100g steak

1 T rice vinegar

1 T rosemary

1 t garlic paste (3-5 cloves minced)

1/2 t crushed red pepper

1. In small dish, add rice vinegar. Add steak and coat.
2. In small bowl, combine rosemary, garlic, red pepper. Rub on both sides of s teak.
3. Place steak in small dish, cover, and refrigerate 4 hours - overnight.
4. Grill to desired doneness

Crockpot Swiss Steak 

100g steak

1 T shake 'n bake

1 T liquid aminos

3-4 cloves minced garlic

1 stalk celery - sliced

1 onion - sliced

1 tomato - diced

1/2-1 c beef broth

1. Preheat pan over MED-HI heat.
2. Sprinkle steak with liquid aminos.
3. Dip steak in shake 'n bake, coating both sides.
4. Add steak to pan and brown on both sides.
5. Transfer steak to crockpot.
6. Cover with garlic, celery, onions, and diced tomato.
7. Top with beef broth. Don't stir!
8. Cover and cook on low until reaches desired doneness.
9. When done, serve immediately, and cover with juices from crockpot.

NOTE: This dish includes 3 vegetables which are meant only for flavor. When finished cooking, you can discard veggies, or choose to eat just one of them (as we aren't allowed to mix veggies on phase 2 ).

Crockpot Roast 

100g steak

onion soup mix

1 c beef broth

black pepper to taste

1. Add steak to crockpot.
2. Cover with remaining ingredients. I sometimes add a splash of liquid aminos as well.
3. Cook for several hours until reaches desired doneness.
4. Serve.

TIP: Besides being delicious any day, this is a great one for those mornings when I realize I completely forgot to take something out to thaw. You can take the steak straight from the freezer into the crockpot and eat a flavorful, tender steak later in the day.

Inside-Out French Dip 

100g sliced cooked steak

1/2 onion sliced into rings

1 c beef broth

2 cloves minced garlic

1/2 t thyme

1/2 t pepper

liquid aminos

1. Preheat pan over MED heat.
2. Add onions and garlic. Cook 5-10 mins until tender.
3. Add broth, thyme, and pepper. Bring to boil.
4. Reduce heat & simmer 5-10 mins.
5. Add steak and return to boil.
6. Reduce heat & simmer 5-10 mins.
7. Serve steak & onions with the au jus and a couple splashes of liquid aminos.

For the cooked steak in this dish, you can simply slice the steak very thinly and then saute with a bit of broth until browned. 

Since this dish only uses 1/2 an onion, I pair this one up with some onion rings. Makes an excellent filling meal.

Mini Meatloaf 

100g ground steak

1/2 t milk or bbq sauce

1 grissini (ground into powder)

2-3 cloves minced garlic

1/2 t dehydrated minced onion

1/2 t spicy mustard

1/4 t allspice

1/8 t sage

salt/pepper to taste

Any additional seasonings you like

1. Preheat oven to 350.
2. In small bowl, combine all ingredients and form into a small meatloaf.
3. Place in glass dish, cover, and bake 25-30 mins.
4. Uncover dish, add bbq sauce or homemade sugar free ketchup to top, and bake 5-10 additional mins.
5. Serve immediately with a bit more of bbq sauce or homemade sugar free ketchup for dipping.

NOTE: This includes your meat, grissini, and 1/2 t of your daily allowance of milk.

Thai Cucumber Beef Salad 

100g steak

1 t sambal oelek or red pepper flakes

2-3 cloves minced garlic or 1 t garlic paste

1/4 t ground white pepper

2-3 T water

100g cucumber

half lemon

chopped cilantro

1. Peel, seed and slice cucumber.
2. In small dish, combine cucumber, juice of 1/2 lemon, and chopped cilantro. Toss.
3. Cover & refrigerate to marinate while preparing the rest of the dish.
4. Preheat pan over MED-HI heat.
5. Slice steak into very thin slices.
6. In small bowl, place steak, sambal oelek, garlic, and white pepper. Be sure to coat steak well.
7. Place steak in pan with water.
8. Stir fry for 2-5 mins depending on how you like your steak cooked.
9. Serve immediately while hot over cold cucumbers.

Albóndigas Soup 

1 serving meatballs

2-3 c beef or chicken broth

100g-200g bok choy, onion, or cabbage

fresh chopped cilantro

seasonings to taste

1. In saucepan, bring broth to boil.
2. Feel free to add any seasonings you like to taste (oregano, basil, pepper, garlic, etc). I'll usually add in some hot sauce or tabasco as well.
3. Add cooked meatballs, vegetable choice.
4. Cover & simmer 20-30 minutes or until vegetables reach desired tenderness.
5. Top with fresh chopped cilantro.
6. Serve.

Mock Shake 'n Bake 

1/2 c minced dehydrated onions

1/4 t coriander

1/4 t thyme

1/4 t red pepper flakes

1/8 t oregano

1/8 t paprika

1/8 t black pepper

1/8 t salt

1. Place all ingredients in food processor or coffee grinder.
2. Grind to a powder.
3. Store in air-tight container.

TIP: Use this as coating on your meat before you cook it. Dampen meat, then coat. This is great on chicken, fish, shrimp, even steakburgers. 

This yields several portions.

Down. Set. Chili! 

100g ground steak

1 tomato

1/2 c water or broth

3-4 cloves minced garlic

Seasonings (to taste):100g ground steak

1/2 t onion powder

1/2 t oregano

1/4 t cumin

1/4 t black pepper

1/4 t cayenne

1/4 t basil

1/4 t thyme

1. Preheat pan over MED heat.
2. Add minced garlic and 1 T of the water/broth to pan.
3. Saute 2-3 mins. Be sure not to burn the garlic. Add more water/broth as necessary.
4. Increase heat to MED-HI.
li>Add ground steak and saute until brown - about 5 mins.
5. Add all seasonings and cook an additional 3 mins. Continue to add more water/broth as necessary.
6. While that is cooking dice 1/2 of tomato and place other 1/2 in food processor or blender to puree.
7. Mix in tomatoes, puree, and rest of broth.
8. Turn heat down to MED-LO and simmer until it reaches desired consistency.

TIP: I usually mix all my spices together in a small bowl so I can add them all at once. 

This can be prepared in advance and frozen. I'll make up batches of this and freeze into individual portions. Then I take it out the night before I'm ready to serve.

Mmm Mmm Meatballs 

100g steak (ground into hamburger)

1 grissini (ground into powder)

1 T milk

parsley

onion powder

basil

oregano

garlic

salt

pepper

1. Preheat oven to 425.
2. In bowl, combine all ingredients.
3. Form into 1" meatballs (makes about 6-7).
4. Place in baking dish or non-stick baking sheet and cook 10 minutes turning halfway through cooking time.

TIP: I usually use a glass baking dish to make these as they seem to want to stick less. Also, if you want to brown them more after cooking, you can broil them for 1-2 mins each side. 

These also can be frozen in a freezer bag and then warmed up before serving. Makes a great quick meal!

Steak (or Chicken) Pizzaiola 

100g steak (or chicken)

tomato (diced)

2-3 cloves minced garlic

1 t oregano

1 t basil

1/4 t chili powder

black pepper

1. Preheat oven to 350.
2. Place 1/2 of the diced tomato in casserole dish.
3. Add meat on top of tomato and top with minced garlic.
4. In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper. Place on top of steak.
5. Cover tightly with aluminum foil or with lid.
6. Bake 45-60 mins.

TIP: If using chicken, sear each side for a minute or two in a frying pan with a das h of salt/pepper (until just browned). Then follow with same steps as above .

Onion Soup Mix 

1/2 c dehydrated minced onion

1 T onion powder

1/2 t celery seed

1. Combine all ingredients.
2. Store in air-tight container.

TIP: This is wonderful to use dry in your ground steak for hamburgers, etc. It's n easy way to perk it up.