• 1boneless beef bottom round roast (3 to 4 pounds)
• salt and ground black pepper

• 2 teaspoonsgarlic-pepper seasoning
• 2 teaspoonsdried basil leaves, crushed
• 2 teaspoonsdried thyme leaves, crushed
• 1 teaspoondried parsley leaves, crushed

1. Heat oven to 325°F. Combine rub ingredients in small bowl; press evenly onto all surfaces of beef roast.
2. Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 325°F oven 1 1/2 to 2 hours for medium rare doneness.
3. Remove roast when meat thermometer registers 135°F for medium rare. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare.)
4. Carve roast into thin slices; season with salt and black pepper, as desired.

Nutrition information per serving (1/6 of recipe): 203 calories; 7 g fat (2 g saturated fat; 3 g monounsaturated fat); 92 mg cholesterol; 186 mg sodium; 0.5 g carbohydrate; 0.4 g fiber; 35 g protein; 6.2 mg niacin; 0.5 mg vitamin B6; 1.9 mcg vitamin B12; 3.4 mg iron; 39.0 mcg selenium; 5.9 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium, and zinc; a good source of iron.

• 2boneless beef New York strip steaks, cut 1 inch thick (about 8 ounces each)
• 1 teaspoonlemon pepper
• chopped fresh parsley (optional)

• 1 tablespoonolive oil
• 1cupsliced cremini or button mushrooms
• 2cloves garlic, minced
• 1/2 cupdry red wine
• 1/3 cupready-to-serve beef broth
• 1/3 cupwhipping cream
• 1/4 teaspoonground black pepper
• salt

1. Press lemon pepper evenly onto beef steaks. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes for medium rare to medium doneness, turning occasionally. Remove to platter; keep warm.
2. To prepare Red Wine Sauce, add oil to same skillet and heat over medium heat until hot. Add mushrooms; cook and stir 1 to 2 minutes. Add garlic; cook and stir 20 to 30 seconds or until fragrant. Add wine; cook and stir 1 to 2 minutes or until browned bits are dissolved and liquid is reduced by half. Stir in broth, cream and black pepper. Continue cooking 5 to 7 minutes or until sauce thickens, stirring occasionally. Season with salt, as desired.
3. Spoon sauce over steaks. Garnish with parsley, if desired.

Nutrition information per serving using top loin (strip)(1/4 of recipe): 292 calories; 17 g fat (7 g saturated fat; 7 g monounsaturated fat); 83 mg cholesterol; 166 mg sodium; 3 g carbohydrate; 0.2 g fiber; 26 g protein; 7.9 mg niacin; 0.6 mg vitamin B6; 1.5 mcg vitamin B12; 1.8 mg iron; 33.8 mcg selenium; 4.9 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.

• 1boneless beef cross rib pot roast (3 to 3-1/4 pounds)
• 2packages (24 ounces each) fresh pot roast vegetables (potatoes, onions, carrots, celery)
• 2packages (.75 to .88 ounces each) mushroom or brown gravy mix
• 1/3 cupall-purpose flour
• 1/2 teaspoonsalt
• 1/2 teaspoonblack pepper
• 1 cupbeer
• chopped fresh parsley (optional)

1. Prepare pot roast vegetables: cut potatoes in half (or into quarters if large), onions into 1/2-inch wedges, and carrots and celery into 2-inch pieces; set aside.
2. Combine gravy mixes, flour, salt and pepper in large bowl. Add vegetables to bowl; toss to coat well. Remove vegetables from flour mixture and place in 5 to 6-quart slow cooker. Add beef roast to bowl, turning to coat evenly with flour mixture. Remove roast and place in slow cooker in center of vegetables.
3. Whisk beer into remaining flour mixture until smooth; add to slow cooker. Cover and cook on LOW 10 to 11 hours, or on HIGH 6 to 7 hours, or until beef and vegetables are fork-tender. (No stirring is necessary during cooking.)
4. Remove roast and vegetables. Skim fat from gravy. Carve roast into thin slices. Serve with vegetables and gravy. Sprinkle with parsley, if desired.

Nutrition information per serving (1/6 of recipe): 423 calories; 12 g fat (4 g saturated fat; 5 g monounsaturated fat); 147 mg cholesterol; 688 mg sodium; 23 g carbohydrate; 3.5 g fiber; 52 g protein; 10 mg niacin; 0.9 mg vitamin B6; 2.7 mcg vitamin B12; 4.7 mg iron; 57.2 mcg selenium; 8.6 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.

• 1 1/4 lbsboneless beef top round or top sirloin steak, cut 1 inch thick
• 2packages (3 ounces each) Oriental-flavored instant ramen noodles, broken up
• 1 1/2 teaspoonscornstarch, dissolved in 1/2 cup water
• 2 tablespoons vegetable oil
• 1/2 lbpound broccoli florets
• 2medium carrots, thinly sliced
• 1 teaspoongrated orange rind (optional)

1. Cut beef steak lengthwise in half, then crosswise into 1/8-inch thin strips. Combine seasoning from ramen noodles with cornstarch mixture in large bowl. Add beef; toss.
2. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat until hot. Stir-fry broccoli and carrots 1 minute. Add noodles and 1 1/2 cups water; bring to a boil. Reduce heat; cover and simmer 3 to 5 minutes or until vegetables are tender and most of liquid is absorbed, stirring occasionally. Remove; keep warm.
3. Heat remaining oil in same skillet over medium-high heat until hot. Drain beef, discarding marinade. Stir-fry 1/2 of beef 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove. Repeat with remaining beef. Serve over noodles. Sprinkle with orange rind.

Nutrition Information per serving (1/4 of recipe): 435 calories; 14 g fat; 3 g saturated fat; 5 g unsaturated fat; 76 mg cholesterol; 561 mg sodium; 35 carbohydrate; 3.8 g fiber; 42 g protein; 6.8 mg niacin; 0.6 mg vitamin B6; 1.9 mcg vitamin B12; 5.1 mg iron; 42.7 mcg selenium; 6.3 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, as well as a good source of fiber.