When watching their waistlines, many stay away from beef, even though there are many reasons to include this healthy source of protein in your diet. There are over two dozen cuts of lean beef available, providing iron, zinc, B-vitamins, and heart-healthy fats.
If you are exercising in conjunction with a diet, this rich-protein source will also benefit the recovery process, reducing fat while increasing lean muscle mass. Did I mention it’s versatile? With so many possibilities, you’ll never be bored with beef.
Pan-fried Steak with Onions
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Calories: 295 kcal
Ingredients
- 125 grams lean steak fat trimmed and brought to room temperature
- 1 small onion
- 1 small tomato halved
- 1 cup spinach
- 1 tsp rosemary
- 1 tsp olive oil
- Salt and pepper to taste
Instructions
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In a large pan, heat oil and then add onions. If they begin to stick, add one tsp of water. Add finely chopped rosemary.
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Once they become browned, place the tomato halves cut-side down, moving the onion and tomato to the side.
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Once the tomatoes begin to brown, add the steak, cooking anywhere from 4 to 9 minutes — turning halfway through cooking time. If you like your steak medium rare, 3-4 minutes is ideal, whereas 8-9 minutes will yield a well done steak.
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Take out the steak and allow to rest for 1-2 minutes, before adding spinach to the pan so that it wilts. Plate and season to taste.
Beef Stir Fry
Prep Time
3 mins
Cook Time
5 mins
Total Time
8 mins
Calories: 240 kcal
Ingredients
- 60 grams lean steak
- 100 grams broccoli
- 100 grams zucchini
- 80 grams Bok choy
- 1 clove of garlic minced
- 1 small chili seeds removed and finely chopped
- 1 thumb-sized piece of ginger peeled and finely chopped
- 1 tsp sesame oil
- 1 tsp low sodium soy sauce
- Salt and pepper to taste
Instructions
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Prepare all of the vegetables, chopping into bite-sized pieces, before slicing the beef into thin slices.
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In a bowl, mix the chili, soy sauce, garlic, and ginger. Slice the green onion, adding it to the mix, as well as the beef.
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In a wok, heat sesame oil before adding broccoli, zucchini, and Bok choy. Cook for 1-2 minutes.
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Add the beef (reserving the soy sauce mixture), cooking for an additional 2 minutes.
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Once the vegetables are cooked, add the soy sauce mixture, pouring it over all of the ingredients. Turn off the heat and stir for 30 seconds, allowing the flavors to marry.
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Serve on its own, or with 50 grams of brown rice (an additional 56 calories).
Full-flavored Meatloaf
Prep Time
25 mins
Cook Time
50 mins
Total Time
1 hr 15 mins
Servings: 6 Servings
Calories: 225 kcal
Ingredients
- 1 onion
- 1.5 lbs of extra lean ground beef
- 1 cup zucchini shredded
- ¾ cup green pepper diced
- 1 egg
- 5 tsp Worcestershire sauce
- 3 tsp grainy mustard
- 2 tbsp ketchup
- ½ cup breadcrumb
- 1 tsp smoked paprika
- ½ tsp salt
- ½ tsp pepper
Instructions
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Preheat oven to 375 degrees F.
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Whisk egg, mustard, Worcestershire sauce, salt, paprika, and pepper in a bowl, adding all vegetables and breadcrumbs. Combine and then add beef, kneading the mixture into a greased loaf shape pan. Spread ketchup on top.
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Bake until the center reaches 165 degrees F (approximately 40 minutes). Rest for 8-9 minutes, pop out of pan, and slice.
Beef Fajita
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Calories: 255 kcal
Ingredients
- 60 grams beef cut into strips
- 1 corn tortilla
- ¼ red pepper sliced thin
- ¼ green pepper sliced thin
- ¼ red onion sliced thin
- 1 tbsp chopped cilantro
- 1 tsp plain yogurt
- ¼ tsp chili powder
- ½ tsp olive oil
Instructions
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Heat oil in a pan, before adding onion and peppers. After 2 minutes, add beef and cook for an additional 3 minutes.
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While cooking, mix the chili powder into the yogurt and spread onto tortilla.
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Place all cooked ingredients and cilantro on the tortilla and enjoy.
Seared Steak with Tomato Relish
Prep Time
4 mins
Cook Time
6 mins
Total Time
10 mins
Calories: 285 kcal
Ingredients
- 3- ounce skirt steak
- 1 cup chopped green tomatoes
- ¼ cup red onion
- ¼ cup green pepper
- 1 tbsp fresh basil finely chopped
- 2 tsp olive oil
- ¼ tsp salt
- ¼ tsp pepper
Instructions
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Drizzle steak with olive oil and season with salt and pepper. Reserve a pinch of salt for the tomato relish.
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Heat a pan on medium heat and sear steak for 2 minutes each side.
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Remove from heat and allow to rest for 3-4 minutes.
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In the meantime, combine remaining ingredients and serve on top of seared steak.
Soul-warming Beef Stew
Prep Time
20 mins
Cook Time
1 hr 40 mins
Total Time
2 hrs
Servings: 6 Servings
Calories: 290 kcal
Ingredients
- 1 pound boneless chuck roast (cut into
- 2 onions
- 1 tbsp flour
- ½ pound sweet potato
- 3 carrots chopped
- 3 clove garlic minced
- 2 cups low sodium beef stock
- 2 cups water
- 1 tbsp olive oil
- ½ tbsp paprika
- ½ tbsp cumin
- Salt and pepper to taste
Instructions
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Heat oil in a large Dutch oven on medium high, cooking beef in three batches (transferring browned beef to a plate in between batches). Each batch should take approximately 6-7 minutes. All of the cooked beef should now be on a plate.
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Reduce heat to medium and cook onions for 5 minutes. Add garlic, flour, cumin, and paprika. Cook for another minute before adding stock, water, and beef.
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Simmer for 1 hour before adding carrots and potatoes. Add more water if needed. Partially cover and cook for an additional 45 minutes. Season and garnish with cilantro or a touch of sour cream if you wish.
Thai Beef
Prep Time
10 mins
Cook Time
55 mins
Total Time
1 hr 5 mins
Servings: 6 Servings
Calories: 185 kcal
Ingredients
- 1.5 pounds flank steak
- 1 clove garlic
- ¼ cup honey
- ¼ cup soy sauce
- 1 tbsp lime juice
- 1 tbsp coriander seeds
- 1 tsp ginger
Instructions
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Place steak in the freezer for 20 minutes.
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In the meantime, whisk honey, soy sauce, lime juice, ginger, and garlic.
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Remove steak from the freezer, slicing against the grain. Place in the bowl of marinade for at least 30 minutes or overnight.
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In a single layer, broil steak for 1-2 minutes for medium rare. Serve with ¼ cup rice and broccoli (additional 90 calories).
Quick and Easy Meatballs
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings: 4 Servings
Calories: 197 kcal
Ingredients
- 12 ounces lean ground beef
- 1 tbsp olive oil
- 1 large egg
- ½ cup cilantro
- 2 tsp minced garlic
- ¼ diced onion
- 1 tsp paprika
- 1 tsp cumin
Instructions
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In a pan, heat ½ tbsp oil — cook onion and garlic, adding in spices.
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Once cooked, add all ingredients to a bowl and divide into 12 balls.
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Heat remaining oil in a pan, cooking meatballs for 6 minutes, then turning and cooking for an additional 4 minutes. Serve hot.
Beefy Mango Skewers
Prep Time
20 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 10 Servings
Calories: 190 kcal
Ingredients
- 1 pound flank steak sliced
- ¼ cup mango preserves
- 2 tbsp mustard
- ½ cup apple juice
- 1 tbsp honey
- 1 garlic clove minced
- 1 tsp cayenne pepper
- 1 tsp salt
- 1 tsp pepper
- 1 tbsp olive oil
- 10 wooden skewer soaked in water
Instructions
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Combine ½ tsp honey, mustard, and mango preserves — this will be your sauce.
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In a separate bowl, combine apple juice, ½ tsp honey, garlic, salt, pepper, and cayenne. Add steak and marinate for 10 minutes.
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Oil grill pan, thread steak onto skewers and cook for 1 minute each side. Serve with dipping sauce.
Beef Lettuce Wraps
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings: 8 Servings
Calories: 195 kcal
Ingredients
- 1 pound lean ground beef
- 1 onion diced
- 2 cloves garlic minced
- 2 tbsp olive oil
- 1 tsp chili powder
- 1 tsp paprika
- 1 tsp cumin
- ½ cup vegetable stock
- ½ cup diced tomato
- ½ cup cheese
- Large leafy lettuce
Instructions
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Heat oil in a skillet, sauteing onions and garlic for 5 minutes. Add ground beef, cooking for 5-7 minutes on medium-high. Stir in spices and stock, simmering for an additional 5 minutes.
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Remove from heat, spoon beef mixture into lettuce leaves, top with salsa and a sprinkle of cheese.
