

 
Search this site:

Advanced Search
Recent Searches


Departments

Kate's Global Kitchen
Kate's Books
Cookbook Profiles
Global Destinations
Holiday & Party Recipes
I Love Desserts
On Wine
Shopping

Caffeine and You Caffeine and You
cooking kids Cooking with Kids
new green basics New Green Basics

Archives
Conversions, Charts
   & Substitutions
Search

About the
Global Gourmet®
   Contact Info
   Advertising
   Feedback
   Privacy Statement

Recent Cookbooks

Cooking Italian
175 Home Recipes
4-Hour Chef
Bakery Cookbook
Barefoot Contessa
Bouchon Bakery
Burma: Rivers of Flavor
Cake Mix Doctor
Comfort Food
Craft of Coffee
Crazy Sexy Kitchen
Daily Cookie
Fifty Shades Chicken
French Slow Cooker
Frontera - Rick Bayless
Gluten-Free Quick & Easy
Jerusalem: A Cookbook
Kitchen Science
Lidia's Favorite Recipes
Make-Ahead and Freeze
Modern Milkshakes
Modernist Cuisine
Mystic Cookbook
Paleo Slow Cooking
Picky Palate
Pop Bakery
Practical Paleo
Quick Family Cookbook
Saltie
Sensational Cookies
Smitten Kitchen
Southern Living Recipes
Sweet Life in Paris
Trader Joe's Vegetarian
True Food
Whole Larder

More Cookbooks

 

Kitchen & Home
Markdowns

 
.

Copyright © 1994-2013,
Forkmedia LLC

 

 


cat toys Catnip Toys
 

Kitchen & Home
Markdowns

 
.