Southwestern Beef Steak and Kidney Beans

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This Southwestern Beef Steak & Kidney Beans recipe is much like having a stir-fry without the complicated cooking urgency that a stir-fry demands. For dinner in 20 minutes, start by making rice. As it cooks, you can get everything else made and ready to serve.
20 Minutes

4 Servings

1 tsp (5 mL) Cajun spice
1 tsp (5 mL) ground cumin
¼ tsp (1 mL) EACH salt and hot pepper flakes
1 lb (0.45 kg) Beef Minute Steak (or thin cut Grilling Steak)
2 tbsp (30 mL) olive oil
½ cup (125 mL) chopped red onion
1 sweet red pepper, diced
½ cup (125 mL) salsa
½ cup (125 mL) frozen corn
⅓ cup (75 mL) tomato ketchup
19 oz (540 mL) can kidney beans, drained and rinsed
Lime Wedges

Combine Cajun spice, cumin, salt and pepper flakes in small bowl. Set aside half of mixture. Sprinkle both sides of steak with remaining mixture.
Heat half of the oil in non-stick skillet over medium-high heat, cook steak about 8 minutes, turning at least twice, for medium-rare doneness 145°F(63°C). Remover to plate; cover loosely with foil. Let stand for 5 minutes before slicing thinly across the grain.
Meanwhile, reduce heat to medium; add remaining oil. Cook onion, red pepper and reserved spice mixture, cook, stirring occasionally, until onion is softened, about 4 minutes. Add salsa, corn, ketchup and beans; heat through, about 4 minutes. Toss with steak slices; serve with squeeze of lime.

Cook’s Notes: If you don’t have Cajun spice, use 1/4 tsp (1 mL) paprika, dried oregano, garlic powder and thyme.
Excellent source of iron (34% DV), and zinc (62% DV), 41% DV sodium.

Pan-Seared Beef Medallions with Simple Port Sauce

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For a quick restaurant-steak experience at home, use thick-cut beef grilling medallions or tenderloin steaks, pan-seared and served with this simple sauce. You’ll be surprised that it’s so easy to do!
20 Minutes

6 Servings

1 ½ lb (0.68 kg) Beef Tenderloin or Strip Loin Grilling Medallions/Steak, 1-inch (2.5 cm) thick (about 6 medallions)
½ tsp (2 mL) EACH salt and pepper
4 tsp (20 mL) vegetable oil
1 onion, chopped
1 tbsp (15 mL) chopped fresh sage (or 1 tsp/5 mL crumbled dry sage)
1 cup (250 mL) sodium-reduced beef stock
⅓ cup (75 mL) port or red wine
1 cup (250 mL) canned whole berry cranberry sauce
1 tsp (5 mL) finely grated orange rind

Season medallions with salt and pepper. Heat oil over medium-high heat in heavy skillet; add medallions and cook about 12 to 14 minutes for medium rare 145°F(63°C). Remove from pan; keep warm.
Reduce heat to medium, fry onion and sage until softened, about 2 minutes.
Add stock and port; bring to boil to deglaze pan, stirring up any browned bits from pan with wooden spoon. Stir in cranberry sauce; bring to boil and cook until slightly reduced, about 5 minutes. Stir in orange rind. Serve with medallions.

Good source of iron (21% DV) and excellent source of zinc (64% DV)

Easy Asian Grilled Beef Steak

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If using Marinating Steak or Medallions such as Inside Round Marinating Medallions, pierce meat all over with a fork before marinating, and marinate for 4 to 12 hours.
12 Minutes

4 – 6 Servings

¾ cup (175 mL) soy sauce
¼ cup (50 mL) packed brown sugar
1 tbsp (15 mL) minced ginger root
1 clove garlic, minced
2 tbsp (30 mL) vegetable oil
dash, sesame oil (optional)
1 ½ lb (750 g) Canadian Beef Strip Loin Grilling Steak or Medallions (about 1-inch/2.5 cm thick)

Combine soy sauce, sugar, ginger root, garlic, vegetable oil and sesame oil (if using), in large seal-able freezer bag.
Add steak to the marinade; marinate in the fridge for 30 minutes to 2 hours.
Remove steak from marinade, discarding marinade*; pat steaks dry with paper towel.
Grill over medium-high heat for 10 to 12 minutes, turning at least twice for medium-rare doneness 145°F (63°C). Cover steaks loosely with foil and let steaks rest for 5 to 10 minutes.

Cooks Notes: *To use the marinade as a dipping sauce, boil for 1 minute before serving. **Steaks continue to cook once removed from heat, so internal temperatures continue to climb. By definition, final temperatures are 145°F (63°C) for medium-rare, 160°F (71°C) for medium and 170°F (77°C) for well done.

Strip Loin Steak with Sautéed Mushrooms

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Carve grilled steaks into thin slices to pass and share at the table. This platter presentation lets you choose just how much you want. Only 144 calories per serving. WOW!
15 Minutes

4 – 6 Servings

2 Beef Strip Loin Grilling Steaks, 1 inch (2.5 cm) thick (each 8 oz/250 g)
Freshly ground black pepper or Montreal Steak spice
2 tsp (10 mL) canola oil
2 cups (500 mL) sliced mushrooms (button, crimini or baby portobello)
2 tbsp (30 mL) minced shallots
2 cloves garlic, minced
¼ cups (50 mL) dry white wine
1 tsp (5 mL) dried thyme or tarragon
1 tsp (5 mL) Worcestershire sauce
¼ tsp (1 mL) salt

Pat steaks dry; season with pepper or steak spice. Grill over medium-high heat for about 10 minutes, turning at least twice, for medium-rare 145°F(63°C).
Meanwhile, heat oil in large skillet over medium-high heat. Add mushrooms and shallots; cook until shallots are softened, about 4 minutes. Add garlic; sauté for 30 seconds. Stir in wine, thyme and Worcestershire sauce; cook, stirring often, for 2 to 3 minutes or until wine is reduced. Season with salt and pepper to taste.
Trim steaks, as needed, discarding trim. Carve crosswise into thin slices. Serve topped with sautéed mushrooms.

Next time: You can stir in 1/4 cup (50 mL) of sour cream into the sautéed mushrooms for a stroganoff-style sauce if you like.
Adapted from © Cook! Dietitians of Canada 2011. Published by Robert Rose Inc.
1.9 mg iron, 63% DV vitamin B12

Beef Potstickers

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Serve this recipe for tasty beef morsels as an interesting appetizer or main course with steamed rice and stir-fried vegetables. Allow 3 to 4 beef potstickers per person as an appetizer (or 6 to 8 for a meal).
10 Minutes

40 Potstickers servings

1 cup (250 mL) Cooked roast beef (or 125 g deli roast beef), coarsely chopped
½ cup (125 mL) shredded green cabbage (or bagged coleslaw)
1 plum tomato, cut in chunks
¼ cup (50 mL) green onions, chopped
1 ½ cup (375 mL) honey garlic barbecue sauce
1 tbsp (15 mL) EACH minced ginger and garlic
Hot sauce to taste
1 tsp (5 mL) EACH cumin and cornstarch
1 400 g package – 3 inch (7.5 cm) wonton wrappers
1 whisked egg

Combine beef, cabbage, tomato, onion, 1/2 cup (125 mL) of the barbecue sauce, ginger, garlic, hot sauce, cumin and cornstarch in food processor, chopping by pulsing for 10 to 15 times.
Lay wonton wrappers on waxed paper and brush with whisked egg. Spoon approximately 1 tsp (5 mL) of the beef mixture onto center of each wrapper. Fold up wrapper and pinched closed like a perogy.
Boil first 20 potstickers in large pot of simmering water for about 3 minutes; remove with a slotted spoon. Repeat with remaining potstickers. Gently transfer cooked potstickers to large pan with remaining barbecue sauce. Heat for 3 minutes.

Tip: For a spicier sauce, add 1 tbsp (15 mL) bottled hot Asian chili sauce.
A source of Iron (14% RDI) and a source of Zinc (11% RDI)

Sirloin Salisbury Steak

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Here’s a nice burger-type meal when you don’t feel like bundling up to go out to the grill. Serve this lean savoury sirloin dish with steamed mixed vegetables and mashed potatoes.

6 Servings

1 egg, beaten
2 tbsp (30 mL) seasoned or plain bread crumbs
1 lb (500 g) Extra Lean Ground Beef Sirloin
1 small onion, minced
2 tsp (10 mL) vegetable oil
1 ½ cups (375 mL) chopped mushrooms
¼ tsp (1 mL) dried thyme
1 tbsp (15 mL) all-purpose flour
1 cup (250 mL) sodium reduced beef stock
⅛ tsp (0.5 mL) salt and pepper to taste

Combine egg, crumbs, beef and half the onion. Form into 6 patties.
Heat oil in large non-stick skillet over medium-high heat; cook patties for 2 minutes per side and remove to plate. Cook remaining onion, mushrooms and thyme until softened. Stir in flour. Gradually stir in; cook, stirring, for 1 minute or until thickened.
Return patties to skillet; cover and simmer over low heat for 10 minutes or until digital thermometer inserted sideways into patty reads at least 160°F (71°C). Season to taste.

Source of iron (14% DV) and excellent source of zinc (41% DV), 7% DV sodium.

Mini Cheeseburger Beef Salad

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This recipe makes kid-sized burgers with a veggies bonus. Lean Beef burgers deliver an excellent source of protein, zinc and vitamin B12 – not to mention flavour!
15 Minutes

4 Servings

1 lb (500 g) Lean Ground Beef Sirloin or Chuck*
¼ cup (50 mL) dry bread crumbs
2 tbsp (30 mL) steak sauce
1 small onion, finely chopped
1 egg, lightly beaten
½ cup (125 mL) shredded Cheddar cheese
Salad: Iceberg lettuce wedges
halved grape tomatoes
shredded Cheddar cheese
sliced dill pickles
Yellow Mustard Dressing (recipe follows)

Lightly combine beef, bread crumbs, steak sauce, onion, egg and shredded cheese.
Gently form into four 3/4-inch (2 cm) thick patties.
Grill over medium-high heat on lightly oiled grill for 5 to 7 minutes per side or until digital instant read thermometer inserted sideways into centre of each patty reads 160°F (71°C)
Top lettuce wedges with cooked patties. Add some grape tomatoes, cheese and pickles. Drizzle with some Yellow Mustard Dressing.

Yellow Mustard Dressing: Combine 1/2 cup (125 mL) Thousand Islands Dressing with 1/4 cup (50 mL) yellow mustard.
*Other options: Lean Ground Round Beef, Lean Ground Beef
Good source of iron (21% DV) and excellent source of zinc (59% DV) and vitamin B12 (70% DV), 10% DV sodium

Beef Cheeseburger Mini Meat Loaves

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Bring kids to the table with this recipe for Beef Cheeseburger Mini Meat Loaves. Kids love the fast food flavours. You love that they’re getting the goodness of lean Canadian beef. These cook much faster than regular meat loaf, bringing new meaning to the term fast food.
30 Minutes

6 Servings (2 meat loaves per)

1 ½ lb (750 g) Extra Lean or Lean Ground Round or Chuck*
1 egg, beaten
1 cup (250 mL) shredded Canadian Cheddar cheese
⅓ cup (75 mL) finely shredded onion (1 small)
¼ cup (50 mL) dry bread crumbs
2 tbsp (30 mL) EACH burger relish and prepared mustard
¼ tsp (1 mL) EACH salt and pepper
½ cup (125 mL) ketchup

Combine beef, egg, 1/2 cup (125 mL) of the cheese, onion, bread crumbs, relish, mustard, salt and pepper. Mix lightly but thoroughly to blend.
Lightly spray 12 muffin or custard cups with cooking spray. Divide mixture among cups; make indentation in centre of each with back of spoon. Fill indentations with ketchup. Sprinkle each with remaining cheese, dividing equally.
Bake in 375°F (190°C) oven for 25 to 30 minutes or until digital rapid-read thermometer inserted into meat portion of EACH reads 160°F (71°C).

*Other Options: Or use Lean Ground Beef Sirloin or any other Lean or Extra Lean Ground Beef
Bright Idea: You can grate the onion so kids don’t come across any “unpleasant bits” they want to pick out.
Make Ahead Tip: For a wholesome meal that is ready when you are, make ahead and freeze some mini meat loaves. Wrap each cooled meat loaf separately in plastic wrap or foil; freeze for up to 3 months. Thaw and heat in microwave in just minutes.
Good source of iron (19% DV) and excellent source of zinc (67% DV), 25 % DV sodium.

Indian-style Beef Burger

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This original and delicious Indian-inspired burger combines lightly spiced, curried ground beef and Canadian Feta. The whole is topped with a creamy yogurt and coriander based garnish and sandwiched between warm multi-grain buns. These juicy burgers are sure to be the star of your next barbecue.
15 Minutes

4 – 6 Servings

1 ⅓ lb (0.6 kg) Extra-lean Canadian ground beef
¼ cup (50 mL) tomato paste
1 tbsp (15 mL) curry powder
1 egg
½ cup (125 mL) breadcrumbs
¾ cup (175 mL) Canadian Feta, crumbled
Freshly ground pepper, to taste
4-6 multi-grain burger buns
Topping: ¼ cup (50 mL) plain yogurt
¼ cup (50 mL) mayonnaise
1 tbsp (15 mL) honey
2 tbsp (30 mL) fresh cilantro, coarsely chopped
4 to 6 lettuce leaves

Mix all the ingredients together in a bowl, except the buns and toppings. Season to taste.
Divide mixture and shape into 4 or 6 patties.
Cook on lightly oiled grill over medium heat (425°F/220°C) for 6 to 7 minutes per side until digital instant read thermometer reads 160°F (71°C) when inserted sideways into each patty.
Meanwhile, make topping by combining yogurt, mayonnaise, honey and cilantro; season to taste. Spread onto toasted buns.
Fill buns with burgers and garnish with lettuce

Recipe adapted from Dairy Farmers of Canada. For more cheese recipes visit allyouneedischeese.ca.

The All-Canadian Beef Sirloin Cheeseburger

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This boast-able burger represents the taste of the nation: Canadian quality beef, smoked Canadian Cheddar, back bacon and seasonings reminiscent of tourtière – OH Canada!
10 Minutes

4 Servings

1 egg
3 tbsp (45 mL) dry bread crumbs
½ small onion, grated
¼ tsp (1 mL) EACH ground cloves and allspice
¼ tsp (1 mL) EACH dried marjoram (optional), salt and pepper
1 lb (0.45 kg) Lean Ground Beef Sirloin
8 slices Canadian smoked Cheddar cheese
4 hamburger buns
4 slices back bacon
Crunchy Apple Slaw (recipe follows)

Stir egg with bread crumbs in large bowl; add onion, cloves, allspice, marjoram (if using), salt and pepper. Mix in beef until just combined. Shape into four 1/2-inch (2 cm) thick patties. Make thumbprint depression in centre of each to prevent rounding while cooking. (Make-ahead: Cover and refrigerate for 30 minutes or for up to 24 hours.)
Place on greased grill over medium-high heat; close lid and cook, turning once, until digital instant read thermometer inserted sideways into centre of each patty reads 160°F (71°C), about 10 minutes. Top each patty with cheese to melt.
Meanwhile, toast buns. Grill back bacon, turning once, until golden, about 1 minute. Assemble burgers by sandwiching slice of bacon, burger patty and some Apple Slaw in buns.

Crunchy Apple Slaw: In bowl, toss together 1-1/4 cups shredded green cabbage, 2/3 cup julienned apple, 1 green onion, sliced (optional), 3 tbsp light mayonnaise, 1 tsp white wine vinegar or cider vinegar and pinch EACH granulated sugar, salt and pepper. Makes 1-3/4 cups (425 mL)
Per serving: 4.7 mg iron (34% DV), 411 mg calcium (37% DV), 60 µg folate (27% DV). Excellent source of calcium and folate.

So Trendy Beef Burgers

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Up-to-the-minute ingredients featured in this recipe combine to transform beef burgers into haute cuisine.
20 Minutes

4 Servings

1 package (14 g) dried porcini mushrooms
1 tbsp (15 mL) olive oil
4 unpeeled garlic cloves
1 ½ lb (750 g) Lean Ground Beef Sirloin, Round or Chuck*
1 tbsp (15 mL) finely chopped fresh tarragon
1 tsp (5 mL) salt
½ tsp (2 mL) black pepper
4 sourdough or Kaiser buns (4-1/2 inch 11 cm), split in half horizontally
Arugula leaves
3 oz (75 g) crumbled soft goat cheese
4 yellow or golden tomato slices

Combine porcini mushrooms with 1 cup (250 mL) boiling water in small bowl; let stand for 20 minutes. Drain and rinse mushrooms; chop finely and set aside.
Heat oil in small skillet over very low heat. Add unpeeled garlic; cook, stirring often, for about 10 minutes or until softened and skins are golden. Remove from skillet; let cool slightly. Squeeze garlic out of skins into large bowl, mashing with back of spoon.
Add porcini mushrooms, ground beef, tarragon, salt and pepper to bowl with garlic; lightly combine. Form into four 3/4-inch (2 cm) thick even-sized patties. Grill patties using medium-high heat for 5 to 7 minutes per side, until digital rapid-read thermometer inserted sideways into centre of each patty reads 160°F (71°C). Meanwhile, grill cut sides of buns until lightly golden.
Place arugula on bottom halves of buns; top each with cooked patty. Top each patty with piece of goat cheese, tomato slice and bun top.

An excellent source of Iron (43% RDI) and Zinc (102% RDI).

Greek Goddess Inside Out Sirloin Beef Burgers

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Steak Burgers are packed with more flavour than just what’s on top! With fresh ground Round, Chuck or Sirloin from your local grocer, it’s easy to make these signature burgers at home.

6 Servings

1 lb (500 g) Lean Ground Beef Sirloin
1 egg
1 clove garlic, minced
½ cup (125 mL) crumbled feta cheese
¼ cup (50 mL) chopped softened sun-dried tomatoes
¼ cup (50 mL) EACH bread crumbs and minced onion
2 tbsp (30 mL) Worcestershire sauce
1 tsp (5 mL) dried oregano

Combine beef, egg, garlic, cheese, sun-dried tomatoes, bread crumbs, onion, Worcestershire sauce and oregano in bowl.
Divide meat into 6 portions. Form into 3/4 inch (2 cm) thick patties. Make a thumb-print depression in centre of each patty (to prevent rounding while they grill). Make Ahead: Refrigerate, covered, for 1 hour or up to 1 day.
Grill over medium heat on preheated, oiled grill for 5 to 7 minutes per side, testing doneness with a digital instant read thermometer inserted sideways into centre of each patty to ensure patties are cooked to 160°F (71°C).

Good source of iron (19% DV) and excellent source of zinc (44% DV), 14% DV sodium.

Cocktail Hour Beef Burger

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This burger has all the trappings of a Caesar, without the vodka. Lean Beef burgers deliver an excellent source of protein, zinc and vitamin B12 – not to mention flavour!
15 Minutes

4 Servings

1 lb (500 g) Lean Ground Beef Sirloin or Chuck*
¼ cup (50 mL) dry bread crumbs
2 tbsp (30 mL) steak sauce
1 small onion, finely chopped
1 egg, lightly beaten
2 tsp (10 mL) worcestershire sauce
1 celery stalk, minced
1 tsp (5 mL) celery salt
1 tsp (5 mL) hot pepper sauce
Toppers: tomato slice
celery salt
cocktail pickle

Lightly combine beef, bread crumbs, steak sauce, onion, egg, worcestershire sauce, celery, celery salt and hot pepper sauce.
Gently form into four 3/4-inch (2 cm) thick patties.
Grill over medium-high heat on lightly oiled grill for 5 to 7 minutes per side or until digital instant read thermometer inserted sideways into centre of each patty reads 160°F (71°C).
Top with tomato slice sprinkled with celery salt and cocktail pickle as garnish.

*Other options: Lean Ground Round Beef, Lean Ground Beef.
Good source of iron (21% DV) and excellent source of zinc (59% DV) and vitamin B12 (70% DV), 10% DV sodium

International Beef Burgers

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Chart a new course in burger flavours with these unusually tasty combinations. Start with the basic beef mixture recipe, add the suggested seasoning blends and toppings.
10 Minutes

4 – 6 Servings

1 lb (500 g) Lean Ground Beef Sirloin, Round or Chuck, or Lean Ground Beef
1 egg, beaten
¼ cup (50 mL) dry bread crumbs or small flake oatmeal

Combine ground beef with egg, bread crumbs or oatmeal and one of the suggested seasonings below, mixing gently.
Shape into four to six 3/4-inch (2 cm) thick patties.
Broil or grilll using medium-high heat for 5 to 7 minutes per side, until digital rapid-read thermometer inserted sideways into centre of each patty reads 160°F (71°C).

Muffletta-Style Inside Out Sirloin Beef Burgers

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When is something as delicious as sirloin steak not a sirloin steak? When it’s a sumptuous Sirloin Steak Burger of course! Steak Burgers are packed with more flavour than just what’s on top! With fresh ground Round, Chuck or Sirloin from your local grocer, it’s easy to make these signature burgers at home. The cheese here goes underground for easier grill management and burgers so delicious – from the inside OUT.

6 Servings

1 lb (500 g) Lean Ground Beef Sirloin
1 egg
1 clove garlic, minced
½ cup (125 mL) shredded provolone cheese
⅓ cup (75 mL) chopped pitted green olives
¼ cup (50 mL) EACH bread crumbs and minced onion
2 tbsp (30 mL) Worcestershire sauce
1 tsp (5 mL) dried Italian seasoning
Tasty Topping, optional (recipe follows)

Combine beef, egg, garlic, cheese, olives, bread crumbs, onion, Worcestershire sauce and seasoning in bowl.
Divide meat into 6 portions. Form into 3/4 inch (2 cm) thick patties. Make a thumb-print depression in centre of each patty (to prevent rounding while they grill). Make Ahead: Refrigerate, covered for 1 hour or up to 1 day.
Grill over medium heat on preheated, oiled grill for 5 to 7 minutes per side, testing doneness with a digital instant read thermometer inserted sideways into centre of each patty to ensure patties are cooked to 160°F (71°C). Top with the Tasty Topping (if desired).

Tasty Topping: Pan fry 1 green pepper (slivered) in nonstick pan with 1 tsp (5 mL) olive oil until just softened. Stir in 1/2 cup (125 mL) slivered thinly sliced summer sausage; warm through. Toss with 1/2 cup (125 mL) sliced iceberg lettuce and 1/4 cup (50 mL) and Italian salad dressing.
Good source of iron (19% DV) and excellent source of zinc (44% DV), 24% DV sodium.

Warm Greek Sandwiches and Mini Beef Burgers

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Here’s how to get a simple kid’s meal and a more adventurous parent-meal from one basic recipe. Make up a flavourful ground beef base mixture and then split the batch in two — use one half for kid-friendly Mini Beef Burgers and the other half to make Warm Greek Sandwiches. While the beef burgers cook, the sandwiches are quickly pulled together.
5 Minutes

4 sandwiches, 15 burgers servings

1 ¼ lb (625 g) Lean Ground Beef Sirloin, Round or Chuck*
¼ cup (50 mL) Worcestershire sauce
2 green onions, thinly sliced
1 carrot, finely grated
1 tbsp (15 mL) wheat germ
¼ tsp (1 mL) pepper

Combine beef, Worcestershire sauce, onions, carrot, wheat germ and pepper in a bowl. Divide mixture into 2 equal portions. Use half the mixture to make Warm Greek Sandwiches and the other half to make Mini-Burgers.
Warm Greek Sandwiches: Cook half the ground beef mixture in large non-stick skillet over medium-high heat, breaking up meat with back of spoon, for 10 minutes or until thoroughly cooked. Remove from heat; drain and toss with 1/4 cup (50 mL) calorie reduced Greek vinaigrette dressing. Divide among 4 warm whole wheat pitas. Top with some shredded iceberg lettuce, diced tomato, sliced red onion and crumbled feta cheese.
Mini-Burgers: Form half the ground beef mixture into fifteen patties, using 1 tbsp (15 mL) for each patty to make 3/4 inch (2 cm) thick patties. Bake on foil-lined baking tray in a preheated 400°F (200°C) oven for about 12 minutes or until digital thermometer inserted into several patties reads 160°F (71°C). Cut 5 hot dog buns into thirds and tuck a patty into each third. Note: Any extra patties can be frozen for up to 3 months.

*Other Options: Lean Ground Beef
Per Mini-Burger (with bun): 74 Calories, 4 g protein, 2 g fat, 9 g carbohydrate, 120 mg sodium (5% DV). Source of iron (6% DV) and zinc (9% DV).

California Beef Burger

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This beef burger recipe is flavoured with Mexican seasonings, topped with crunchy marinated onion and a tangy guacamole and tucked into flour tortilla instead of a bun.
15 Minutes

4 – 6 Servings

1 small red onion, cut into thin slices
¼ cup (50 mL) vinaigrette-style salad dressing
1 ¼ lb (625 g) Lean Ground Beef Chuck*
¼ cup (50 mL) fine bread crumbs
1 egg, lightly beaten
1 pkg (35 g) taco seasoning mix
2 ripe avocados
2 tbsp (30 mL) lemon OR lime juice
1 tbsp (15 mL) chopped fresh cilantro (optional)
Salt, pepper and hot pepper sauce
4-6 flour tortillas
4-6 lettuce leaves

In resealable freezer bag, combine onion slices with dressing; squeeze out air, seal bag and marinate at least 15 minutes.
Meanwhile, in medium bowl, combine ground beef, bread crumbs, egg and taco seasoning; mix lightly but thoroughly. Gently form into four to six 3/4-inch (2.5 cm) thick patties. Place on oiled grill over medium-high heat for 5 to 7 minutes per side, until digital instant-read thermometer inserted sideways into centre of each patty reads at least 160°F (71°C).
Meanwhile, in small bowl, peel and mash avocados. Stir in lemon juice and cilantro (if using); season with salt, pepper and hot pepper sauce to taste. To serve, place each burger onto a lightly grilled tortilla, top with some of the mashed avocado, marinated onion slices and lettuce.

*Other Options: Lean Ground Round, Sirloin or Lean Ground Beef

Baby Blues Mini Beef Sirloin Burgers

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With these yummy burgers, it’s what’s inside that counts – the bit of a bite from blue cheese paired with savoury sirloin and just a touch of tarragon. Yum!

12 Servings

1 lb (500 g) Lean Ground Beef Sirloin
1 egg
1 clove garlic, minced
⅓ cup (75 mL) crumbled blue cheese
¼ cup (50 mL) EACH bread crumbs and minced onion
2 tbsp (30 mL) Worcestershire sauce
4 tsp (20 mL) chopped fresh tarragon

Combine beef, egg, garlic, cheese, bread crumbs, onion, Worcestershire sauce and tarragon in bowl.
Divide meat into 12 portions. Form into 3-inch (8 cm) patties. Make a thumb-print depression in centre of each patty (to prevent rounding while they grill). Make Ahead: Refrigerate, covered, for up to 1 day.
Grill over medium heat on preheated, oiled grill for 4 minutes per side or until digital instant read thermometer inserted sideways into centre of each patty reads 160°F (71°C).

Surf and Turf Beef Burger

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This is a budget-wise version of the steak-house classic. Lean Beef burgers deliver an excellent source of protein, zinc and vitamin B12 – not to mention flavour!
15 Minutes

4 Servings

1 lb (500 g) Lean Ground Beef Sirloin or Chuck*
¼ cup (50 mL) dry bread crumbs
2 tbsp (30 mL) steak sauce
1 small onion, finely chopped
1 egg, lightly beaten
3 tbsp (45 mL) minced fresh dill
Baby Shrimp Salsa (recipe follows)

Lightly combine beef, bread crumbs, steak sauce, onion, egg and fresh dill.
Gently form into four 3/4-inch (2 cm) thick patties.
Grill over medium-high heat on lightly oiled grill for 5 to 7 minutes per side or until digital instant read thermometer inserted sideways into centre of each patty reads 160°F (71°C). Top with Baby Shrimp Salsa

Baby Shrimp Salsa: Stir together 1 cup (250 mL) frozen cooked baby shrimp, thawed, 3 radishes, thinly sliced, and 2 tbsp (30 mL) EACH mayonnaise and seafood cocktail sauce. Garnish with minced fresh dill.
*Other options: Lean Ground Round Beef, Lean Ground Beef
Good source of iron (21% DV) and excellent source of zinc (59% DV) and vitamin B12 (70% DV), 10% DV sodium

Mini Beef Burgers and Warm Greek Sandwiches

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Here’s how to get a simple kid’s meal and a more adventurous parent-meal from one basic recipe. Make up a flavourful ground beef base mixture and then split the batch in two — use one half for kid-friendly Mini beef Burgers and the other half to make Warm Greek Sandwiches. While the beef burgers cook, the sandwiches are quickly pulled together.
12 Minutes

15 burgers

1 ¼ lb (625 g) Lean Ground Beef Sirloin, Round or Chuck*
¼ cup (50 mL) Worcestershire sauce
2 green onions, thinly sliced
1 carrot, finely grated
1 tbsp (15 mL) wheat germ
¼ tsp (1 mL) pepper

Combine beef, Worcestershire sauce, onions, carrot, wheat germ and pepper in a bowl. Divide mixture into 2 equal portions. Use half the mixture to make Warm Greek Sandwiches and the other half to make Mini-Burgers.
Mini Burgers: Form half the ground beef mixture into fifteen patties, using 1 tbsp (15 mL) of mixture for each patty to make 3/4 inch (2 cm) thick patties. Bake on foil-lined baking tray in a preheated 400°F (200°C) oven for about 12 minutes or until digital thermometer inserted into several patties reads 160°F (71°C). Cut 5 hot dog buns into thirds and tuck a patty into each third. (Any extra patties can be frozen for up to 3 months).
Warm Greek Sandwiches: Cook half the ground beef mixture in large non-stick skillet, breaking up beef with back of spoon, over medium-high heat for 10 minutes or until thoroughly cooked. Remove from heat; drain and toss with 1/4 cup (50 mL) calorie-reduced Greek vinaigrette. Divide among 4 warm whole wheat pitas. Top with some shredded iceberg lettuce, diced tomato, sliced red onion and crumbled feta cheese. Makes 4 sandwiches.

Per sandwich: 369 Calories, 20 g protein, 15 g fat, 41 g carbohydrate, 740 mg sodium (31% DV). Excellent source of iron (29% DV) and zinc (46% DV).
*Other Options: Lean Ground Beef