Exercise your mind and body

Posts tagged ‘Beef’

Easy Beef Kafta


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This is my no fuss & fast way to make kafta.

Kafta is a Lebanese dish that’s made with either lamb or beef and formed into a long meat roll and placed on a bamboo skewer.  It’s time consuming like any good dish is but I came up with a quick and easy way to prep this without any skewers.

Ingredients:
1/4 teaspoon cayenne pepper
1/4 teaspoon ground allspice
1/2 cup finely chopped fresh parsley
1 medium onion, grated
1 1/2 pounds lean ground beef
1 teaspoon salt, or to taste
1/4 teaspoon black pepper

Preparations:

In a large bowl, mix together the ground beef, onion, parsley, cayenne, allspice, salt and pepper until evenly blended.  Line a cookie sheet with plastic wrap, place meat on cookie sheet, evenly press down the meat.  Then, with a spatula, score meat into 2′ square portions. (I don’t use I knife since it’ll cut the plastic wrap.)  Place in fridge for 2-3 hours so meat can firm up.  At this time you can prep your salad and other veggies that you’d like to have for dinner.

Grill for 10 to 15 minutes, turning occasionally, until meat is no longer pink.

Serve with hummus and salad.

imagePlace meat on cookie sheet, evenly press down the meat.  Then, with a spatula, score meat into 2′ square portions. (I don’t use I knife since it’ll cut the plastic wrap.)  Place in fridge for 2-3 hours so meat can firm up.imageGrill for 10 to 15 minutes, turning occasionally, until meat is no longer pink.

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Full Day Of Eating 10


Breakfast PB Banana 2015-15-7

Breakfast: I only had one slice because it was so filling plus I had a cup of coffee.  This Dempsters Thin is just 45 calories per slice, they’re very thin, that’s why I had made two slices, thinking it wasn’t going to be enough.  But I was wrong, my eyes were hungry.  I also use all natural, no sugar added Peanut Butter. YUMMY!!! 

Shake & Tea 2015-15-7--15

I had a great workout today Back & Biceps and I made myself a protein shake plus I made a pitcher of unsweetened tea.  It’s 64 oz and that’s my goal for today.  If anyone is interested in this ice tea maker here’s a link.

https://www.chapters.indigo.ca/en-ca/house-and-home/iced-tea-maker-raspberry/885395200613-item.html?ref=item_page%3avariation

Chickpeas 2015-15-7Note to self:
30 grams of light feta is 6 grams of protein and 60 calories
1 cup of chickpeas is 11 grams of protein and s 215 calories

I could have 60 grams of feta and have 12 grams of protein and consume 120 calories.  I think that’s a better food choice.

Dinner 2015-15-7For dinner I made steak and cheese subs for the family but my was without the 9′ bun but I had all the toppings and roasted cauliflower on the side.  

Toppings were sauteed onions, mushrooms and peppers, mozzarella cheese, tomato, shredded lettuce & pickles.

My 2 Week Menu Plan April 27-May 10, 2015


Hello Everyone,

I’ve decided to create a two week dinner plan.  It’s not written in stone but it’s nice to know that I can choose a meal just at a glance.  Here are 14 dinners for Monday April 27 ~ Sunday May 3, 2015

 

Week#1

Meal 1
Stuffed Peppers with ground beef, Italian sausages, & spinach

Green salad with vinaigrette

Meal 2
Chicken cutlets with citrus honey sauce
Rice
Peas & onions
Green salad with vinaigrette

Meal 3
Beef broth soup

Vietnamese rolls (shredded chicken breasts & shredded cabbage)
Veggie Stir-Fry (bell peppers, onions)
Rice
Eggrolls, Plum sauce, Sweet chili sauce

Meal 4
Grilled Greek Chicken Breasts

Greek salad (tomato, cucumber, onions, feta cheese)
Ranch coleslaw
Parsley salad

Meal 5
Beef taco casserole or Qenchiladas or Quesadillais
Mexican rice

Meal 6
Slowcooker Baby Back Ribs with dry rub

Ranch coleslaw
Corn

Meal 7
Slow Cooker Beef & Barley

Zoodles
Veggies
Green salad with vinaigrette

Week#2

Meal 1
Baked Italian sausages

Zoodles (zucchini noodles)
Pasta with meat sauce

Meal 2
Slow cooker Beef Stroganoff
(roast beef, mushroom, onions, sour cream, white wine)
Zoodles (for me)
Noodles (for family)
Salad

Meal 3
Oven roasted rosemary chicken

Roasted cauliflower
Roasted potatoes
Green beans with sliced almonds
Green salad with vinaigrette

Meal 4
Homemade Lean Beef burgers (grilled)

Baked french fries 
Parsnip fries
Ranch coleslaw
Mashed cauliflower
Green salad with vinaigrette

Meal 5
Fish Tacos with Avocado
Mango Salsa
Rice
Green salad with vinaigrette

Meal 6
Yogurt marinated Chicken

Ranch coleslaw
Roasted brussel sprouts
Green salad with vinaigrette
Baked potato (Toppings: Butter, Sour Cream, Green onions)

Meal 7
Shepards pie

Green salad with vinaigrette

Snacks:
1 cup Cantaloupe, Waterlemon (twice a day)
Celery stuffed with cream cheese or all natural peanut butter
Zucchini chips & Babaganoush dip
Greek yogurt with berries
Pepperoni chips with hummus dip
Protein Bar

Slow Cooker Beef Braciole and Marinara Sauce


 Slow Cooker Beef Braciole and Marinara Sauce

wpid-wp-1413980847823.jpegEye of round beef steak cutlets

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Pound the beef slices until they’re about ¼ inch thick.

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Sprinkle with salt and pepper, then spread 2 tablespoons
of the filling in the centre.

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Fold one of the ends in, then roll up the slices of beef, pressing firmly so that’s it’s good and tight.

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Secure either with  toothpicks or wrap the rolls “gift package” style with some thread.

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I made these the night before so I had them ready for the morning.
Cover with plastic wrap & refrigerate.

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In a large skillet, heat the 2 teaspoons of oil over medium heat and add the beef rolls, seam side down to seal the rolls. 

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Generously brown the beef on all sides.

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Transfer the rolls into a slow cooker and the marinara sauce.
Cover and cook on low for 5 ½ – 6 hours.

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I had this with spaghetti squash for myself and pasta for my family and a big green salad.

 

INGREDIENTS:

  • 2 teaspoons olive oil
  • 2 green onions, diced
  • 3 garlic cloves, minced
  • ¼ cup parsley, chopped
  • ¼ cup ground flax or seasoned breadcrumbs
  • ¼ cup Parmesan cheese, freshly grated
  • 8 cutlets lean,  eye of round beef steak
  • Salt & pepper to taste
  • 1 tablespoon olive oil
  • 2 jars of your favorite marinara sauce
  • You will also need either kitchen twine or toothpicks to seal the steak once the filling is rolled inside

DIRECTIONS:

For the Filling:
Combine all ingredients in a small bowl.

Pound the beef slices until they’re about ¼ inch thick.
Sprinkle with salt and pepper, then spread 2 tablespoons of the filling in 
the centre.
Fold one of the ends in, then roll up the slices of beef, pressing firmly so that’s it’s good and tight.
Secure either with  toothpicks or wrap the rolls “gift package” style with some thread.
(Remember to remove them before serving!)

In a large skillet, heat the 2 teaspoons of oil over medium heat and add the beef rolls, seam side down to seal the rolls. Generously brown the beef on all sides. Transfer the rolls into a slow cooker.

Add ¼ cup of water to your skillet to deglaze the pan. Scrape up all the browned bits in the skillet (the water will turn brown) and pour it into the slow cooker over the steak. Add the marinara sauce and stir together.
Spoon the sauce over the top of the steak and place the lid on the slow cooker.
Cook on low for 5 ½ – 6 hours.

Add salt and pepper to taste.

To serve traditional-style, boil some pasta and serve with the sauce either as a first course, followed by
the beef rolls and a leafy green salad.

I made spaghetti squash for myself and pasta for my family.

Blackened Beef Brisket Recipe


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Blackened Beef Brisket Recipe

Ingredients

Serves 12

For dry rub

  • 4 tablespoons paprika
  • 3 tablespoons ground black pepper
  • 3 tablespoons coarse salt
  • 4 tablespoons chili powder
  • 8 pound untrimmed whole beef brisket

For mop

  • 12 ounces beer (low carb~ I used Michelob Ultra)
  • 1/2 cup cider vinegar
  • 1/2 cup water
  • 1/4 cup vegetable oil
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons minced jalapeño chilies
  • 1 tablespoon chili powder

Preparation

Make dry rub:
Mix the dry ingredients in small bowl to blend.  Save 1 tablespoon of dry rub to another small bowl and reserve for mop.  Spread remaining dry rub all over brisket. Cover with plastic; chill overnight.

Make mop:
Mix beer, vinegar, water, Worcestershire sauce, jalapeno, plus reserved dry rub in heavy medium saucepan.  Stir over low heat 5 minutes.
Pour 1/2 cup mop into bowl; cover and chill for use in sauce.
Cover and chill remaining mop.

Bring grill to 200°F. to 225°F., using indirect heat.
Place brisket, fat side up, on rack.  Cover; cook until tender when pierced with fork and meat thermometer inserted into center registers 185°F., about 3 hours.  Every 20 mins, brush brisket with chilled mop.
When cooked, transfer brisket to platter; let stand 15 minutes.
Combine chili powder in heavy small saucepan, bring to boil.

Thinly slice brisket across grain.
Serve, passing sauce separately.

Steak & Cheese Stuffed Peppers


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Serves:
Ingredients
2 pounds Thinly Sliced Ribeye Beef 
8 Large Slices of Swiss Cheese, cut in half
4 Large Green Bell Peppers
1 Medium Onion, sliced
2 cups Mushrooms, sliced
2 Tablespoons oil
1 Garlic clove, minced
Salt and Pepper, to taste
**(I find the thinly sliced ribeye beef at my local Asian grocery store, I think it’s used for fondue or soups)
Preparations
Preheat oven to 350°

Slice peppers in half lengthwise, remove ribs and seeds.  Place on a parchment lined cookie sheet and roast them for 20 minutes.  Remove and set aside.

In the meantime, in a large saute pan, add oil, saute beef, garlic, and salt and pepper.  When the beef is fully cooked remove from pan and set aside.
In the pan, add mushrooms, onions, salt and pepper .  Sauté onions and mushroom until the liquid has evaporated.
  
Add the beef back to the pan with the onions and mushroom mixture, until well combine.
 
When peppers have cooled place a slice of cheese inside the pepper halves.  Fill each pepper with meat, onion, mushroom mixture.
Top each pepper with another slice of swiss cheese.
 
Bake for 15-20 minutes until the cheese on top is golden brown. 
 
 Serve with coleslaw or caesar salad and enjoy.

My Weekly Low Carb Menu~Sept 8, 2013


Here’s my weekly menu, I broke it up in categories, Main Course, Sides and Snacks.  That way I can pick an item from each category to make a meal for that day.

Monday Sept 9 to Sunday Sept 15, 2013 

Weekly Menu

 Main Course:

  1. Baked meatballs & (Pasta for my kids)
  2. Beef Ribs
  3. Chicken Marsala
  4. Thai Beef and Coleslaw Vegetable Stir Fry
  5. Grilled Chicken Souvlaki & Garlic Shrimp Kabobs
  6. Sirloin Hamburgers
  7. Steak 

Sides: 
Avocado salad
Broccoli slaw
Roasted broccoli or cauliflower
Mashed Fauxtatoes (cauliflower)
Green beans with almond slivers
Green salad with vinaigrette
Parsley salad
Rapini
Greek salad (tomato, cucumber, onion, green pepper, oregano & olive oil)

Snacks:
Celery stuffed with cream cheese or all natural peanut butter
Sugar free biscotti
Zucchini chips
Sugar Free Jello
Atkins Protein Bar

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