Sunny Day Shepherd’s Pie

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Shepherd’s pie is comfort food at its finest. With just 241 calories per serving and a beta carotene-rich sweet potato topping, this version is a healthy twist on the old standby!
50 Minutes

6 Servings

1 lb (500 g) Extra Lean or Lean Ground Beef
1 clove garlic, minced
½ cup (125 mL) chopped onion
½ cup (125 mL) chopped carrot
½ cup (125 mL) chopped celery
½ tsp (2 mL) freshly ground black pepper
¼ tsp (1 mL) salt
¼ tsp (1 mL) ground nutmeg
1 ½ tbsp (22 mL) all-purpose flour
1 ¼ cups (300 mL) reduced-sodium chicken or beef broth
½ cup (125 mL) frozen corn niblets
2 cups (500 mL) mashed sweet potatoes (about 2 medium)

Cook ground beef in large skillet over medium-high heat, breaking up with potato masher or back of 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 pan.
Reduce heat to medium. Add garlic, onion, carrot, celery, pepper, salt and nutmeg to skillet; sauté for 4 to 5 minutes or until vegetables are softened. Sprinkle with flour; sauté for 1 minutes. Gradually stir in broth and bring to boil; boil, stirring, until thickened. Return beef and accumulated juices to skillet. Add corn and stir to coat.
Transfer into 8-inch (20 cm) square glass baking dish. Top with layer of sweet potatoes.
Bake in 350°F (180°C) oven for 35 to 40 minutes or until digital instant read thermometer inserted into centre of casserole reads 160°F (71°C)

Tip: Stir a splash of broth into the mashed sweet potatoes to make them easy to spread on top.
Cook! Dietitians of Canada 2011. Published by Robert Rose Inc.
2.6 mg iron, 43% DV zinc, 190% DV vitamin A.

All-New Shepherd’s Pie

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All the makings of a shepherd’s pie put together differently! This one-dish dinner is simple to make, using new Hamburger Helper® Cheesy Baked Potato® Dinner Mix. Just assemble everything in the baking pan, pop in the oven and relax while dinner cooks unattended — you don’t even have to cook the ground beef first!
55 Minutes

5 Servings

1 pkg (176 g) Hamburger Helper® Cheesy Baked Potato® Dinner Mix
1 lb (0.45 kg) Canadian Lean or Extra Lean Ground Beef
1 pkg (500 g) Green Giant® Garden Creations® California Combo frozen mixed vegetables or (300 g) Green Giant® Frozen Mixed Vegetables
¼ cup (50 mL) milk

Layer Hamburger Helper® potatoes in bottom of 9-inch (23 cm) square baking dish. Crumble uncooked ground beef on top.
Combine Hamburger Helper® sauce mix with 2 cups (500 mL) hot water; pour over beef. Layer frozen vegetables over beef. Cover tightly with foil; bake at 400°F (200°C) for 55 to 60 minutes.
Stir milk into cheese topping mix; drizzle over baked casserole.

For more easy recipes at Lifemadedelicious.ca
Good source of iron (18% DV) and excellent source of zinc (47% DV), 41% DV sodium.

Italian Beef Stuffed Peppers

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Stuffed peppers are a classic slow-cooker meal. Since they are quick and easy to prepare, this beef recipe will be a welcome addition to your family’s repertoire.
300 Minutes

6 Servings

6 small to medium red, yellow and/or green sweet peppers, tops removed, cored and seeded
1 lb (500 g) Lean Ground Beef Round or Sirloin*
1 ½ cup (375 mL) cooked rice (about 1/2 cup/125 mL uncooked)
2 eggs, lightly beaten
2 cloves garlic, minced
⅓ cup (75 mL) grated Parmesan cheese
2 tbsp (30 mL) finely chopped fresh parsley
½ tsp (2 mL) EACH salt and black pepper
1 cup (250 mL) tomato sauce or pasta sauce

Cut small hole in bottom of each sweet pepper. In bowl, combine ground beef, rice, eggs, garlic, Parmesan, parsley, salt and pepper, spoon into peppers. Do not pack down.
Stand peppers upright in 6-quart (6 L) slow cooker. Spoon tomato sauce evenly over top of each stuffed pepper.
Cook, covered, on LOW for 4 to 5 hours or until peppers are tender and digital rapid-read thermometer inserted into centre of filling of each stuffed pepper reads at least 160°F (71°C). Serve each pepper with sauce.
*Other Options: *Lean Ground Beef, Lean Ground Beef Chuck

Adapted from: The Best Family Slow Cooker Recipes by Donna-Marie Pye (Robert Rose, 2003)
Tip: Cutting a hole in the bottom of the peppers allows moisture and steam to penetrate, promoting even cooking.
Tip: Use an oval slow cooker if possible so that the peppers fit in one layer.
A good source of Iron (18% RDI) and an excellent source of Zinc (48% RDI).

Skillet Ground Beef Stroganoff

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So tasty and so simple. All the flavours and satisfaction of a traditional beef stroganoff recipe without all the work. Serve over broad egg noodles.
25 Minutes

6 Servings

4 cup (1 L) broad curly egg noodles
1 lb (500 g) Extra Lean Ground Beef Sirloin or Round or Extra Lean Ground Beef
2 cup (500 mL) sliced mushrooms
1 large onion, chopped
1 small sweet red pepper, thinly sliced
2 cloves garlic, minced
10 oz (284 mL) can 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.
Cook beef, mushrooms, onion, red pepper and garlic in same pasta pot until meat is thoroughly cooked and any liquid has evaporated. Stir in soup, sour cream, 1/4 cup (50 mL) water and Worcestershire sauce; simmer 10 minutes.
Serve over hot egg noodles. Garnish with minced fresh parsley and paprika.

For more recipes featuring the great taste of Canadian mushrooms, visit: mushrooms.ca
Good source of iron (21% DV*) and excellent source of zinc (44% DV), 25% DV sodium.

Corn and Black Bean Beef Chili

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This recipe for Corn and Black Bean Beef Chili is a snap to pull together with simple pantry ingredients. Use it to fill tortillas and bake as a casserole (see Chili Enchiladas recipe below) or just serve from the pot with wedges of baked tortilla. If you prefer a fiery version, add a teaspoon or so chopped canned chipotle peppers.
40 Minutes

9 Servings

1 lb (500 g) Extra Lean/Lean Ground Beef Sirloin or Extra Lean/Lean Ground Beef
1 large onion, diced
1 large sweet pepper, diced
2 tbsp (30 mL) chili powder
1 tsp (5 mL) ground cumin
1 can (28 oz/796 mL) diced tomatoes
1 can (14 oz/398 mL) tomato sauce
1 can (19 oz/540 mL) black beans, drained and rinsed
1 ½ cup (375 mL) frozen corn kernels

Cook beef, onion, sweet pepper, chili powder and cumin in large saucepan or Dutch oven over medium heat until meat is thoroughly cooked and any liquid has evaporated.
Stir in tomatoes, tomato sauce, beans and corn.
Cook over medium-high heat until boiling. Reduce heat to medium; simmer, covered, for 30 minutes, stirring occasionally.
Chili Enchiladas: Spread 2 cups (500 mL) chili in13 x 9 inch (3 L) baking dish; set aside. Spoon 1/2 cup (125 mL) chili onto centre of each of 8 small flour tortillas. Roll up; place seam side down in baking dish. Spoon remaining chili over enchiladas. Sprinkle with 1 cup (250 mL) shredded Cheddar cheese. Bake in 350°F (180°C) oven for 30 minutes. Makes 8 enchiladas.

Nutrition Matters: Chili recipes are basically lean if they start with lean ground beef. For heart-healthy improvements, we used lean beef, no-oil frying when cooking the meat and vegetables and increased the veggie content.
Bright Idea: If you add some chopped fresh dill near the end of cooking, it plays up the fresh vegetable flavours.
Excellent source of iron (26% DV) and zinc (33% DV).

Speedy Spaghetti Sauce

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With Big Batch Beef in the freezer, made-from-scratch meat sauce has never been so quick to make!
15 Minutes

6 Servings

1 ½ cup (375 mL) diced vegetables (such as carrot, zucchini, celery, sweet peppers)
2 cups (500 mL) frozen Big Batch Beef
2 cans (19 oz/540 mL) Italian-style tomatoes
1 can (5-1/2 oz/156 mL) tomato paste

Pan-fry diced vegetables in saucepan in a splash of olive oil.
Stir in Big Batch Beef, tomatoes and tomato paste, breaking up tomatoes with back of spoon.
Big Batch 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.

Super Simple Speedy Spaghetti Sauce: Stir in a scoop of frozen Big Batch Beef into your favourite prepared tomato sauce to fortify your pasta dish with beef’s iron and zinc! Just heat and serve over your favourite steamy pasta.
3 mg iron (23% DV), 3.4 mg zinc (38% DV).

Traditional Braised Beef Stew

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What could be more satisfying than a big bowl of hearty stew? One Traditional Braised Beef Stew recipe makes a big batch so there is plenty for company or you can tuck some in the freezer for later.
90 Minutes

8 Servings

2 tbsp (30 mL) olive or vegetable oil
2 lb (1 kg) Stewing Beef Cubes
¼ cup (50 mL) all-purpose flour
2 garlic cloves, minced
1 large onion, cut lengthwise into eighths
1 cup (250 mL) beef stock
28 oz (796 mL) can diced plum tomatoes
2 tbsp (30 mL) Worcestershire sauce
2 tbsp (30 mL) balsamic vinegar
1 tsp (5 mL) dried thyme (or 4-5 sprigs of fresh thyme)
1 bay leaf
½ tsp (2 mL) EACH salt and pepper
2 carrots, cut into 1-inch (2.5 cm) chunks
½ lb (250 g) scrubbed mini potatoes, quartered
Chopped fresh parsley

Heat oil in Dutch oven or stockpot over medium-high heat until sizzling hot. Brown meat in 4 batches. Set beef aside; sprinkle with flour.
Add garlic and onion to pot; cook 3 to 4 minutes until just softened, adding more oil if necessary. Stir in broth, scraping up browned bits from the bottom. Add reserved beef, tomatoes, Worcestershire sauce, vinegar, thyme, salt, pepper and bay leaf. Bring to a simmer.
Simmer covered, on stove-top or in 325°F (160°C) oven for 1 hour until beef is fork tender. Add vegetables; cook 30 to 40 minutes or until vegetables are tender. Remove and discard bay leaf. Garnish each serving with some chopped parsley.
Slow-cooker Version: After Step 2, transfer mixture with carrots and potatoes to 24-cup (6 L) slow-cooker. Cook, covered, on LOW for 8 hours.
Beef Stew Provençal Version: Add 8 oz (250 g) button mushrooms when cooking garlic and onions. Substitute dry red wine for stock. Use thyme (as above) or substitute herbes de Provençe for thyme. Instead of potatoes and carrots, use 2 cups (500 mL) cut green beans and 1/2 cup (125 mL) black olives (pitted and halved).

An excellent source of Iron (28% RDI) and Zinc (76% RDI).

Beef and Portobello Stew

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Serve this versatile beef stew recipe in edible bowls made of hollowed-out large crusty rolls, or bake it under a puff pastry crust for a quick and easy pot pie.
90 Minutes

4 – 6 Servings

⅓ cup (75 mL) all-purpose flour
½ tsp (2 mL) salt
½ tsp (2 mL) dried thyme
¼ tsp (1 mL) pepper
¼ tsp (1 mL) crushed dried rosemary
1 lb (500 g) stewing beef, cut into 1 in (2.5 cm) cubes
2 tbsp (30 mL) vegetable oil or butter
½ cup (125 mL) leeks (white part only), shallots or onions, chopped
1 clove garlic, minced
4 cup (1 L) coarsely chopped portobello mushrooms (1 in/2.5 cm chunks)
2 ½ cup (625 mL) beef broth or stock
½ cup (125 mL) dry red wine
1 tbsp (15 mL) tomato paste
salt and pepper to taste

In shallow bowl, combine flour, salt, thyme, pepper and rosemary. Coat beef cubes lightly with flour mixture, reserving any remaining flour mixture to thicken stew.
In Dutch oven or stockpot, heat oil over medium heat. Brown beef cubes on all sides in batches. Add leeks, garlic and mushrooms to Dutch oven; cook until leeks are soft, about 5 minutes. Gradually stir in broth, scraping up brown bits from bottom of pan. Stir in wine and tomato paste; mix well. Bring to boil. Add browned beef and reduce heat, cover and simmer for 1 1/2 hours or until meat is tender.
To thicken, whisk 2 to 3 tablespoons (30 to 45 mL) cold water into reserved flour mixture until smooth. Gradually whisk into bubbling stew. Cook and stir until sauce thickens. Season with salt and pepper.

Beef and Portobello Pot Pie: Spoon cooled stew into shallow 6 cup (1.5 L) casserole. Brush top edge of casserole with slightly beaten egg white. Roll out half a (397 g) package, defrosted purchased puff pastry to a size that is 1-inch (2.5 cm) larger than casserole diameter. Place pastry over stew, sealing pastry to edge of casserole. Cut steam vents into pastry. Bake in 400°F (200°C) oven for 30 to 35 minutes or until filling bubbles and pastry is puffed and golden. (If stew is made ahead and refrigerated, increase baking time by 10 to 15 minutes).
For more recipes featuring the great taste of Canadian mushrooms, visit: mushrooms.ca
A good source of Iron (17% DV) and an excellent source of Zinc (47% DV).

Stuffed Beef Cabbage Rolls

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Satisfying casseroles like this recipe for Stuffed Beef Cabbage Rolls are always a welcome choice when planning make-ahead meals for the freezer.
60 Minutes

6 Servings

1 medium head green cabbage, cored (approx. 3 lb/1.5 kg)
4 tsp (20 mL) vegetable oil
1 large onion, finely chopped
2 cloves garlic, finely chopped
1 tsp (5 mL) paprika
1 ½ cup (375 mL) cooked rice
1 lb (500 mL) Lean or Extra Lean Ground Beef Sirloin or Round*
1 tsp (5 mL) salt (approx.)
½ tsp (2 mL) freshly ground black pepper (approx.)
1 can (28 oz/796 mL) plum tomatoes, including juice
2 tsp (10 mL) packed brown sugar

Cook cabbage in large pot of boiling salted water for 5 to 6 minutes or until leaves are softened. Drain and rinse under cold water, carefully separating 12 leaves. Using knife, trim coarse veins from leaves. If inner cabbage leaves are not softened, blanch cabbage again in boiling water to soften leaves.
Heat oil in large saucepan over medium heat. Cook onion, garlic and paprika, stirring often, for 5 minutes or until softened. In bowl, combine half of the onion mixture with rice, beef, salt and pepper; mix well. To make tomato sauce, purée tomatoes including juice and brown sugar in food processor. Add to remaining onion mixture in saucepan; bring to boil. Reduce heat; cover and simmer for 15 minutes, stirring occasionally. Season to taste.
Spoon 1/4 cup (50 mL) beef mixture onto each cabbage leaf just above stem. Fold ends and sides over filling; roll up. Spoon half of the tomato sauce into a 9 x 13 inch (23 x 33 cm) baking dish. Layer with rolls; top with remaining tomato sauce. Bake, covered, in 350°F (180°C) oven for 1 to 1 1/4 hours or until rolls are tender.
*Other Options: Lean Ground Beef Chuck, Lean/Extra Lean Ground Beef

Make Ahead: Cooked cabbage rolls can be frozen for up to two months. Thaw in refrigerator overnight; bake as directed, adding 15 to 20 minutes. You can freeze as a whole casserole or divide and freeze in individual portion sizes.
Adapted from: 300 Best Comfort Food Recipes by Johanna Burkhard (2002)
A good source of Iron (19% RDI) and an excellent source of Zinc (46% RDI).

Beef and Pasta Florentine

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This crowd pleasing dinner-in-one casserole recipe is perfect when you have many at the table — a snap to make, easy to serve and faster to cook than a frozen lasagna. PLUS – you get all four food groups in this one dish, so good nutrition just takes care of itself. Lean Ground Round delivers BIG BEEF flavour as well as 14 essential nutrients including all five B-complex vitamins.
35 Minutes

10 – 12 Servings

1 lb (500 g) Extra Lean/Lean Ground Beef Round*
1 can (19 oz/540 mL) Italian seasoned stewed tomatoes
1 can (28 oz/796 mL) crushed/ground tomatoes
1 tsp (5 mL) dried oregano
1 tsp (5 mL) basil
1 tsp (5 mL) salt
3 cups (750 mL) small shell pasta, about 300 g
1 box (300 g), frozen chopped spinach, thawed and squeezed dry
1 cup (250 mL) light cottage cheese
1 cup (250 mL) shredded mozzarella cheese blend

Cook beef in Dutch oven over medium-high heat, breaking up with wooden spoon, until browned, about 5 minutes; drain if necessary. Stir in stewed tomatoes, breaking up with spoon. Stir in crushed tomatoes, oregano, basil, salt and 2 cups (500 mL) WATER; bring to boil.
Stir in pasta. Reduce heat to low, cover and simmer for 15 minutes or until pasta is cooked al dente.
Stir in spinach and cottage cheese; gently heat through, stirring occasionally. Bake or serve right away, spooning into individual bowls, topping each with some mozzarella. TO BAKE: Transfer mixture to 9 x 13-inch (3 L) casserole; top with cheese and bake in 350°F (180°C) oven until bubbly, 10 to 15 minutes
*Other Options: Lean/Extra Lean Ground Beef Sirloin, Lean Ground Chuck or Lean/Extra Lean Ground Beef

Cook’s Notes: When baked like lasagna, this speed-scratch spoonable casserole is perfect for a buffet.
13% DV calcium Good source of iron (23% DV), vitamin C (20% DV) and vitamin A (22% DV) and excellent source of zinc (31% DV), 26% DV sodium.

Mediterranean Beef and Pasta Bake

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Not your typical Mac’ n’ Beef or Shipwreck Casserole, this recipe for Mediterranean Beef & Pasta Bake makes hearty and healthy go hand-in-hand. If pressed for time, skip the baking and use as a stove-top dish.
40 Minutes

6 Servings

2 cup (500 mL) whole wheat rotini or penne pasta
1 lb (500 g) Extra Lean Ground Beef Sirloin or Round*
1 medium onion, chopped
1 cup (250 mL) sliced mushrooms
½ EACH diced sweet red and green pepper
2 cloves garlic, minced
1 ¾ cup (350 mL) fat- and sodium-reduced pasta sauce
1 cup (250 mL) shredded part-skim mozzarella cheese
½ cup (125 mL) crumbled light feta cheese
¼ cup (50 mL) chopped pitted Kalamata olives
2 tbsp (30 mL) prepared basil pesto

Cook pasta according to package directions. Drain and set aside.
Meanwhile, brown ground beef, onion, mushrooms, red and green peppers and garlic in large nonstick frypan over medium-high heat until meat is cooked thoroughly and any liquid has evaporated. Remove from heat. Stir in pasta sauce, half of the mozzarella, feta, olives, pesto and cooked pasta.
Spoon into 8 inch (2 L) square baking dish. Top with remaining mozzarella. Tent loosely with foil and bake in 350°F (180°C) oven for 25 minutes. Uncover and bake for 5 minutes .
*Other Options: Extra Lean Ground Beef

Nutrition Matters: Whole wheat pasta adds a fibre boost, and we’ve lightened up by using no-oil frying, lean beef and lighter cheeses and pasta sauce. Small amounts of Kalamata olives, pesto and feta punch up the flavour.
Pot Luck Tip: For a potluck affair, the recipe can easily be doubled, baking in a 13 x 9 inch (3 L) baking dish.
Source of iron (14% DV) and excellent source of zinc (31 % DV).

Cabbage Roll Casserole

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This recipe is like a cross between traditional cabbage rolls and lasagna — but much faster and easier to make than either! This wholesome casserole contains 3 out of the 4 food groups as recommended by Canada’s Food Guide and is high in protein, low in fat and 100% gluten-free.
60 Minutes

6 Servings

½ head green cabbage
1 lb (0.45 kg) Extra Lean Ground Beef
1 ½ whole grain brown instant rice, uncooked
2 cans (each 10 oz/284 mL) tomato soup
1 small onion, diced
1 egg
2 cloves garlic, minced
2 tsp (10 mL) chili powder
2 tsp (10 mL) dried basil leaves
1 can (14 oz/398 mL) tomato sauce
1 tbsp (15 mL) chopped fresh parsley, optional

Remove core from cabbage (the core is the woody centre that holds the cabbage leaves together. Place cabbage into a large pot of boiling water. Cook for 5 to 8 minutes, or until the leaves of the cabbage are soft and easy to pull apart.
Meanwhile, combine the ground beef, uncooked rice, tomato soup, onion, egg, garlic, chili powder, and basil in a large mixing bowl.
Remove cabbage from boiling water and separate the leaves. In a lightly-greased 9 x 13 inch casserole dish place half of the beef mixture. Cover with a layer of cabbage in the casserole dish, using approximately half the leaves. Repeat with the rest of the beef mixture and cabbage. Top with the tomato sauce. Cover dish tightly with a sheet of foil that’s lightly greased on the underside.
Bake in 350°F(180°C) oven for 50 to 60 minutes, until bubbling and checking that the internal temperature of casserole at the middle has reached 160°F(71°C), before removing from the oven. Top with fresh parsley if desired, and serve.

Variations: Rice can be replaced with an equal quantity of uncooked quinoa. Before mixing in the quinoa, be sure to rinse it and lightly toast on the stovetop. You can also replace the 1/2 head of cabbage with 1 bunch of raw kale — de-stem the kale and cut it into small pieces before using it in the casserole.
Excellent source of vitamin C (90% DV), iron (25% DV)and high source of fibre (28% DV).

Cowboy Ground Beef and Bean Casserole

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Round up your posse with this yummy quick and easy one-pot casserole. This retro-inspired recipe packs in some serious nutrition. Top with grated cheese to get all four food groups in each serving. Each serving is an excellent source of zinc and a very high source of fibre.
20 Minutes

8 Servings

1 tbsp (15 mL) vegetable oil
1 onion, chopped
2 cloves garlic, minced
1 lb (500 g) Canadian Extra Lean or Lean Ground Beef Sirloin*
1 tbsp (15 mL) chili powder
1 can (28 oz/796 mL) no-salt added diced tomatoes
1 cup (250 mL) sodium-reduced chicken broth
1 can (14 oz/398 mL) beans in tomato sauce
2 cups (500 mL) frozen mixed vegetables
2 cups (500 mL) dried wagon wheel or penne pasta

Heat oil over medium-high heat in large heavy saucepan or Dutch oven. Add onion and garlic; cook until aromatic, about 1 minute. Add ground beef, breaking up with wooden spoon; cook until browned, about 5 minutes. Drain, if desired.
Stir in chili powder, tomatoes, broth, canned beans and frozen vegetables; bring to boil.
Stir in pasta; reduce heat, cover and simmer until pasta is tender, about 15 minutes.

Good source of iron (23% DV) and excellent source of zinc (34% DV), 14% DV sodium, 26% DV fibre.

CURRY in a HURRY

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Add coconut milk and curry paste to your pantry for a beef curry that’s faster than take-out!

1lb (500 g) thick Beef Grilling Steak
1 onion sliced
1 sweet green pepper sliced
1 tbsp (15 mL) curry paste
¾ cup (175 mL) unsweetened coconut milk

Season: beef all over with salt and pepper – slice into thin strips and stir-fry in lightly oiled nonstick skillet in 2 batches. Remove beef and set aside.

In same skillet: simmer onion and sweet pepper in ¼ cup (50 mL) water until tender-crisp. Add curry paste and coconut milk; simmer to thicken slightly, about 5 minutes.

Return: beef and its juices to skillet; heat through. Serve over angel hair pasta or steamed rice with torn basil leaves and squeeze of fresh lime.

Pantry Pointers
Time Savour: Try Curry Paste seasoning blend in burgers, pasta dishes and as a beef rub.
Flavour Hit: Coconut milk adds exotic to the everyday. Try in stir-fries, smoothies, or meatballs.
Meat Man-power: Have the meat counter staff trim and slice steak into strips.

Beef Koftas

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Serve Koftas as a main course or make smaller to serve as appetizers. Good made with smoked paprika too. Can be shaped into meatballs or sliders if you like. Serve with warmed pita and a dipping sauce such as yogourt with chopped mint and a bit of ground cumin stirred in.
12 Minutes

18 main course or 38 appetizer kofta or meatballs servings

¼ cup (50 mL) minced packed fresh parsley
3 green onions, minced
2 garlic cloves, minced
2 tbsp (30 mL) Worcestershire Sauce
½ tsp (2 mL) EACH salt and pepper
½ tsp (2 mL) paprika
1 egg
1 lb (0.45 kg) Lean Ground Beef
¼ cup (50 mL) dry bread crumbs

Combine parsley, green onions, garlic, Worcestershire sauce, paprika, salt and pepper in bowl. Beat in egg. Add beef and bread crumbs. Mix well.
Press 2 tbsp (30 mL) onto wooden skewers, placing onto parchment or foil-lined rimmed baking sheet. (Use 1 tbsp/15 mL for making appetizer sized kofta or meatballs/sliders)
Bake in 400°F (200°C) oven for 10 to 15 minutes, until thoroughly cooked to 160°F (71°C).

Excellent source of iron (25% DV) and zinc (46% DV), 49% DV sodium.

Beefy Italian Tortellini Soup

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Serve this delicious beef slow-cooker soup recipe with crusty bread for a satisfying one-bowl meal.
240 Minutes

1 lb (500 g) Lean Ground Beef Sirloin*
1 large onion, chopped
2 carrots, peeled and chopped
4 cup (1 L) beef stock
½ tsp (2 mL) dried Italian herb seasoning
½ tsp (2 mL) salt
¼ tsp (1 mL) black pepper
7 ½ oz (213 mL) canned tomato sauce
19 oz (540 mL) canned tomatoes, chopped, with juices
2 cup (500 mL) sliced mushrooms
10 oz (300 g) package fresh or frozen cheese-filled tortellini
1 zucchini, quartered lengthwise and sliced
¼ cup (50 mL) chopped fresh parsley
2 tbsp (30 mL) grated Parmesan cheese

Cook ground beef in large nonstick skillet over medium-high heat for 8 to 10 minutes, breaking into small chunks with back of spoon, until browned and completely cooked. Drain, if necessary. Transfer to 3-1/2 to 6-quart (3.5 to 6 L) slow cooker. Add onion, carrots, stock, Italian seasoning, salt, pepper, tomato sauce, tomatoes and mushrooms.
Cook, covered, on LOW for 6 to 10 hours or on HIGH for 3 to 4 hours or until vegetables are tender. Meanwhile, cook tortellini according to package directions. Drain.
Add zucchini, parsley and drained tortellini to slow cooker and cook on HIGH for 15 to 20 minutes or until heated through and zucchini is tender. Spoon into individual bowls and top with Parmesan cheese.

Adapted from: The Best Family Slow Cooker Recipes by Donna-Marie Pye (2003).
*Other options: Lean Ground Round or Chuck, Lean Ground Beef.
An excellent source of Iron (28% RDI) and Zinc (52% RDI).

Thai Beef Soup

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Don’t overlook ground beef for healthful easy recipe ideas — even when entertaining.This sophisticated but simple soup is fabulous not fussy.
20 Minutes

8 Servings

Meatballs:
1 slice white bread, crust removed
2 packages (900 mL EACH) chicken broth
1 lb (500 g) Lean Ground Beef Sirloin*
¼ cup (50 mL) fresh coriander leaves, minced
1 tbsp (15 mL) minced ginger root
1 tbsp (15 mL) minced green onion
1 tbsp (15 mL) minced garlic
½ tsp (2 mL) salt
½ tsp (2 mL) granulated sugar
SOUP:
½ tsp (2 mL) dried chili flakes (optional)
1 ½ cup (375 mL) dried rice vermicelli, broken into small lengths (approx 3-1/2 oz/100 g)
4 cup (1 L) thinly sliced Chinese lettuce or cabbage
1 sweet red pepper, seeded and thinly sliced
¼ cup (50 mL) coarsely chopped fresh coriander
3 green onions, thinly sliced
Limes and soy sauce

Meatballs: Place bread in large bowl. Moisten with 1/4 cup (50 mL) of the broth. Let stand 5 minutes. Using fork, stir to form paste. Add ground sirloin, coriander, ginger, onion, garlic, salt and sugar, using wet hands to gently work together. Shape into about thirty 1-inch (2.5 cm) balls; cover and refrigerate. Make ahead: cover and refrigerate for 1 hour or up to 1 day.
Soup: Meanwhile, bring remaining broth and chili flakes (if using) to boil in large saucepan or Dutch oven over medium-high heat. Add vermicelli. Reduce heat to simmer; cook for 5 minutes. Stir in lettuce and red pepper.
Slip meatballs into broth a few at a time. Without boiling, bring back to a simmer; cook, covered, until meatballs are thoroughly cooked, about 10 minutes, or until the temperature of several meatballs reads 160° F (71° C) when tested with a digital instant read thermometer. Stir in coriander and green onions. Use tongs to transfer meatballs, pasta and vegetables into eight soup bowls; ladle broth over each. Serve each with a lime wedge and splash of soy sauce.

Other options: Lean Ground Round, Chuck or Lean Ground Beef.
Excellent source of zinc (42% DV) and vitamin B12 (28% DV), 31% DV sodium.

Minestrone with Mucho Meatballs

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This hearty minestrone comes with a multitude of meatballs! To avoid toughening meatballs, use your hands for mixing meatball ingredients and SHAPE GENTLY when forming the meatballs.
30 Minutes

8 Servings

1 slice white or whole wheat bread, crust removed
1 pkg (900 mL) sodium-reduced chicken broth
1 lb (0.45 kg) Extra Lean or Lean Ground Beef
½ tsp (2 mL) salt
¼ tsp (1 mL) ground pepper
1 ½ tsp (7 mL) dried Italian herb seasoning
4 cloves garlic, minced
1 large onion, chopped
1 celery stalk, thinly sliced
1 carrot, thinly sliced
¼ tsp (1 mL) chili pepper flakes (optional)
1 can (28 oz/796 mL) diced tomatoes
1 can (213 mL) tomato sauce
3 cups (750 mL) chopped kale
½ cup (125 mL) broken whole wheat spaghetti
Grated Parmesan cheese

Meatballs: Place bread in large bowl. Moisten with 1/4 cup (50 mL) of the broth. Let stand 5 minutes. Using fork, stir to form paste. Add ground beef, salt, pepper, ½ tsp of the Italian seasoning and half the garlic. Gently work together. Shape into about twenty-five 1-inch (2.5 cm) balls; cover and refrigerate. Make ahead: cover and refrigerate for 1 hour or up to 1 day.
Cook onion, remaining garlic, carrot, celery, remaining Italian seasoning, and chili pepper flakes (if using) in Dutch oven, stirring occasionally over medium-high heat until vegetables soften, about 5 minutes.
Add tomatoes, broth and tomato sauce; bring to boil. Drop meatballs into sauce; reduce heat, cover and simmer for 15 minutes.
Add kale and pasta; simmer for 10 minutes or until pasta is tender.

Super speedy version: Skip making the meatballs, and brown ground beef while cooking the onion.

Argentinean Beef Meatball Soup

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Who says low-fat cooking has to be bland – this delicious meal-soup recipe is packed-full of lively flavours and the goodness of beef.
25 Minutes

6 Servings

1 tsp (5 mL) olive oil
1 cup (250 mL) chopped onion
2 cloves garlic, minced
½ tsp (2 mL) chili powder
1 container (900 mL)sodium-reduced chicken broth
1 cup (250 mL) rinsed and drained canned black beans
1 cup (250 mL) frozen corn
1 cup (250 mL) sliced grape tomatoes
Chopped fresh cilantro and lime wedges
MEATBALLS:
12 oz (375 mL) Extra Lean or Lean Ground Beef Sirloin or Extra Lean/Lean Ground Beef
½ cup (125 mL) dried whole wheat bread crumbs
¼ cup (50 mL) bottled salsa
¼ cup (50 mL) chopped fresh cilantro
¼ cup (50 mL) grated carrot
¼ cup (50 mL) finely chopped green onions
½ tsp (2 mL) chili powder
½ tsp (2 mL) ground cumin

Meatballs: Combine beef, bread crumbs, salsa, cilantro, carrot, green onions, chili powder and cumin in medium bowl. Shape by level tablespoonfuls (15 mL) into meatballs. Set aside.
Heat oil large saucepan over medium heat. Add chopped onion, garlic and chili powder; cook for 5 minutes, stirring occasionally. Add broth and bring to boil. Add meatballs and return to simmer; cover and simmer over low heat for 15 to 20 minutes, until digital rapid-read thermometer inserted into several meatballs reads 160°F (71°C). Add black beans, corn and tomatoes; heat through. Serve garnished with Cilantro and lime wedges to squeeze over top.

Tip: For simplicity, the meatballs are poached right in the soup rather than browning them first. This method ensures the meatballs are meltingly tender. *Try the Italian variation for a more child friendly version – you can even use alphabet-shaped pasta instead of the orzo for fun if you like. *Use a sodium-reduced chicken broth for salt conscious cooking.
A good source of Iron (19% RDI) and an excellent source of Zinc (34% RDI).

Italian Beef Meatball Soup

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If using plain tomato paste, increase Italian seasoning to 1 tsp (5 mL) in the beef meatballs. The meatballs in this recipe may look slightly pink inside even when thoroughly cooked because of the tomato paste.
25 Minutes

4 – 6 Servings

¾ lb (375 g) Extra Lean/Lean Ground Beef Sirloin or Lean/Extra Lean Ground Beef
½ cup (125 mL) fresh whole wheat bread crumbs
3 tbsp (45 mL) Italian flavoured tomato paste
¼ cup (50 mL) chopped fresh parsley
¼ cup (50 mL) finely grated carrot
¼ cup (50 mL) finely chopped green onions
½ tsp (2 mL) crushed, dried Italian seasoning
1 tsp (5 mL) olive oil
1 cup (250 mL) chopped onion
2 cloves garlic, minced
½ tsp (2 mL) crushed, dried Italian seasoning
1 container (900 mL) sodium-reduced chicken broth
⅓ cup (75 mL) dried orzo or alphabet pasta
1 cup (250 mL) frozen peas
1 cup (250 mL) sliced grape tomatoes

Combine beef, bread crumbs, tomato paste, 1 tbsp (15 mL) water, parsley, carrot, onions and Italian seasoning in medium bowl. Shape level tablespoonfuls (15 mL) of the mixture into meatballs (about 32). Set aside.
Heat oil in a large saucepan over medium heat. Add onion, garlic and Italian seasoning. Cook 5 minutes, stirring occasionally. Add broth to pan; bring to a boil. Add pasta and meatballs and return to a simmer. Simmer, covered, over low heat 15 to 20 minutes, until digital instant read thermometer inserted into several meatballs reads 160°F (71°C). Add peas and tomatoes to soup. Reheat to serving temperature.
Ladle into shallow soup bowls; sprinkle with parsley, Parmesan and pepper.

Good source of iron (16% DV) and excellent source of zinc (33% DV), 27% sodium.