Dukan burger

Serves: 2
Preparation: 10 minutes, cook 10 minutes (or more according to taste)

Ingredients

• 3 tbsp oat bran
• 4 tbsp low fat fromage frais
• 2 eggs
• 2 tsp baking powder
• 2 low fat beef burgers (5% fat)
• 2 sliced onions
• 2 red onions sliced
• 2 gherkins Tsp Dijon mustard
• Dukan ketchup and Dukan mayonnaise

Directions
Mix half of the oat bran, egg, half of fromage frais and half baking soda. Pour in a circle mould and cook it in the micro wave for 4 minutes. Remove the bread and slice it in to pieces. Repeat the operation a second time to make another bread. You can toast if you wish.

Cook the onion in a non stick frying pan with a bit of water and then cook your burgers. On one slice of the bread spread some mustard and then Dukan ketchup and mayonnaise according to your taste and then add your burger. Add the sliced onion and gherkin.

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Recipe : Meatballs with Rosemary

Serves 3

Ingredients

• 1 medium onion, chopped
• 750g (1lb 10oz) minced beef
• 2 garlic cloves, crushed
• 1 egg, lightly beaten
• 2 tbsp Chinese plum sauce (Duck Sauce)
• 1 tbsp Worcestershire sauce
• 2 tbsp rosemary, finely chopped
• 1–2 tbsp mint or basil, finely chopped
• Salt and black pepper

Directions

Mix together all the ingredient and then shape into meatballs the size of a walnut. Cook the meatballs, a few at a time, in a saucepan over a medium heat for about five minutes until they are golden-brown on all sides. Allow any fat to drain off on to kitchen paper.

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Recipe : Vietnamese Beef

Serves 2

Ingredients

• 400g (14oz) sirloin steak
• 2 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 large piece of ginger, grated
• Black pepper
• 3 drops of oil
• 4 garlic cloves, crushed
• A few coriander leaves, chopped 

Directions

1. Cut the beef into 1cm ( about ½ in) cubes.
2. Mix with the soy sauce, oyster sauce, ginger and black pepper, and leave to marinate for 30 minutes. Then cook with the garlic over a high heat for 10-15 seconds, stirring quickly.
3. Garnish with coriander leaves.

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Recipe : Meatballs in Tomato Sauce

Makes 4 Servings

Suitable for Cruise Phase

Ingredients

Meatballs

• 500g ground beef
• 2 cloves garlic, crushed
• 2 Eggs
• 4 tbsp oat bran
• 1 grated carrot
• 1 grated zucchini
• 1 tbsp Pesto**
• 50g finely grated Parmesan**

Tomato Sauce

• 1 tsp olive oil
• 4 slices bacon (only the good round end part)
• 250g finely diced mushrooms
• 2 tins diced tomatoes
• 1 cup beef stock
• Freshly cracked black pepper
• Fresh basil (or dried)

Directions

To make the Meatballs:

1. Preheat oven to 180 degrees Celsius (360F).

2. Combine all Meatball ingredients in a large bowl and mix well with your hands to combine.

3. Roll tablespoon sized balls and place on a baking dish, evenly spread apart.

4. Bake for 40 minutes, turning half way.

5. Remove from the oven and place on some paper towel.

To make the Tomato Sauce:

1. Once the meatballs are in the oven…Heat the oil in a heavy bottomed pan. Add the onion and gently fry until translucent.

2. Add the Bacon and Mushrooms and fry until cooked.

3. When Onion, Bacon and Mushrooms are cooked, add the tins of Tomatoes, Beef Stock, Pepper and Basil. Bring to a simmer and slowly cook until meatballs are ready.

4. Add Meatballs to the Tomato Sauce and allow to cook over a low heat for a little while longer until sauce reduces. This is not an exact science, it just depends on how it looks in your kitchen.

5. Serve with some fresh basil.

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Mini Stuffed Meatloaves

Bite-size comfort, our savory mini-stuffed meatloaves can be personalized with your favorite toppings and ready in under an hour.

Ingredients

Meatloaves

• 1 lb lean (at least 80%) ground beef

• 1/2  cup oats

• 1/4  cup chopped onion

• 1  teaspoon salt

• 1/4  teaspoon pepper

• 1  egg

• 3/4  cup shredded cheese, any kind (3 oz)

Topping

3/4  cup barbecue sauce, pizza sauce or Old El Paso™ Thick ‘n Chunky salsa

Directions

1.  Heat oven to 375°F. Spray 12 regular-size muffin cups with cooking spray.

2.  In large bowl, mix ground beef, oats, onion, salt, pepper and egg with hands or spoon. Using 1/4-cup measuring cup, scoop beef mixture into each muffin cup; press into cup.

3.  Make indentation in center of mixture in each cup. Spoon 1 tablespoon cheese into each indentation. Top each with 1 tablespoon desired topping.

4.  Bake 35 minutes or until meat thermometer inserted in center of loaves reads 160°F. Remove from muffin cups. If desired, top with additional topping before serving.

Expert Tips

Use any of the additional toppings and combine with your favorite kind of cheese to make your family’s favorite meatloaf!

Recipe: Peppered Ribeye Steaks With Grilled Sweet Peppers

Prep Time: 20 mins
Cook Time: 11 mins
Rest Time: 1 h
Total Time: 31 mins

Ingredients

• 4 beef, ribeye steak, cut 1 inch thick
• 1 tablespoon paprika
• 1 tablespoon garlic powder
• 2 teaspoon thyme, dried
• 2 teaspoon oregano, dried
• 1 1/2 teaspoon lemon-pepper seasoning
• 1 teaspoon salt
• 1/2 teaspoon pepper, black ground
• 1/2 teaspoon pepper, cayenne
• 4 medium pepper(s), green, bell, or red, yellow and/or orange, seeded and quartered
• 4 teaspoon oil, olive
• 2 tablespoon basil, fresh
• 2 tablespoon vinegar, balsamic
• 1 tablespoon oil, olive

Directions

Peppered Ribeye Steaks:

1. Trim fat from meat. Brush steaks with oil. In a small bowl, combine paprika, garlic powder, thyme, oregano, lemon-pepper seasoning, salt, black pepper, and cayenne pepper. sprinkle paprika mixture evenly over meat; rub in with your fingers. Cover steaks and chill for 1 hour.

2. Place steaks on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning once. (Allow 11 to 15 minutes for medium-rare doneness [145°F] or 14 to 18 minutes for medium doneness [160°F].) Cut steaks into serving-size pieces. Serve with Grilled Peppers.

Grilled Peppers:

Seed and quarter 4 yellow, red, and/or orange sweet peppers. Brush peppers with 4 teaspoons olive oil. Place pepper quarters on grill rack directly over medium coals. Grill for 12 to 15 minutes or until peppers are crisp-tender and lightly browned, turning once. Remove peppers from grill; cool slightly. Cut peppers into wide strips. Place peppers in bowl. Add 2 tablespoons snipped fresh basil and 2 tablespoons balsamic vinegar; toss well. Serve immediately or cool to room temperature.

Nutritional Info (Per serving):
Calories: 291, Saturated Fat: 4g, Sodium: 573mg, Dietary Fiber: 2g, Total Fat: 13g, Carbs: 9g, Cholesterol: 67mg, Protein: 32g
Exchanges: Vegetable: 1.5, Lean Meat: 4, Fat: 0.5
Carb Choices: 0.5

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Recipe : Pan-Roasted Steak with Broccoli

Ingredients

• 2 large heads of broccoli (about 2 1/2 lb. total)
• 6 Tbsp. plus 3/4 cup extra-virgin olive oil
• 1/2 tsp. kosher salt, divided, plus more
• Freshly ground black pepper
• 1/2 cup finely chopped shallot or red onion
• 1/4 cup fresh lime juice
• 3 (12-oz.) sirloin, boneless rib-eye, or New York strip steaks (about 1 1/4" thick)
• 2 tsp. vegetable oil
• 1 cup finely chopped cilantro
• 2 Tbsp. rinsed capers, coarsely chopped
• 1/2 jalapeño, finely chopped

Directions

1. Place racks in upper and lower thirds of oven; preheat to 425°F. Cut broccoli into large florets with some stalk attached. Divide between 2 rimmed baking sheets lined with parchment or foil. Drizzle each with 3 Tbsp. olive oil; season generously with salt and some pepper. Toss to combine. Roast, tossing and rotating baking sheets halfway through, until crisp around the edges and charred in spots, 35–40 minutes. Season with more salt and pepper if desired.

2. Meanwhile, mix shallot, lime juice, and 1/2 tsp. salt in a small bowl. Set aside.

3. Season steaks generously all over with salt and pepper, pressing to adhere. Heat a dry large skillet, preferably cast iron, over medium-high. Swirl vegetable oil in pan to coat. Pat steaks dry; cook 2 steaks, undisturbed, until undersides are browned, about 5 minutes. Turn; cook until other sides are browned and an instant-read thermometer inserted into the thickest part registers 130°F for medium-rare, about 5 minutes. Turn steaks onto fat cap and cook until browned, about 3 minutes. Transfer to a cutting board and let rest 10 minutes. Wipe out skillet, leaving just enough fat to coat pan. Repeat with remaining steak.

4. Mix cilantro, capers, jalapeño, and remaining 3/4 cup olive oil into reserved shallot mixture. Reserve 1 steak and 1/4 cup cilantro salsa verde for making the Steak Sandwiches another night. Thinly slice remaining steaks against the grain. Top with salsa verde and serve with broccoli.

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Recipe : Instant Pot Bolognese

Active Time: 15 Mins
Total Time: 35 Mins
Yield Serves: 6 (serving size: 1 cup)

Ingredients

• 1 tablespoon olive oil 
• 1 cup finely diced white onion 
• 1/2 cup finely diced celery 
• 2 ounces diced pancetta 
• 1 pound ground pork 
• 1 pound ground round 
• 1 (28-oz) can crushed tomatoes 
• 1 1/2 teaspoons kosher salt 3/4 teaspoon black pepper 
• 1/4 teaspoon crushed red pepper 
• 1 bay leaf 
• 1/2 cup half-and-half Zucchini “noodles” 
• Grated Parmesan cheese, for serving

Directions

1. Set Instant Pot to “sauté” and allow it to preheat 3 minutes. Add oil. Stir in onion, celery, and pancetta; cook, stirring constantly 5 minutes. Add ground pork and beef; cook, crumbling with the back of a wooden spoon, until lightly browned, about 5 minutes. Drain and discard fat.

2. Add tomatoes, salt, black pepper, crushed red pepper, and bay leaf, and stir to combine. Press “cancel” and secure the lid. Set pot to high pressure for 8 minutes.

3. Carefully release pressure, and remove lid. Discard bay leaf. Press “cancel” and then “sauté”, and stir in half-and-half. Simmer until hot throughout, about 3 minutes. Serve over zucchini noodles, and top with Parmesan.

 

 

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Grilled Balsamic Flank Steak With Peppers and Onions

Flank is a flavorful, lean cut of steak that's sliced thin and served. Make the deep, savory marinade ahead of time and let it work its magic on the meat for up to two days in the fridge.

Ingredients

• 1 1/4 to 1 1/2 pounds flank steak, patted dry and pierced at approximately 1 1/2-inch intervals with the tines of a fork
• Kosher salt and freshly ground pepper
• 1/4 cup balsamic vinegar
• 1 tablespoon Worcestershire sauce
• 2 teaspoons ground mustard
• 2 tablespoons light-brown sugar
• 1 tablespoon extra-virgin olive oil, plus more for grill
• 3 rosemary sprigs
• 1 large sweet onion, such as Vidalia, cut into scant 1/2-inch-thick rounds
• 2 red or orange bell peppers, stems, ribs, and seeds removed, cut into scant 1/2-inch-thick rounds
• Crusty bread, for serving (optional)

Directions
 Step 1
Generously season steak with salt and pepper. In a large resealable bag, combine vinegar, Worcestershire, mustard, brown sugar, and oil. Rub rosemary sprigs between your palms for a few seconds to release oils, then transfer to bag. Add steak, onion, and bell peppers; remove excess air from bag, seal, and shake until marinade evenly coats meat and vegetables. Refrigerate at least 12 hours and up to 2 days.

 Step 2
Remove steak and vegetables from refrigerator 1 hour before grilling. Preheat grill for direct-heat cooking. Brush grates with oil. Using tongs, remove steak from bag, allowing excess marinade to drip back in. Grill, turning a few times, until charred in places and a thermometer inserted into thickest part registers 125 degrees for medium-rare, 8 to 12 minutes, depending on thickness. Transfer to a plate; tent with foil and let stand at least 10 minutes before slicing. Meanwhile, remove vegetables from marinade and grill, turning a few times, until charred in places and tender, 10 to 12 minutes. Toast bread on grill just until charred and crisp in places, about 1 minute a side. Thinly slice steak; serve with vegetables and bread.

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Recipe : Seared Steak with Minted Green-Bean Slaw

Ingredients

• 12 ounces green beans, cut on the bias into thin slices
• 1 tablespoon minced shallot (from 1 small shallot)
• 3 tablespoons rice vinegar, divided
• 3 tablespoons thinly sliced fresh mint leaves, plus whole mint leaves, for garnish
• 3 tablespoons extra-virgin olive oil, divided
• Coarse salt and freshly ground pepper
• 4 beef chuck top-blade steaks (each 5 to 6 ounces and about 1/2 inch thick)
• 3 tablespoons hoisin sauce

Directions

1. Toss together beans, shallot, 2 tablespoons vinegar, mint, and 2 tablespoons oil; season with salt and pepper. Let stand, tossing occasionally, at least 30 minutes and up to 2 hours.
2. Meanwhile, briefly pound steaks on both sides with the tenderizing side of a meat mallet; season with salt and pepper. Stir together hoisin and remaining tablespoon vinegar. Brush steaks with hoisin mixture; let stand at least 20 minutes and up to 1 hour. Heat remaining tablespoon oil in a large skillet over medium-high heat until shimmering. Add steaks and cook, flipping once, until edges are caramelized and deep brown, about 5 minutes for medium-rare. Let rest 10 minutes. Divide steaks and beans among 4 plates and garnish with mint leaves.

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Recipe: Zucchini Boats with Beef

Ingredients

• 6-8 medium fresh zucchini
• 1 lb. ground beef
• 1 Tbsp. olive oil
• 1 cup marinara sauce
• 1 cup shredded cheddar cheese
• 1 Tbsp. Italian seasoning
• 1/2 yellow onion, chopped

Directions

1. Preheat oven to 375° F. Slice zucchini in half, carve them out with a spoon.
2. Chop the zucchini “meat” and set aside; line zucchini boats on a baking sheet lined with parchment paper
3. Heat olive oil in a non-stick skillet. Cook onion for 2-3 minutes or until it begins to turn golden. Add meat and cook until no longer pink and cooked through (3-5 minutes). Add the marinara sauce, zucchini pulp, Italian seasoning and a pinch of salt and pepper. Simmer for 8-10 minutes.
4. Spoon mixture into zucchini boats and top each with shredded cheddar cheese, bake for 30-40 minutes or until the cheese is fully melted.
5. Serve and enjoy!

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Recipe : Beef Bulgogi

Bulgogi is a classic Korean dish that calls for grilling thin, marinated slices of beef. 
It's often stir-fried in a skillet when made at home. Serve with lettuce, rice, kimchi, thinly sliced scallions and jalapeno or serrano chiles, and ssamjang (Korean seasoned soybean paste), and let your guests assemble their own wraps.

TOTAL TIME 45 mins
PREP 20 mins
SERVINGS 4


Ingredients

• 1 1/2 pounds rib-eye steak, trimmed of excess fat
• 1/4 cup soy sauce
• 1 tablespoon hot chili sesame oil
• 2 tablespoons dark-brown sugar
• 6 garlic cloves, minced
• 2 medium red onions, halved and cut lengthwise into 1-inch wedges
• 1 tablespoon finely grated fresh peeled ginger
• 4 teaspoons vegetable oil
• 1 green bell pepper, seeds and ribs removed, sliced into 1/2-inch strips
• 1 small head Boston lettuce, separated into leaves

Directions
1. Freeze beef 20 minutes; transfer to a clean work surface. Slice diagonally (across the grain) into 1/8-inch-thick strips. In a small bowl, whisk together soy sauce, sesame oil, brown sugar, garlic, and ginger. Place onions and peppers in a small bowl; toss with half the soy marinade. Toss steak in remaining marinade; let stand 15 minutes.

2. Heat 2 teaspoons vegetable oil in a large nonstick skillet over medium-high heat. Add onions and peppers; cook until softened, about 5 minutes. Transfer to a plate. Wipe skillet clean with a paper towel.

3. Heat remaining 2 teaspoons vegetable oil over high heat. Cook half the meat, turning often, until browned, about 2 minutes. Transfer to a plate. Cook remaining meat. Return first batch and any accumulated juices to pan; add onion mixture. Cook, tossing, until heated through, about 1 minute. To serve, roll up beef mixture in lettuce leaves.

COOK'S NOTES
If you can't find hot chili sesame oil, add a dash of gochugaru (Korean hot red-pepper powder) or crushed red-pepper flakes to 1 tablespoon toasted sesame oil.

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Recipe : Hungarian Minced Steak

Ingredients

• 6 small shallots, chopped
• 1 red pepper, deseeded and diced
• 3 drops of oil
• 500g (1lb 2oz) lean (5% fat) minced beef
• 2 tbsp paprika
• 100ml (3½ fl oz) tomato passata
• Salt and black pepper
• 1 pinch of cayenne pepper
• ½ lemon
• 85g (3oz) virtually fat-free fromage frais

Serves 4

Directions

1. Fry the shallots and pepper over a low heat for five minutes.
2. Remove from the frying pan, then cook the minced beef for five minutes over a high heat.
3. Add paprika, tomato passata and fried shallots and pepper. Cook for another five minutes and season with salt, pepper and cayenne pepper.
4. Squeeze the lemon juice into the fromage frais. Stir this into the mince, away from the heat, then warm the sauce without allowing it to boil.

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Ground Beef With Onions and Red Bell Peppers

This is a very quick and simple meal. Consider cooking a whole bunch in order to use the leftovers for lunch the next day.

Ingredients:

• Ground beef
• Coconut Oil
• Onions
• Salt, Pepper 
• Red Bell Pepper.

Directions:

1. Slice onions.
2. Put coconut oil on pan, turn up the heat, then add the onions.
3. Add the ground beef to the pan.
4. Add some salt and pepper to taste, then fry until ready.
5. Consider serving with a sliced red bell pepper.

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Dukan Beef Recipes

Meatballs in Tomato Sauce		Vietnamese Beef		Meatballs with Rosemary		Mexican Steak
Hungarian Minced Steak

Black Pepper Beef Stir Fry

 Ready In: 25 mins
 Prep: 25 mins
 Servings: 4

Ingredients

• 1 pkg (about 1 lb) Beef Sirloin Strips for Stir Fry

• 4 Tbsp water

• 1 1/2 Tbsp cornstarch

• 3 Tbsp olive oil, divided

• Salt to taste

• 1/2 sweet red pepper, cored, seeded, sliced in 1/3-inch strips (about 1 cup)

• 1/2 green pepper, cored, seeded, sliced in 1/3-inch strips (about 1 cup)

• 1 (about 1/2 lb) white onion, peeled, sliced in 1/3-inch strips

• 1/2 cup Black Pepper Sauce (see below)
  

Directions 

1. Place beef in small bowl. Add water, 1 Tbsp at a time, working in with hands until water is absorbed. Sprinkle beef with cornstarch; work in with hands to coat well. Drizzle 1 Tbsp oil over beef and work in with hands until absorbed. Lightly season with salt. Set aside.

2. Heat 1/2 Tbsp oil in stir-fry pan on HIGH until oil faintly smokes; add half the beef. Cook about 2 min until browned; turn over. Sear other side about 2 min until browned. Remove beef; transfer to clean dish. Wipe stir-fry pan clean. Heat 1/2 Tbsp oil in stir-fry pan on HIGH; repeat process with remaining beef.

3. Heat remaining oil in stir-fry pan on HIGH. Add red peppers, green peppers, and onions; cook, stirring, 2-3 min until browned and caramelized. Stir in beef and sauce; cook, stirring, until heated through.

     

    Wegmans Black Pepper Sauce
    
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Individual Salsa Meat Loaves

Ingredients

• 2 large egg whites
• 1/3 cup quick-cooking oats
• 1/2 cup plus 2 tablespoons chipotle salsa, divided
• 1/4 cup ketchup, divided
• 1 pound ground beef, extra lean
• Cooking spray

Directions

1. Preheat oven to 350°.

2. Combine egg whites in a large bowl, stirring well with a whisk. Stir in oats, 1/2 cup salsa, and 2 tablespoons ketchup. Add beef; mix well. Divide beef mixture into 4 equal portions, shaping each into an oval-shaped loaf. Coat a foil-lined rimmed baking sheet with cooking spray. Place loaves on prepared pan.

3. Bake at 350° for 30 minutes or until done.

4. Combine remaining 2 tablespoons salsa and remaining 2 tablespoons ketchup in a small bowl; spread mixture evenly over loaves.

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Recipe : Mexican Steak

Ingredients

• 250g (9oz) minced beef
• Salt and black pepper
• 2 pinches of Mexican spice mixture
• 3 drops of oil
• 2 medium tomatoes

Serves 1

Directions

1. Mix together the minced beef, salt, pepper and half the spice mixture and mould into small meatballs. Cook in a frying pan over a high heat.
2. Poach the tomatoes in boiling water for 30 seconds, then peel and finely chop.
3. In another frying pan, cook the tomato with the remaining Mexican spice mixture over a gentle heat until the sauce is smooth, then pour it over the meatballs and serve straight away.

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Seared Steak with Tomato Salad and Creamy Spinach

Ingredients

• 2 tablespoons balsamic vinegar
• 3 tablespoons olive oil
• Coarse salt and ground pepper
• 2 beefsteak tomatoes, thinly sliced crosswise
• 1 sweet onion, such as Vidalia, one half thinly sliced, other half chopped
• 3 tablespoons all-purpose flour
• 2 cups whole milk
• 2 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry
• 1/8 teaspoon ground nutmeg
• 4 flat-iron steaks (4 to 6 ounces each)

Directions

1. In a small bowl, whisk together vinegar and 2 tablespoons oil; season with salt and pepper. Place tomato and onion slices on a platter, and drizzle with vinaigrette. Set aside.
2. In a medium saucepan, heat remaining tablespoon oil over medium. Add chopped onion. Cook, stirring occasionally, until onion begins to soften, 4 to 5 minutes.
3. Add flour to pan; cook, stirring, 30 seconds. Gradually whisk in milk. Stir in spinach and nutmeg; season with salt and pepper. Cook, stirring occasionally, until spinach is tender and sauce has thickened, 3 to 5 minutes. Cover, and set aside.
4. Heat a large skillet over medium-high. Season steaks with salt and pepper. Cook until browned and medium-rare, 3 to 4 minutes per side. Serve steaks with tomato salad and creamy spinach.

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Recipe : Spicy Basil Beef Salad

Adapted from Cooking Light

Serves 4 | Prep Time: 15 minutes | Cook Time: 10 minutes

Ingredients

• 12 ounces top sirloin steak
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper

Dressing

• 3 tablespoons low sodium soy sauce
• 2 tablespoons fresh lemon juice
• 2 tablespoons minced fresh lemongrass
• 1 tablespoons sesame oil
• 2 teaspoons fish sauce
• 2 teaspoons sambal oelek
• 1/8 teaspoons sugar

Salad

1 1/2 cup fresh basil leaves (Thai, Italian and  lemon basil)
1 cup sliced cucumber
1 cup cherry tomatoes, halved
2 shallots, sliced

Directions

Heat a nonstick pan at medium-high heat. Season the steaks with the salt and black pepper. Add the steaks to the pan and cook until desired tenderness. Turning the steaks every few minutes will help it cook more evenly.

Transfer the cooked steaks to a plate and let stand for 8-10 minutes before slicing.

Prepare the Dressing by mixing all the ingredients.

Combine the Salad’s ingredients in a salad bowl. Drizzle 3/4 of the Dressing mixture over the salad and toss gently.

Divide the salad into 4 servings and top each plate with sliced steaks. Drizzle the remaining dressing on the steaks.

Cook’s Notes:

You can reduce the fresh basil leaves to 1/2 cup and add 1 cup of mixed spring green.

Feel free to substitute the top sirloin steak with your choice of steak.

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