How to make barbecue beef biscuit sliders
Barbecue beef biscuit sliders
Makes 18 servings
Preparation time: 30 minutes
Cooking time: 30 to 50 minutes plus biscuits
INGREDIENTS
1 cup hickory-flavored barbecue sauce
1 tablespoon chipotle peppers in adobo sauce, seeded and minced
1 beef tri-tip steak (about 1 1/2 pounds)
18 baked low-fat buttermilk biscuits (about 2 to 2 1/2 inches diameter)
3/4 cup crushed corn tortilla chips
Heat oven to 425 degrees. Combine barbecue sauce and chipotle peppers; reserve 3/4 cup sauce mixture. Brush some of remaining sauce mixture onto all sides of steak. Place on rack in shallow roasting pan. Do not add water or cover. Roast to 40 to 50 minutes for medium doneness. Baste roast with more sauce 10 minutes before finished roasting. Remove roast from oven and let stand 15 to 20 minutes. Carve roast across the grain into thin slices. Toss with reserved 3/4 cup sauce mixture. Evenly divide beef slices and tortilla chips among split biscuits. Close sandwiches and serve.
Per serving: 159 calories, 10 grams protein, 4 grams fat (25% calories from fat), 1.6 grams saturated fat, 21 grams carbohydrate, 22 milligrams cholesterol, 402 milligrams sodium, 1 gram fiber.
Carb count: 1.5.
Cannellini bean and escarole stew
Makes 4 servings
Preparation time: 10 minutes
Cooking time: less than 25 minutes
INGREDIENTS
2 teaspoons olive oil
2 medium onions, chopped
1 bunch escarole (13 to 14 ounces), coarsely chopped
3 cloves garlic, minced
1/2 teaspoon coarse salt
1/2 teaspoon freshly ground pepper
1 (15- to 19-ounce) can rinsed cannellini beans
1 (14 1/2-ounce) can diced no-salt-added tomatoes, with liquid
In a medium, nonstick skillet, heat oil on medium. Add onions; cook, stirring occasionally, 8 minutes or until softened. Add escarole, garlic, salt and pepper; cook 3 minutes or until escarole is wilted. Stir in beans and tomatoes with liquid; bring to a boil. Cover, reduce heat to low, and cook 10 minutes. Serve warm.
Per serving: 162 calories, 6 grams protein, 3 grams fat (15% calories from fat), 0.3 gram saturated fat, 28 grams carbohydrate, no cholesterol, 470 milligrams sodium, 8 grams fiber.
Carb count: 2.
Saucy meatball subs
Makes 12 servings
Preparation time: 20 minutes
Cooking time: 15 to 20 minutes
INGREDIENTS
2 lightly beaten eggs
1 1/2 cups whole-grain soft breadcrumbs (about 2 slices)
1/2 onion, finely chopped
1/2 teaspoon coarse salt
1/2 teaspoon dried Italian seasoning
2 pounds 95% lean ground beef
1 (26- to 28-ounce) no-salt-added or regular tomato-based pasta sauce
12 hoagie or other sandwich rolls
1/2 cup freshly grated Parmesan cheese
Heat oven to 350 degrees. In a large bowl, combine eggs, crumbs, onion, salt and Italian seasoning; mix well. Add beef; mix well. Shape into 48 meatballs; arrange on a rimmed 10-by-15-inch baking pan. Bake 15 to 20 minutes or until internal temperature reaches 160 degrees; drain well. In a Dutch oven, combine the pasta sauce and cooked meatballs. Heat through. Partially split buns; spoon hot meatball mixture into buns. Spoon additional sauce over meatballs if desired. Sprinkle cheese over meatballs. Let stand 1 to 2 minutes before serving.
Per serving: 381 calories, 27 grams protein, 13 grams fat (30% calories from fat), 4.1 grams saturated fat, 41 grams carbohydrate, 75 milligrams cholesterol, 699 milligrams sodium, 3 grams fiber.
Carb count: 2.5
Pepper-garlic tenderloin steaks
Heat a large, nonstick skillet for 5 minutes on medium. Crush 1 large clove garlic and combine with 1/4 teaspoon cracked black peppercorns. Press evenly into both sides of 2 beef tenderloin steaks (4 to 5 ounces each, cut 1 inch thick). Place steaks in a large skillet. Cook 10 to 13 minutes, turning occasionally, for medium-rare to medium doneness. Remove; keep warm. Add 1/2 cup lower-sodium beef broth to skillet; increase heat to medium-high. Cook and stir 1 to 2 minutes or until sauce is reduced by half. Spoon sauce over steaks. Top with crumbled blue cheese.
Lamb chops
Accompany your prize recipe with rice pilaf: Melt 1 tablespoon butter in a large, nonstick skillet on medium; add 1 small chopped onion and 1/2 cup slivered almonds. Cook 7 minutes or until onion is softened and almonds are golden. Stir in 1 1/2 cups basmati rice, 1/2 cup golden raisins, 1 1/2 teaspoons turmeric, 1/4 teaspoon cinnamon and 1/2 teaspoon coarse salt; cook 2 minutes. Add 3 cups unsalted chicken broth; bring to a boil. Cover, reduce heat to low and simmer 20 to 25 minutes or until rice is tender.
Serve with marinated cucumber and tomato salad: Add 2 tablespoons chopped fresh mint to your favorite vinaigrette. Pour over 3 medium thinly sliced cucumbers, 3 medium tomatoes cut into wedges, 1 thinly sliced medium red onion, coarse salt and pepper to taste. Toss gently to coat; cover and marinate 2 hours. Serve with flatbread.