The content in this article explains the Weight Watchers program in detail. The details of the current program are exclusively available to the paid members of Weight Watchers.
While beef is known for having high cholesterol, it does have several redeeming benefits. Being a rich source of protein, it also contains large quantities of zinc, selenium, phosphorus, potassium and magnesium. It is also a good source of vitamin B12, vitamin B6, niacin and riboflavin. For those concerned about fat in their diet, the cuts that make it possible to easily remove fat, before eating, should be selected, or else the lean and extra lean cuts should be used.
Weight Watchers Steak (Serves 4)
- 1 pound beef, T-bone steak, trimmed, raw, cut 1½” thick
- 2 tbsp chili sauce, or ketchup
- 1 tbsp Worcestershire sauce
- 1 tbsp packed brown sugar, dark-variety
- 1 medium garlic clove, minced
- 1 tsp ginger root, fresh, minced, or ¼ tsp ground ginger
- 2 tsp mustard, course-grain recommended
Preheat the grill to high.
Stir together the chili sauce (or ketchup), sugar, garlic, Worcestershire sauce, mustard and ginger in a small bowl to make the sauce. Generously coat the steak with this sauce. If you have the time, allow the steak to soak in the sauce for a few hours to get best results.
Place the steak on the grill. Before you flip it, brush the steak with any leftover barbecue sauce. Cook for about 4 minutes on each side for a medium steak. Take it off the grill and carefully cover it in aluminum foil. Allow it to stand for 10 minutes. Slice and serve.
Low-Fat Beef Enchiladas
- 8 corn tortillas
- 1 pound lean ground beef
- 1 can (15 ounces) tomato sauce
- 1 medium onion, chopped (½ cup)
- 1 clove garlic, finely chopped
- ½ cup sour cream
- 1 tbsp cumin
- 1 cup shredded low fat cheese (4 ounces)
- more than half cup water
- ¼ tsp pepper
- ⅓ cup chopped green bell pepper
Preheat the oven to 350° F.
In a medium skillet, cook the beef for 8 to 10 minutes over medium heat. Keep stirring it and cook till it turns brown. Now drain the meat and add onions, sour cream, cheese and pepper. Cook for another two minutes, then take it off the heat and set aside.
In a pot, heat the water and add the bell pepper, cumin, garlic and tomato sauce. Bring it to boil, while stirring occasionally. Then reduce the heat to low, and simmer uncovered for 5 minutes. Take a 9 x 1¼” ungreased pie plate, and pour the sauce in it.
Coat the tortillas on both sides with the sauce by dipping them into it. Place about ¼ cup beef mixture and roll the tortillas around the filling. Place them in an 11 x 7 x 1½” ungreased rectangular baking dish, and pour the remaining sauce over the enchiladas. Place the pan in the oven and bake for about 20 minutes or until bubbly without a covering. Garnish with shredded cheese, sour cream and chopped onions and serve.
Crispy Chili Beef with Broccoli
- oil, for frying
- 2 limes, juiced
- 300 g minute or thin-cut sirloin steaks, sliced into thin strips and coated with 3 tbsp cornflour
- 4 tbsp soy sauce mixed with 5 tbsp sugar
- broccoli florets from a small head, sliced
- ½ bunch spring onion, sliced on the diagonal
- 2 garlic cloves, sliced
- 1 tsp dried chili flakes, or 1 dried chili, crumbled
- small piece of ginger (5 cm), finely chopped
Pour about 5 cm of oil in a wok and heat until very hot. Carefully add the pieces of steak, a few at a time and fry till crisp and dark. Throw away most of the oil from the wok, and in the little remaining oil stir-fry the broccoli, garlic, ginger and chili for a minute. Pour in the sweetened soy sauce and lime juice and cook another 2 minutes. Add the spring onions and cook for about 30 seconds. Lastly, add the beef and mix it all together. Transfer it to a dish and serve.
With the use of lean beef, and by replacing a few fatty ingredients, one can continue to eat all their favorite beef meals. These beef recipes will confirm the belief that weight watchers need not miss out on good food.