• 8-ozs. boneless beef top round steak
• 4-ozs. packaged dried vermicelli or spaghetti
• 1 tablespoon cooking oil
• 1 medium onion, chopped (1/2 cup)
• 1 (14-1/2-oz.) can tomato wedges
• 1 (9-oz.) pkg. frozen Italian-style green beans or cut green beans
• 1 (4-oz.) can sliced mushrooms, drained
• 1/2 of a 6-oz. can (1/3 cup) Italian-style tomato paste
• 1/2 teaspoon fennel seed, crushed (optional)
• 1/4 teaspoon pepper
• 1 tablespoon grated Parmesan cheese

Preparation:

1. Partially freeze meat. Trim fat from meat. Thinly slice meat across the grain into bite-size strips.
2. Cook pasta according to package directions. Drain; keep warm.
3. Meanwhile, for sauce, heat oil in a large skillet or wok over medium-high heat.
4. Add meat and onion. Stir-fry for 2 to 3 minutes or until done.
5. Stir in undrained tomato wedges, green beans, mushrooms, tomato paste, fennel seed (if desired), and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 7 to 8 minutes or until slightly thickened, stirring frequently.
6. Stir in Parmesan cheese.
7. Arrange pasta on individual plates or a large platter. Spoon the sauce over pasta.

Serves 4
calories: 278, fat: 7g, cholesterol: 28mg, sodium: 488mg, carbohydrate: 38g, protein: 18g
WW Pts: 6

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• 1-1/2 lbs. ball-tip, tri-tip or round-tip roast, cut into 1-1/4-in. cubes
• 1 medium fresh pineapple, cut into 1-1/4-in. cubes, OR 1 (20-oz.) can pineapple spears, drained
• 2 large red bell peppers, cut into 1-1/4-in. pieces
• 1 (12-oz.) can frozen orange juice concentrate, thawed
• 1/2 cup soy sauce
• 1/2 cup light molasses or sorghum
• 2 tsp. ground ginger

Alternate beef, pineapple and red pepper on six skewers. Place kabobs in a large shallow glass baking dish.
Preparation:
Combine orange juice concentrate, soy sauce, molasses, and ginger. Pour over beef and marinate for 25-30 minutes.

Remove kabobs from marinade and grill 4-5-inches away from moderately hot coals (or broil) for 4-8 minutes (depending on heat) for medium-rare, turning frequently. Brush with marinade during grilling process.

Nutritional information per serving: 347 Cal; 7 gm Fat; 2 gm Sat. Fat; 69 mg Chol
WW Pts: 8
Serves 6

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• 2 1/2 cups 8-vegetable juice
• 8-oz. reduced-fat kielbasa
• 1 (16-oz.) bag frozen pepper stir-fry mix (yellow, green and red peppers and onions)
• 2 cups (8-oz) frozen cut okra
• 2 cups uncooked 5-minute rice

Preparation:

1. Bring juice to boil in a covered large nonstick skillet over high heat. Meanwhile thinly slice the kielbasa.
2. Add kielbasa to skillet along with stir-fry mix and okra. Cover, bring to a gentle boil and cook 3 minutes until vegetables are hot.
3. Stir in rice, return to a boil; cover and remove from heat. Let stand 7 minutes until rice and vegetables are tender (see Note). Stir with a fork to fluff rice.

NOTE: The vegetable juice is acidic, so the rice will take a few minutes longer than usual to become tender.

Per serving: 328 cal, 15 g pro, 60 g car, 2 g fat, 25 mg chol, 1,084 mg sod.
Exchanges: 2 1/4 starch, 3 vegetable, 1/4 other car, 1 1/4 lean meat
WW Pts: 7
Serves 4

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• 6 tablespoons all-purpose flour
• 1 teaspoon dried onion flakes
• 1 teaspoon dried parsley flakes
• 4 (4-oz.) lean minute or cube steaks
• 1 (10 3/4-oz.) can Healthy Request Cream of Mushroom Soup
• 1/2 cup (one 2.5-oz.) jar sliced mushrooms, drained
• 1 3/4 cups (one 14 1/2-oz.) can Swanson Beef Broth

Preparation:

1. In a small bowl, combine flour, onion flakes, and parsley flakes. Coat steaks on both sides in flour mixture.
2. In a large skillet sprayed with butter-flavored cooking spray, lightly brown steaks for 3 minutes on each side.
3. In a large bowl, combine mushroom soup, mushrooms, beef broth, and any remaining flour mixture. Pour soup mixture evenly over steaks.
4. Bring mixture to a boil. Lower heat, cover, and simmer for 20 to 25 minutes or until steaks are tender.
5. When serving, evenly spoon gravy over steaks.

Number of Serves: 4
Each Serving Totals – 240 calories, 5 WW Points

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