Low Fat Tips: Quick Fajitas and Savory Beef Stew

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

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: