• cocoa-spiced beef

tenderloin with pineapple

salsa
• greek-style flank steak
with tangy yogurt sauce
• stir-fried orange beef
• mediterranean kabobs

beef
• beef steak with carrots
and mint
• broiled sirloin with spicy
mustard and apple chutney
• beef steak with light
tomato mushroom sauce
• japanese-style beef and
noodle soup
• quick beef casserole

deliciously healthy dinners 3

4 deliciously healthy dinners
cocoa-spiced beef tenderloin with Prep time:
Cook time:
20 minutes
20 minutes

pineapple salsa
Latin American flavors come alive in this festive beef dish with fruity salsa
½ Tbsp vegetable oil 1 Preheat oven to 375 ºF.

main dishes
1 beef tenderloin roast (16 oz) 2 For the salsa, combine all ingredients and toss well.
Let sit for 10–15 minutes to marinate while preparing
For salsa: the seasoning and cooking the meat.
½C canned diced pineapple, in fruit
juice, chopped into small pieces 3 For the beef tenderloin seasoning, combine all

beef
ingredients. Lightly oil the tenderloin and spread an
¼C red onion, minced
even layer of the dry seasoning over the entire roast.
2 tsp fresh cilantro, rinsed, dried,
and chopped (or substitute 4 Place the seasoned roast on a roasting or broiling pan
¼ tsp dried coriander) and roast for 10–15 minutes (to a minimum internal
1 Tbsp lemon juice temperature of 145 ºF). Let cool for 5 minutes
before carving into 16 slices (1 ounce each).
For seasoning: 5 Serve four slices of the tenderloin with ¼ cup salsa
1 tsp ground black pepper on the side.
1 tsp ground coriander
1 Tbsp ground cinnamon
¼ tsp ground allspice
1 Tbsp cocoa powder (unsweetened)
2 tsp chili powder
¼ tsp salt

Tip: Delicious with a side of rice and Grilled Romaine Lettuce With Caesar Dressing (on page 105).

yield: each serving provides:

4 servings calories 215 total fiber 2g
total fat 9g protein 25 g
serving size: saturated fat 3g carbohydrates 9g
4 oz tenderloin roast, ¼ C salsa cholesterol 67 mg potassium 451 mg
sodium 226 mg

deliciously healthy dinners 5

greek-style flank steak with Prep time:
Cook time:
25 minutes
25 minutes

tangy yogurt sauce

lemon, garlic, and oregano bring out the flavors of this bold and flavorful Mediterranean dish
1 beef flank steak (12 oz) 1 For the marinade, combine lemon juice, olive oil,
oregano, and garlic in a large bowl.
For marinade:
2 Lay steak in a flat container with sides and pour
¼C lemon juice marinade over the steak. Let the steak marinate for at
1 Tbsp olive oil least 20 minutes or up to 24 hours, turning several times.
2 tsp fresh oregano, rinsed, dried, 3 Combine all the ingredients for the yogurt sauce.
and chopped (or ½ tsp dried)
Set yogurt sauce aside for at least 15 minutes to
1 Tbsp garlic, minced (about 2–3 cloves) blend flavors. (Sauce can be prepared up to 1 hour
in advance and refrigerated.)
For yogurt sauce:
1C cucumber, peeled, seeded,
4 Preheat oven broiler on high temperature, with the
and chopped rack 3 inches from heat source.
1C nonfat plain yogurt 5 Broil steak for about 10 minutes on each side (to a
2 Tbsp lemon juice minimum internal temperature of 145 ºF). Let cool
1 Tbsp fresh dill, rinsed, dried, and
for 5 minutes before carving.
chopped (or 1 tsp dried) 6 Slice thinly across the grain into 12 slices
1 Tbsp garlic, minced (about 2–3 cloves) (1 ounce each).*
½ tsp salt 7 Serve three slices of the steak with ½ cup yogurt
sauce on the side.
Tip: Try serving in a sandwich with pita bread, lettuce, and tomato.
* For description of how to cut meat across the grain, see FAQs in appendix C (on page 135).

yield: each serving provides:

4 servings calories 181 total fiber less than 1 g
total fat 7g protein 21 g
serving size: saturated fat 2g carbohydrates 9g
3 oz steak, ½ C yogurt sauce cholesterol 36 mg potassium 329 mg
sodium 364 mg

6 deliciously healthy dinners

stir-fried orange beef Prep time:
Cook time:
10 minutes
20 minutes
tangy orange-flavored beef with crisp vegetables
1 bag (12 oz) frozen vegetable stir-fry 1 Thaw frozen vegetables in the microwave (or
1 Tbsp peanut or vegetable oil place entire bag in a bowl of hot water for about
1 Tbsp onion, minced 10 minutes). Set aside until step 7.
(or ½ Tbsp dried) 2 Heat oil in a large wok or sauté pan.

main dishes
1 Tbsp garlic, minced (about 2–3 cloves) 3 Add onion, garlic, and ginger and stir fry until tender
1 Tbsp ginger, minced but not brown, about 30 seconds to 1 minute.
1 egg white, lightly beaten
4 Put egg white in one bowl and cornstarch in another.
(or substitute liquid egg white)

beef
Dip steak strips into egg white and then coat with
2 Tbsp cornstarch cornstarch.
12 oz beef flank steak, sliced into
thin strips
5 Add steak strips to pan and continue to stir fry until
steak strips are lightly browned, about 5–8 minutes.
3 Tbsp Hoisin sauce
1 Tbsp lite soy sauce 6 Add Hoisin sauce, soy sauce, orange juice, and
sherry (optional), and bring to a boil over high heat.
½C orange juice
Immediately lower temperature to a gentle simmer.
1 Tbsp dry sherry (optional)
7 Add the thawed vegetables and mix gently.
Simmer until vegetables are heated through, about
3–4 minutes.
8 Divide mixture into four equal portions (about 2 cups
each) and serve.

Tip: Delicious over rice or Asian-style noodles (soba or udon).

yield: each serving provides:

4 servings calories 261 total fiber 3g
total fat 9g protein 23 g
serving size: saturated fat 2g carbohydrates 23 g
2 C meat and vegetables cholesterol 28 mg potassium 648 mg
sodium 418 mg

deliciously healthy dinners 7

mediterranean kabobs
broiled beef and chicken cubes flavored with lemon and parsley
Prep time:
Cook time:
15 minutes
10 minutes

For marinade: 1 Preheat grill pan or oven broiler (with the rack
2 Tbsp olive oil 3 inches from heat source) on high temperature.
1 Tbsp garlic, minced (about 2–3 cloves) 2 Combine ingredients for marinade, and divide
2 Tbsp lemon juice between two bowls (one bowl to marinate the raw

main dishes
1 Tbsp fresh parsley, rinsed, dried, and meat and one bowl for cooking and serving).
chopped (or 1 tsp dried) 3 Mix the beef, chicken, onion, tomatoes, and red
½ tsp salt pepper cubes in one bowl of the marinade and let
sit. After 5 minutes, discard remaining marinade.

beef
For kabobs:
4 Place one piece of beef, chicken, tomato, onion,
6 oz top sirloin or other beef steak and red pepper on each of the 12 skewers.
cubes (12 cubes)
6 oz boneless, skinless chicken breast, 5 Grill or broil on each of the four sides for
cut into ¾-inch cubes (12 cubes) 2–3 minutes or until completely cooked (to a
minimum internal temperature of 145 °F for beef
1 large white onion, cut into
¾-inch squares (12 pieces)
and 165 °F for chicken). Spoon most of the second
half of the marinade over the kebabs while cooking.
12 cherry tomatoes, rinsed
1 (4 oz) red bell pepper, rinsed
6 Serve three skewers per serving. Drizzle the
and cut into ¾-inch squares remaining marinade on top of each kebab before
(12 squares) serving (use only the marinade that did not touch
the raw meat or chicken).
12 wooden or metal skewers, each
6 inches long (if wood, soak
them in warm water for 5–10
minutes to prevent burning)

Tip: Delicious served over orzo pasta or rice with a side of Asparagus With Lemon Sauce (on page 103).

yield: each serving provides:

4 servings calories 202 total fiber 2g
serving size: total fat 11 g protein 18 g
3 skewers saturated fat 2g carbohydrates 9g
cholesterol 40 mg potassium 431 mg
sodium 333 mg

deliciously healthy dinners 9

beef steak with Prep time:
Cook time:
15 minutes
15 minutes

carrots and mint

a winning combination—a cool, crisp salad with a hot, juicy steak
For steak: 1 For the steaks, preheat grill pan or oven broiler (with
4 beef top sirloin steaks, lean the rack 3 inches from heat source) on high
(3 oz each) temperature.
¼ tsp salt 2 For the salad, combine all the ingredients in a
¼ tsp ground black pepper bowl, and mix gently. Marinate salad for at least
½ Tbsp olive oil 5–10 minutes to blend flavors before serving.
(Salad can be made up to 3 hours in advance and
For salad: refrigerated.)
1C carrots, rinsed and grated 3 Season the steaks with salt and pepper, and lightly
1C cucumber, rinsed, peeled, and coat with oil.
sliced 4 Grill or broil 2–3 minutes on each side, or to your
1 Tbsp olive oil desired doneness (to a minimum internal
2 Tbsp fresh mint, rinsed, dried, and temperature of 145 ºF).
shredded (or ½ Tbsp dried)
5 Remove from the heat and let cool for 5 minutes.
¼ tsp salt
¼ tsp ground black pepper
6 Serve one 3-ounce steak with ½ cup salad on the
side.
½C orange juice

Tip: Try serving with Couscous With Carrots, Walnuts, and Raisins (on page 117).

yield: each serving provides:

4 servings calories 191 total fiber 1g
serving size total fat 9g protein 19 g
3 oz steak, ½ C salad saturated fat 2g carbohydrates 9g
cholesterol 35 mg potassium 451 mg
sodium 359 mg

10 deliciously healthy dinners