Oven Roast Beef with Simple Sauce

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For busy mums, roast beef has to be the easiest meal to make. Just rub it all over with salt and pepper, pop it in the oven and the job is done! Use a meat thermometer to know when the roast is cooked and let it rest while you make a simple pan-sauce for the adults. To make the meal for baby, just trim off the seasoned outside edges of the cooked roast beef slices before you purée the meat.

1 Beef Oven Roast (Eye of Round, Inside Round, Strip Loin, etc)
Coarse sea salt and freshly ground pepper
6 to 8 cloves garlic, smashed
1 to 2 shallots, chopped
3 to 4 sprigs thyme (or ½ tsp dried thyme leaves)
½ cup (125 mL) red wine
1 tbsp (15 mL) corn starch
¼ cup (50 mL) cold water
2 cups (500 mL) low sodium beef stock or broth such as Campbell’s

Rub roast all over with salt and pepper. Place on rack in shallow roasting pan. Insert oven-safe meat thermometer into centre of roast, avoiding bone. Cook uncovered in 450°F (230°C) oven for 10 minutes.
Reduce heat to 275°F (140°C); cook until thermometer reads 160°F (71°C) for medium. Remove roast from oven and rest, covered loosely with foil on a carving board and make the Simple Sauce.
Skim off all but 2 tablespoons (30 mL) of fat from roasting pan and place over medium high heat. Add garlic and shallots and sauté 1 to 2 minutes. Add thyme and red wine to pan, stirring to scrape up browned bits from bottom of pan; simmer until wine is almost cooked dry.
Meanwhile, mix the corn starch and water together in a bowl, stirring until smooth; set aside. Stir beef stock into the roasting pan and simmer until reduced by half. Gradually stir in the corn starch mixture, cooking until sauce is slightly thickened.
Carve roast across the grain into thin slices and serve with sauce.

TIP: To make baked potatoes at the same time, place scrubbed whole potatoes on the oven rack when starting to cook the roast.

Harvest Meat Loaf

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Whole wheat couscous, extra lean ground beef and tons of healthy veggies makes this meatloaf a complete and satisfying meal! If making it with baby in mind, brush the Glaze topping on just part of the meat loaf and skip the Worcestershire sauce – serve with a splash of Worcestershire and some chutney or red pepper jelly on the side to season for adults.

6 Servings

GLAZE:
½ cup (125 mL) Ketchup
2 tbsp (30 mL) apple cider vinegar
1 ½ tsp (7 mL) smoked paprika
MEAT LOAF:
1½ lb (0.68 kg) Extra Lean Ground Beef
1 egg
½ cup (125 mL) 1% milk
½ cup (125 mL) whole wheat couscous, uncooked
1 small white onion, finely diced
1 cup (250 mL) yellow pepper, finely diced
½ cup (125 mL) zucchini, shredded
½ cup (125 mL) mushrooms, diced
2 tbsp (30 mL) fresh parsley, chopped
3 garlic cloves, minced
2 tsp (10 mL) Worcestershire sauce

Preheat oven to 350°F.
To make glaze, whisk ketchup, apple cider vinegar and smoked paprika together; set aside.
Combine the remaining ingredients. Spread mixture in ungreased 9 x 5-inch (2L) loaf pan; pour glaze over top.
Bake uncovered 1 hour to 1 hour 15 minutes or until thermometer reads 160°F

Good source of iron (15%DV), excellent source of vitamin C (80% DV).

Quick Quesadillas

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Quick Quesadillas transform leftover pulled pot roast into a next day dinner on the run!
8 Minutes

4 Servings

2 cups (500 mL) Slow Cooker South Western Pulled Beef (recipe follows)
4 large flour tortillas
Shredded Cheddar cheese
Sliced pickled jalapeño peppers

Spoon 1/2 cup (125 mL) Pulled Beef on half of 1 large flour tortilla.
Top beef with some cheese and jalapeño peppers. Fold tortilla over filling; repeat with 3 more tortillas.
Bake on parchment paper-lined baking sheet in 400°F (200°C) oven, turning once, until golden, about 8 minutes per side.
Slow-Cooker South-Western Pulled Beef: Heat 2 Tbsp (30 mL) vegetable oil in a heavy Dutch oven over medium-high heat; brown a 4 lb (2 kg) Boneless Blade Beef Pot Roast all over, turning with tongs. Transfer to slow-cooker. Drain fat. Reduce heat to medium. Add 1 cup (250 mL) beef broth, 1 can (28 oz/796 mL) EACH crushed tomatoes and whole tomatoes, 1 pouch onion soup mix, 2 tbsp (30 mL) EACH tomato paste, chili powder and ground cumin, ¼ tsp (1 mL) EACH black pepper and cayenne pepper to Dutch oven. Bring to boil over medium-high heat, stirring up any brown bits. Pour over beef in slow-cooker. Cover and cook on low setting for 8 to 10 hours until beef is fork-tender. Skim fat from liquid. Leave meat in sauce, remove twine. Whisk flour into 1/4 cup (50 mL) cold water; whisk into sauce in slow-cooker. Cover and cook on high, stirring once, until thickened, about 15 minutes. Use two forks to pull the beef into shreds. Makes: 13 cups (3.25 L)

Speedy Beef Sloppy Woes

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No more ‘woe is me’ dinner dilemma — with Big Batch Beef in the freezer, it’s so easy to get a good-for-you super speedy weeknight meal! For singles in the kitchen, just divide ingredients by 4: 1/2 cup Big Batch Beef, 1/4 can of the pizza sauce, 1/3 cup frozen veggies, 1/2 tsp Worcestershire and a tablespoon of water. As a pantry staple, make up some Big Batch Beef for the first year college student in your life so you’re sure they start off eating right.
15 Minutes

4 Servings

2 cups (500 mL) frozen Big Batch Beef (recipe follows)
1 can, (7.5 fl oz/213 mL) pizza sauce
1 ½ cups (375 mL) frozen mixed vegetables
2 tsp (10 mL) Worcestershire sauce
4 hamburger buns or baked potatoes

Combine frozen Big Batch Beef, pizza sauce, frozen vegetables, Worcestershire sauce and 1/4 cup (50 mL) water in large heavy saucepan.
Cover and simmer cook over medium heat, stirring occasionally, until hot, about 10 to 15 minutes. Use to top 4 toasted hamburger buns or baked potatoes.
Big Batch Beef: Cook 4 lb (2 kg) Lean or Extra Lean Ground Beef in Dutch oven over medium-high heat for 10 minutes, breaking into small chunks with back of spoon, until browned. Drain, and return to pot. Add 4 EACH onion and cloves garlic, minced, simmer for 15 minutes until vegetables are softened. Spread in a single layer on several foil or parchment paper-lined baking trays; freeze until meat is just firm, about 1 hour. Loosen into chunks; scoop meal-sized portions into freezer bags. Freeze for up to 3 months.
Cook’s Notes: Use the food processor to mince the onions and garlic in a snap. Pulse quartered onions and peeled garlic cloves a few times to mince.

Speedy Baked Potatoes: Pierce 4 large scrubbed potatoes all over with a fork. Microwave-bake for 7 to 8 minutes on high power; removed from microwave, wrap potatoes in foil and let stand 5 minutes to complete cooking.
High in fibre (17% DV), excellent source of iron (33% DV) and zinc (53% DV), 22% DV sodium.

Quinoa and Beef-stuffed Peppers

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With all the flavours of lasagna, kids love these colourful peppers. You will too, knowing that protein-rich lean beef and quinoa pack in a powerful nutrient punch.
40 Minutes

12 Servings

12 small to medium red, yellow or orange sweet peppers
2 cups (500 mL) 2% cottage cheese, drained
⅓ cup (75 mL) freshly grated Parmesan cheese
1 cup (250 mL) quinoa or brown rice
2 tsp (10 mL) canola oil
1 lb (500 g) Extra Lean or Lean Ground Beef
2 cloves garlic, minced
1 cup (250 mL) chopped onion
1 cup (250 mL) chopped mushrooms
1 ½ cups (375 mL) tomato sauce
½ cup (125 mL) chopped drained canned water chestnuts (optional)
½ tsp (2 mL) dried oregano
½ tsp (2 mL) basil
Freshly ground black pepper
½ cup (125 mL) shredded Cheddar cheese

Cut each pepper across stem end to make pepper lids and cups. Remove and discard seed core from each. (Note: if pepper cups won’t sit upright, remove small slice from bottom of each, being sure not to create an opening). Set aside. Combine cottage cheese and Parmesan in small bowl; set aside.
Combine quinoa or brown rice and 2 cups (500 mL) water in medium saucepan; bring to boil over high heat. Reduce heat to low, simmer, covered for 15 minutes or until liquid is absorbed. Remove cover and let cool for 5 minutes. Fluff with fork. Set aside.
Meanwhile, cook beef in large non-stick skillet over medium-high heat, breaking up with potato masher or wooden spoon, for about 8 minutes or until no longer pink. Using slotted spoon, transfer to bowl and set aside. Drain off all but 2 tsp (10 mL) fat from skillet.
Reduce heat to medium. Add garlic, onion and mushrooms to skillet; sauté for 4 to 5 minutes or until softened. Return beef and accumulated juices to skillet. Stir in tomato sauce, water, chestnuts (if using), oregano, basil and black pepper to taste; bring to boil. Reduce heat and simmer, stirring occasionally, for 10 minutes. Remove from heat; stir in quinoa or brown rice.
Stuff half of each pepper with some filling. Layer each with cottage cheese mixture; top each with remaining filling and Cheddar cheese. Top with a pepper lid; place on parchment paper or lightly oiled foil-lined rimmed baking sheet.
Bake in 375°F (190°C) oven for about 20 minutes or until digital instant read thermometer inserted in centre of filling registers 160°F (71°C)

Next time dice up the pepper lids and cook with the mushrooms for a nutrient boost. For sirloin flavour, try Extra Lean Ground Beef Sirloin
Cook! Dietitians of Canada 2011. Published by Robert Rose Inc.
3.2 mg iron, 312% DV vitamin C.

Scratch Big Batch Beef

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Scratch Big Batch Beef is not only a speedy supper solution, it’s a nutrition bonus too – stir in a scoop as an easy way to enrich soups, spaghetti sauces and more. Add in some diced sweet pepper or grated carrot along with the onions and garlic as an easy way to sneak in more veggie content.
25 Minutes

10 Cups

4 lb (2 kg) Extra-Lean or Lean Ground Beef or Lean Ground Sirloin, Chuck or Round
4 EACH onions and cloves garlic, minced

Cook ground beef in Dutch oven over medium-high heat for 9 to 10 minutes, breaking into small chunks with back of spoon, until browned and completely cooked. Drain, and return to pot. Add onion and garlic simmer for 12 to 15 minutes until vegetables are softened.
Spread mixture in a single layer on several foil or parchment paper-lined baking trays; freeze just until meat is firm, about 1 hour.
Loosen beef mixture into chunks; scoop meal-sized portions into freezer bags. Freeze for up to 3 months.

Cook’s Notes: You can simplify Big Batch Beef by using the food processor to mince the onions and garlic – just pulse quartered onions and peeled garlic cloves a few times to mince.
Excellent source of iron (4 mg, 28% DV), zinc (9 mg, 96% DV).

Szechwan Beef

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Want a secret recipe for healthy eating? Pick ingredients that pack in a nutrient punch like the powerful protein you get with beef. Compared to an equal serving of chicken breast, lean beef packs in over twice the iron, six times more B12 and over 7 times more zinc.
16 Minutes

6 Servings

3 green onions
2 cups (500 mL) sugar snap peas, trimmed
2 sweet red peppers, cut into chunks
2 tbsp (30 mL) hoisin sauce
2 tsp (10 mL) rice vinegar
2 tsp (10 mL) minced fresh ginger root
2 tsp (10 mL) minced garlic
1 lb (500 g) Beef Top Sirloin Grilling Steak, 3/4-inch (2 cm) thick
½ tsp (2 mL) Chinese five-spice powder
Sesame Noodles (recipe follows)
½ cup (125 mL) unsalted roasted peanuts, chopped

Slice green onion tops; set aside. Cut remaining onion sections into 2-inch (5 cm) lengths; toss together with peas, peppers, hoisin, vinegar, ginger root and garlic on large rimmed foil-lined baking sheet. Set aside.
Rub beef all over with Chinese five-spice powder. Grill over medium-high heat for 6 to 8 minutes, turning at least twice, for medium-rare doneness 145°F(63°C). Cover with foil; let rest for 10 minutes, before thinly slicing.
Meanwhile, broil vegetables for 5 to 8 minutes, stirring occasionally, until lightly charred. To serve, mound Sesame Noodles on plates; top with broiled vegetables and beef slices. Sprinkle with peanuts.
Sesame noodles: Cook 1 pkg (375 g) whole wheat linguine according to package directions. Drain and toss with the reserved sliced green onion tops, 1 tsp (5 mL) sesame oil and 1/2 tsp (2 mL) red pepper flakes.

Excellent source of iron (38% DV), fibre (37% DV) and zinc (71% DV), 13% DV sodium.

So Simple Meaty Minestrone

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This soup is ready in a snap with Big Batch Beef in the freezer. You can substitute 1/2 lb (250 g) lean ground beef if you like, browning in a pan with 1/2 onion (diced) and adding to soup.
15 Minutes

6 Servings

1 cup (250 mL) Big Batch Beef
2 cans (540 mL EACH) diced Italian-style stewed tomatoes
2 cups (500 mL) frozen mixed vegetables
2 cups (500 mL) water or chicken stock/broth
1 can (540 mL) kidney beans, drained and rinsed
¾ cup (175 mL) alphabet pasta or broken spaghetti pasta

Combine beef, tomatoes, vegetables, water or stock and kidney beans in saucepan; heat to simmer.
Stir in pasta; simmer, stirring occasionally, until pasta is al dente, about 10 to 15 minutes.
Big Batch Beef: In large deep skillet, cook 4 lb (2 kg) Ground Beef using medium-high heat for 9 to 10 minutes, breaking into small chunks with back of spoon, until browned and completely cooked. Drain in colander. Return to skillet and add 4 EACH onions and cloves garlic, minced; simmer for 12 to 15 minutes or until vegetables are softened. Spread mixture in single layer on several foil-lined baking trays; cover loosely with plastic wrap and freeze just until meat is firm (about 1 hour). Loosen frozen beef into small chunks; scoop meal-sized portions into freezer bags or sealable containers. Freeze for up to 3 months. Makes 10 cups (2.5 L).

Asian Beef Noodles

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Serve stir-fry recipe over whole wheat spaghetti or rice noodles. For 4 servings, cook 6 oz (175 g) pasta while the meat marinates.
5 Minutes

4 Servings

⅓ cup (75 mL) sodium-reduced soy sauce
⅓ cup (75 mL) beef broth
2 tbsp (30 mL) fresh lime juice
1 tbsp (15 mL) cornstarch
1 tbsp (15 mL) liquid honey
2 tsp (10 mL) minced fresh ginger
2 tsp (10 mL) minced cloves garlic
⅔ lb (350 g) Beef Stir-fry Strips
1 tbsp (15 mL) vegetable oil
1 cup (250 mL) broccoli florets and sliced mushrooms
½ sweet red pepper, seeded and thinly sliced
2 green onions, sliced on diagonal

Whisk together soy sauce, beef broth, lime juice, cornstarch, honey, ginger and garlic in large bowl. Add beef strips, tossing to coat. Marinate for 15 to 30 minutes.
Heat half of oil over medium-high heat in large deep non-stick skillet. Drain beef, reserving marinade; add beef to skillet and cook, stirring until browned but still pink inside, about 3 to 4 minutes. Remove beef and set aside.
Add remaining oil, broccoli, mushrooms and red pepper; stir-fry for 2 minutes. Add 3 tbsp (45 mL) water; cover and steam vegetables until tender-crisp, about 3 minutes. Return beef to pan; add reserved marinade and heat until thickened, about 2 minutes. Sprinkle with green onions and serve over pasta.

Good source of iron (23% DV) and excellent source of zinc (53% DV).

So Simple Beef Provolone Pizza

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WOW – with Big Batch Beef in the freezer, this pizza is a faster dinner alternative than take out!
15 Minutes

1 12 inch (30 cm) ready-made or rolled pizza dough crust
½ cup (125 mL) pizza sauce
1 cup (250 mL) frozen So Simple Big Batch Beef, recipe follows
1 cup (250 mL) halved grape or cherry tomatoes
1 cup (250 mL) shredded Provolone cheese
½ red onion, thinly sliced
Torn fresh basil leaves

Top pizza dough crust with pizza sauce.
Sprinkle with Big Batch Beef, tomatoes, cheese, onion and basil
Bake in 425°F (220°C) oven for about 15 minutes, until cheese is melted and crust is crispy and golden.
So Simple Big Batch Beef: Thoroughly cook 4 lb (2 kg) Extra Lean Ground Beef with 1 pouch onion soup mix in deep skillet on medium-high heat for 9 to 10 minutes, breaking up into small chunks with back of spoon or potato masher, until browned. Drain. Use in recipes right away or freeze to keep. To freeze: Spread mixture in single layer on several foil-lined baking trays; cover loosely with plastic wrap and freeze until meat is firm (about 1 hour). To store: loosen beef, breaking into small chunks; scoop meal-sized portions into freezer bags or sealable containers.

Cheeseburger Version: Eliminate tomatoes, onion, Provolone cheese and basil. Top with 2 cups (500 mL) shredded Cheddar and mozzarella cheese blend.
Excellent source of iron (25% DV), vitamin B12 (174% DV) and zinc (90% DV), 16% DV sodium.

Beer & Garlic Beef Pot Roast

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Both beer and garlic mellow as they slow-simmer – so no need to be alarmed by the quantities used here – they accent the beef beautifully. BIG BONUS: Use the any leftover beef to make a hearty quick barley soup for next day lunch or dinner.
360 Minutes

6 – 8 Servings

3 lb (1.36 kg) Beef Pot Roast (e.g Cross Rib, Blade or Brisket)
10 cloves garlic, peeled and cut in 1/2 lengthwise
Coarsely ground sea salt or kosher salt and freshly ground pepper
¼ cup (50 mL) grainy Dijon mustard
2 tbsp (30 mL) vegetable oil
1 bottle or can beer (12 oz/341 mL)
1 tbsp (15 mL) EACH cornstarch and cold water

Pat pot roast dry. Using tip of sharp paring knife, make small slits all over the pot roast, using your fingers to insert the garlic cloves deep into the meat as you make the slits. Rub roast all over with salt, pepper and grainy mustard, working seasonings into any crevices.
Transfer to slow cooker; add beer. Cover and cook on LOW for 6 to 8 hours until roast is fork-tender.
Remove roast to cutting board; cover with foil to keep warm. Transfer sauce to saucepan and cook over high heat to reduce by half, about 10 minutes. Gradually stir in a mixture that is cornstarch mixed with cold water; heat to boil to thicken. Season to taste. Thinly slice meat and serve with sauce.
TO COOK WITHOUT SLOW COOKER: Cook browned roast with beer mixture in Dutch oven, covered with tight fitting lid in a 325°F(160°C) oven for about 3 hours until meat is fork-tender.

Quick Beef and Barley Soup: Cube leftover pot roast to get approx 3 cups (750 mL) meat; set aside. Heat 1 tbsp (15 mL) vegetable oil in large pot. Add 1 onion, chopped, 2 cloves garlic, minced, 1 EACH large stalk celery, sliced and carrot, sliced and 1/2 tsp (2 mL) EACH dried thyme, salt and freshly ground pepper. Cook over medium-high heat to soften, about 2 minutes. Add 1 tbsp (15 mL) tomato paste, stirring to coat vegetables. Add 3/4 cup (175 mL) pearl barley, 4 cups (1 L) low-sodium beef broth, 3 cups (750 mL) water and 1 can (540 mL) diced stewed tomatoes. Bring to boil; reduce heat and simmer, stirring occasionally, until barley is tender, about 15 minutes. Add cubed cooked beef and any leftover sauce; heat through, about 2 minutes. Makes about 9 cups.

Simple Skillet Ground Beef Stroganoff

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By making Big Batch Ground Beef ahead, recipes such as this can be pulled together in just minutes — a perfect dinner for those nights when everyone is on the run. If you want to skip making the Big Batch Beef, substitute 1 lb (500 g) fresh ground beef, browned with 1 EACH large onion and clove garlic, minced.
20 Minutes

6 Servings

2 cups (500 mL) curly broad egg noodles
2 cups (500 mL) sliced mushrooms
1 small sweet red pepper, thinly sliced
2 ½ cups (625 mL) frozen Big Batch Ground Beef
1 can (10 oz/284 mL) condensed fat-reduced cream of mushroom soup
¾ cup (175 mL) light sour cream
1 tbsp (15 mL) Worcestershire Sauce or Dijon mustard
Chopped fresh parsley and paprika

Cook noodles according to package directions; drain and set aside.
Meanwhile, stir-fry mushrooms and sweet pepper with a splash of vegetable oil in a deep nonstick skillet over medium-high heat, until softened and any liquid from the mushrooms has evaporated, (about 10 minutes). Stir in Big Batch Beef, soup, sour cream and Worcestershire sauce; simmer over medium heat 10 minutes.
Serve over hot egg noodles; garnish with minced fresh parsley and paprika.
Big Batch Ground Beef: Cook 4 lb (2 kg) Extra-Lean Ground Beef in Dutch oven over medium-high heat for 10 minutes, breaking into small chunks with back of spoon, until browned. Drain and return to pot. Add 4 EACH onion and cloves of garlic, minced, simmer for 15 minutes until vegetables are softened. Spread in a single layer on several foil or parchment paper-lined baking trays; freeze until meat is firm, about 1 hour. Loosen into chunks, scoop meal-sized portions into freezer bags. Freeze for up to 3 months.

Good source of iron (21% DV) and excellent source of zinc (44% DV), 25% DV sodium.

Marvellous Mushroom Pot Roast

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Pot roasts make the most comforting one-pot meals. And bonus – they’re so simple to make: Just brown meat and flavourings, add a liquid for cooking, cover and slow-simmer – that’s all there is to it!
180 Minutes

4 lb (2 kg) Beef Pot Roast (e.g. Cross Rib, Blade or Brisket)
Coarsely ground sea salt or Kosher salt and pepper
2 tbsp (30 mL) vegetable oil
3 cloves garlic, minced
1 cooking onion, cut into wedges lengthwise
¼ cup (50 mL) red wine or beef broth
1 can, (284 mL) condensed mushroom soup, undiluted
1 cup (250 mL) dried mushrooms, soaked, straining and reserving soaking liquid
1 cup (250 mL) diced green beans and quartered button mushrooms
2 tbsp (30 mL) chopped parsley

Pat roast dry with towelling and season all over with salt and pepper. Use a heavy Dutch oven or cast iron pot to brown roast. Brown all over in hot oil using medium-high heat for 8 to 10 minutes, turning often with tongs. Remove roast to plate; set aside.
Add garlic and onion to pot; reduce heat to medium and cook until lightly browned, about 3 to 4 minutes, adding more oil or a splash of water to prevent scorching. Stir in wine, scraping up any browned bits from bottom of pot. Stir in mushroom soup, mushrooms, soaked dried mushrooms and liquid from soaked dried mushrooms. Add roast.
*Cover with tight fitting lid Simmer on stove-top over low heat or in 325°F (160°F) for 2 hours, maintaining a constant simmer. Turn roast over; scatter with green beans. Cook an additional 30 to 45 minutes until vegetables and meat are fork-tender. Remove roast and vegetables to platter; tent with foil.
Season sauce to taste. Finish by stirring in parsley. Serve veggies and sauce with sliced roast.

*Slow-Cooker Method: Transfer roast and any liquid in pan (from browning) into a slow cooker insert. Add mushrooms, soaked dried mushrooms and soaking liquid. Cover and slow-cook on LOW setting for 6 to 8 hours. Remove roast to cutting board; cover with foil and towel to keep warm. Add green beans to sauce; cover and cook on HIGH for 30 minutes or until tender. Stir in parsley; serve veggies and sauce with sliced roast.

Mexican Beef Hot Pot

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The recipe for this easy one-pot Mexican Beef dish is a satisfying beef soup takes only 17 minutes from start to finish.
12 Minutes

4 Servings

1 lb (500 g) Lean Ground Beef Sirloin, Round or Chuck, or Lean Ground Beef
1 package (35 g) taco seasoning mix
1 ¾ cup (425 mL) salsa
1 cup (250 mL) beef broth
½ cup (125 mL) instant rice
2 cup (500 mL) frozen mixed vegetables

Cook ground beef in a large saucepan for 8 to 10 minutes, breaking up with back of spoon, until browned and thoroughly cooked; drain.
Add seasoning mix, salsa, broth, and 4 cups (1 L) water. Bring to a boil. Stir in rice; reduce heat, cover and cook about 5 minutes.
Stir in vegetables and heat through. Serve with nachos or toasted flat bread.

Tip: Substitute orzo or broken spaghetti pasta for rice; simmer just until pasta is tender.

MMMMM-Minestrone

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Nothing says home quite as well as enjoying a bowl of this hearty homemade soup. Spaghetti is the perfect pasta for speedy soup since it cooks in just minutes. Each serving is an excellent source of zinc and vitamin A.
15 Minutes

10 Servings

1 tbsp (15 mL) olive oil
1 onion, chopped
2 EACH stalk of celery and carrot, chopped
3 cloves garlic, minced
1 lb (500 g) Canadian Lean or Extra Lean Ground Beef Sirloin*
¾ tsp (4 mL) dried basil
¾ tsp (4 mL) crushed rosemary
¼ tsp (1 mL) crushed red pepper flakes
1 can, ( 19 oz/ 540 mL), kidney beans, drained and rinsed
1 can, (48 oz/1.36 L), tomato juice
1 cup (250 mL) broken spaghetti noodles
¼ cup (50 mL) EACH chopped fresh parsley and grated Parmesan cheese, optional

Heat oil over medium heat, in saucepan. Add onion, celery, carrots and garlic. Cook, stirring, until softened, about 3 minutes. Add beef; cook, breaking up with back of spoon, until browned, about 5 minutes. Drain, if desired.
Stir in basil, rosemary, red pepper flakes and beans. Add tomato juice; bring to boil. Add noodles.
Reduce heat and simmer, uncovered, until spaghetti is tender, about 12 minutes. Stir in parsley and garnish each serving with some Parmesan cheese, if using.
*Other Options: Lean/Extra Lean Ground Round, Lean Ground Chuck, Lean/Extra Lean Ground Beef

Bright Idea: Soup’s are more substantial adding lean ground beef and using tomato juice instead of broth.
Good source of iron (24% DV) and excellent source of zinc (30% DV), 23% DV sodium, 32% DV vitamin A.

Vietnamese Beef Soup

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This fragrant, delicious and healthful beef soup recipe makes a meal in a bowl that cooks in minutes. Boiling stock is poured over paper-thin slices of raw beef in each serving bowl, instantly cooking the beef in this delicious Vietnamese Beef Soup.
40 Minutes

4 Servings

8 cup (2 L) beef stock
2 shallots, minced
1 tbsp (15 mL) peeled, grated ginger root (1/2 inch/1 cm slice)
1 tsp (5 mL) ground Chinese 5 spice mixture
2 whole cloves
1 lb (0.45 kg) Grilling Steak (Top Sirloin or Tenderloin), frozen for 30 minutes for easier slicing
8 oz (250 g) rice stick noodles, vermicelli or ¼ inch (5 mm) wide flat noodles
2 tbsp (30 mL) oyster sauce
¼ tsp (1 mL) pepper
1 ½ cup (375 mL) fresh bean sprouts
2 green onions, thinly sliced
Lime wedges, fresh torn basil or cilantro leaves and sliced

In large saucepan over high heat, combine stock, shallots, ginger root, Chinese 5 spices and cloves; bring to boil. Reduce heat to medium; simmer covered for 30 minutes. Remove and discard cloves.
Meanwhile use cleaver or large knife to slice beef across the grain on diagonal into paper-thin slices 2 inches (5 cm) long. Place slices on a plate, cover tightly and refrigerate. Soak noodles in hot water for 15 minutes; drain and set aside.
Add soaked noodles, oyster sauce and pepper to stock; bring to boil for 3 minutes. Divide beef slices, bean sprouts and green onions equally among 4 large soup bowls. Carefully ladle some of the boiling hot stock into each bowl to cook the beef. Serve with lime wedges, basil, cilantro and red or green chilies as condiments, if desired.

Quick Beef and Barley Soup

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This hearty soup is easy to make with leftover pot roast or oven roast beef.
15 Minutes

9 Cup Servings

1 tbsp (15 mL) vegetable oil
1 onion, diced
2 cloves garlic, minced
1 EACH, large carrot and stalk celery, sliced
½ tsp (2 mL) dried thyme leaves
½ tsp (2 mL) salt
½ tsp (2 mL) freshly ground pepper
1 tbsp (15 mL) tomato paste
¾ cup (175 mL) pearl barley
1 can (540 mL) diced stewed tomatoes
3 cups (750 mL) cubed cooked roast beef

Heat vegetable oil in large pot. Add onion, garlic, carrot, celery, thyme, salt and pepper. Cook over medium-high heat to soften, about 2 minutes.
Add tomato paste, stirring to coat vegetables. Add barley, beef broth, 3 cups (750 mL) water and stewed tomatoes. Bring to boil; reduce heat and simmer, stirring occasionally, until barley is tender, about 15 minutes.
Add Add cooked beef; heat through, about 2 minutes.

Beef and Barley Soup

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You can use Beef Simmering Steak instead of Stewing Cubes in this recipe, if you like. Trim the steak and cut into 1-inch (2.5 cm) cubes.
120 Minutes

8 Servings

1 tbsp (15 mL) vegetable oil
1 lb (500 g) Beef Stewing Cubes, trimmed
6 cup (1.5 L) vegetables, cut in small pieces (i.e. onions, carrots, celery, rutabaga and/or potatoes)
¼ cup (50 mL) pot or pearl barley
1 can (10 oz/284 mL) beef broth
¼ tsp (1 mL) dried thyme
¼ tsp (1 mL) dillweed
¼ tsp (1 mL) pepper
1 bay leaf

Heat oil in Dutch oven over medium-high heat; brown beef cubes. Stir in vegetables, barley, broth, thyme, dillweed, pepper and bay leaf.
Add 4 cups (1 L) water; bring to boil. Reduce heat to simmer; cover and cook for about 2 hours or until beef and barley are tender.
Discard bay leaf before serving.

Source of iron (13% DV) and excellent source of zinc (39% DV).

Rustic Italian Beef and Tomato Soup

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This simple beef based meal-soup recipe has two unlikely ingredients: tomato juice and day-old bread. The bread is an old-fashioned no-fat trick for thickening. A half cup (125 mL) of tomato juice represents one Food Guide Serving of vegetables.
30 Minutes

8 Servings

2 tbsp (30 mL) olive oil
1 onion, chopped
2 carrots, sliced into half rounds
4 cloves garlic, minced
½ tsp (2 mL) dried rosemary, crumbled
¼ tsp (1 mL) EACH salt and pepper
3 cups (750 mL) tomato juice
1 cup (250 mL) sodium-reduced beef broth
2 cups (500 mL) slivers of thinly sliced cooked roast beef OR cooked Extra Lean Ground Beef (see Cook’s Notes below)
3 cups (750 mL) large cubes day-old baguette, French stick or ciabatta bread
¼ cup (50 mL) Parmigiano-Reggiano or Romano cheese, grated
¼ cup (50 mL) fresh basil or parsley, minced

Heat oil over medium-high heat in large saucepan; cook onion, carrots, garlic, rosemary, salt and pepper, stirring occasionally, until softened, about 8 minutes.
Add tomato juice, beef broth and 1 cup (250 mL) water; bring to boil. Reduce heat and simmer for 10 minutes.
Add beef and bread; stir until bread has ‘melted’ into soup and soup thickens, about 8 minutes. Stir in cheese and basil.
Cook’s Notes: To get 2 cups (500 mL) cooked ground beef, cook 1 lb (500 g) Extra Lean or Lean Ground Beef Sirloin or Ground Beef in non-stick skillet, over medium-high heat for 8 to 10 minutes, breaking into small chunks with back of spoon while cooking. Cook until browned and completely cooked. Drain.

Good source of iron (17% DV) and excellent source of zinc (33% DV), 28% DV sodium.

Strip Loin Medallion Surf & Turf

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Grilled beef steak and shrimp — an easy but elegant surf and turf recipe.
20 Minutes

4 Servings

1 tsp (5 mL) black pepper
1 tsp (5 mL) ground cumin
1 tsp (5 mL) ground coriander
1 tsp (5 mL) sugar
½ tsp (2 mL) curry powder
½ tsp (2 mL) celery salt
½ tsp (2 mL) garlic salt
¼ tsp (1 mL) salt
1 ½ lb (0.68 kg) Strip Loin Grilling Steaks or Medallions, each 6 oz (185 g)
12 large fresh prawns/shrimp (optional), shells removed and tails on

Combine seasonings in small bowl. Rub steaks all over with seasoning mixture; refrigerate for 30 minutes. If serving prawns as part of meal, soak 4 bamboo skewers in water for 30 minutes.
Broil or grill steaks using medium-high heat, for 10 to 12 minutes, turning at least twice, for medium-rare doneness 145°F(63°C). Transfer to platter; tent with foil and let stand for 5 minutes.
Meanwhile, thread 3 prawns onto each skewer and broil or grill for 2 minutes per side, turning only once. Serve each steak with a skewer of prawns.

Excellent source of iron (36% DV) and zinc (77% DV).