Super Simple 30-Minute Menus
Steak Tips with Grilled Onions & Gravy (Menu 22)
Loaded Smashed Potatoes
Buttered Broccoli and Mushrooms
Save yourself lots of time and money by preparing this specialty steak house menu at home. It is every bit as good as any fine steak house and with clean-up included, you’ll still be done with dinner sooner than if you had to drive and wait at a restaurant.
Loaded Smashed Potatoes
Calories: 75 (0% fat); Fat: 0g; Cholesterol: 3mg; Carbohydrate: 12g; Dietary Fiber: 1g; Protein: 6g; Sodium: 496mg; Diabetic Exchanges: 1 starch, 1/2 very lean meat
Yield: 9 (1/2-cup) servings

1

tablespoon seasoned salt

6

medium red skin potatoes
4 tablespoons fat-free cream cheese 3 tablespoons imitation butter flavored sprinkles
3/4 cup fat-free Half & Half 4 teaspoons 30% less-fat real bacon pieces
1/2 cup fat-free shredded cheddar cheese    
Buttered Broccoli and Mushrooms
Calories: 59 (8% fat); Fat: 1g; Cholesterol: 0mg; Carbohydrate: 11g; Dietary Fiber: 5g; Protein: 6g; Sodium: 424mg; Diabetic Exchanges: 2 vegetable
Yield: 6 (1-cup) servings

1

(14-ounce) can 99% fat-free beef broth

2

(16-ounce) bags frozen broccoli cuts
1 (8-ounce) package pre-sliced fresh mushrooms 1/4 cup imitation butter flavored sprinkles
Steak Tips with Grilled Onions & Gravy
Calories: 182 (23% fat); Fat: 5g; Cholesterol: 46mg; Carbohydrate: 8g; Dietary Fiber: 1g; Protein: 26g; Sodium: 352mg; Diabetic Exchanges: 1-1/2 vegetable, 3 lean meat
Yield: 6 (3/4-cup) servings

1

(12-ounce) jar fat-free beef gravy

1/2

tablespoon Worcestershire sauce
1/2 tablespoon minced garlic (from a jar is fine) 1-1/2 pounds sirloin steak
2 medium-to-large size sweet white onions 1/4 teaspoon ground black pepper

DIRECTIONS 

Set timer for 30 minutes to begin.

30 minutes before dinner, start the water for the potatoes. Put 4-cups water into a 4 1/2-quart non-stick saucepan. Turn the burner on high and add 1-tablespoon seasoned salt to the water.
Wash off 6-medium sized red skin potatoes* and remove any dark spots from the potatoes. Cut potatoes into 1-inch chunks.
25 minutes before dinner, add the potato chunks to the boiling salt water. Make sure that all the potatoes are covered in water. Do not cover at this time!
24 minutes before dinner, start the broccoli, place 1 (14-ounce) can 99% fat-free beef broth and 2 (16-ounce) bags frozen broccoli cuts in a 12-inch non-stick saucepan. Cover and cook on high heat.
21 minutes before dinner, turn the heat off under the potatoes. Cover and let the potatoes sit on the hot burner.
20 minutes before dinner, plug in the indoor electric grill to preheat it.
Turn the oven to 350-degrees.
Spray a 2 1/2-quart oven safe casserole dish with non-fat cooking spray. Stir in 1 (12-ounce) can fat-free beef gravy, 1/2-tablespoon Worcestershire sauce and 1/2-tablespoon minced garlic until well mixed.
17 minutes before dinner, place the casserole dish with the gravy in the preheated oven.
16 minutes before dinner, remove all fat from 1 1/2-pounds sirloin steak and cut sirloin steak into 1 to 2-inch chunks. Set aside.
14 minutes before dinner, cut 2-medium to large sized sweet white onions into chunks. This is easiest to do by cutting each onion in half horizontally and popping out the small center core. Then cut the remaining onion into chunks. Separate the layers of the onion chunks.
11 minutes before dinner, spray the top and bottom of the pre-heated grill with non-fat cooking spray. Place the onions in a single layer on the prepared grill. Spray the onions generously with non-fat cooking spray, close the lid and cook.
9 minutes before dinner, turn the heat off to the broccoli. Put 1 (8-ounce) package pre-sliced fresh mushrooms on top of the broccoli, cover, and let sit on the warm burner.
8 minutes before dinner, start assembling the Loaded Smashed Potatoes. Drain and discard the liquid from the potatoes. Place the potatoes into a 2 1/2-quart mixing bowl. Using an electric mixer beat together the boiled red skin potatoes with 4-tablespoons fat-free cream cheese, 3-tablespoons imitation butter flavored sprinkles, 3/4-cup fat-free Half & Half, 4-teaspoons 30% less-fat real bacon pieces and 1/2-cup fat-free shredded cheddar cheese until creamy. (The small pieces of potato skins will remain lumpy, but they will be tender and add extra texture to the dish.)
5 minutes before dinner, remove the gravy from the oven and stir the grilled onion into the casserole dish with the gravy. **
4 minutes before dinner, put the sirloin steak chunks on the grill in a single layer, close the lid and cook.
3 minutes before dinner, if needed, continue making the Loaded Smashed Potatoes, and then place them on the dinner table.
2 minutes before dinner, drain the broccoli and mushrooms and put them in large serving bowl. Stir with 1/4-cup imitation butter flavored sprinkles, and place on the dinner table.
1 minute before dinner, remove the meat from the grill and stir it in with the gravy and onions along with 1/4-teaspoon ground black pepper until the steak is covered in onions and gravy. Place on the dinner table.
* Note: A medium sized red skin potato is about the size of a woman’s tightly clenched fist.
** Note: Using a pastry brush is the easiest way to remove small onion pieces from crevasses in grill that are stubborn to get out.
Supplies List
• Timer
• 4 1/2-quart non-stick saucepan
• 12-inch non-stick saucepan
• 2 1/2-quart oven safe casserole dish
• 2 1/2-quart mixing bowl
• Electric mixer
• Large serving bowl
• Non-fat cooking spray
• Knife
Grocery List
Fresh Fruits and Vegetables
2 (16-ounce) bags frozen broccoli cuts
Fresh Fruits and Vegetables
1 (8-ounce) package pre sliced fresh mushrooms
6 medium red skin potatoes
2-medium to large size sweet white onions
Staple Items
1-(14-ounce) can 99% fat-free beef broth
1(12-ounce) jar fat-free beef gravy 
Meats
1 1/2-pounds sirloin steak
Dairy
1 box fat-free cream cheese (only 4-tablespoons needed)
1 carton fat-free Half & Half (only 3/4-cup needed)
1 package fat-free shredded cheddar cheese (only 1/2-cup needed)
Seasonings/Condiments
1 tablespoon seasoned salt
1/4 cup plus 3 tablespoons imitation butter flavored sprinkles 
1 bottle Worcestershire sauce (only 1/2-tablespoon needed)
1/4 teaspoon ground black pepper 
Other
1 jar minced garlic (only 1/2-tablespoon needed)
1 package 30% less-fat real bacon pieces (only 4-teaspoons needed)