Moroccan Beef Stir-Fry

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This Moroccan Beef Stir-Fry recipe features spices you probably already have in your cupboard and turn ground beef into an interesting supper dish with exotic North African flavours.
20 Minutes

1 lb (500 g) Extra Lean or Lean Ground Beef Sirloin or Round*
1 onion, chopped
2 carrots, cut into matchstick pieces
½ sweet red pepper, cut into matchstick pieces
2 cloves garlic, minced
1 tbsp (15 mL) paprika
1 tsp (5 mL) ground ginger
1 tsp (5 mL) cumin
1 tsp (5 mL) cinnamon
½ tsp (2 mL) salt
¼ tsp (1 mL) pepper
¼ tsp (1 mL) hot chili pepper flakes
28 oz (796 mL) can diced tomatoes
¾ cup (175 mL) sliced green olives
Toasted pine nuts and chopped fresh
coriander

Cook ground beef, onion, carrots and sweet pepper in large skillet over medium-high heat, breaking beef up into small chunks with back of spoon, for 8 to 10 minutes or until beef is completely cooked and vegetables are tender-crisp. Drain if necessary.
Stir in garlic and seasonings; cook, stirring, for 1 minute. Stir in tomatoes; bring to boil. Reduce heat to low; simmer, covered, for 5 to 10 minutes or until vegetables are tender. Stir in olives; heat through. Season with more salt and pepper if desired.
Garnish with pine nuts and coriander to serve.
*Other Options: Lean Ground Chuck or Lean/Extra Lean Ground Beef

Tip: Spoon the Moroccan ground beef over hot couscous or rice to serve.
A good source of Iron (24% RDI) and an excellent source of Zinc (43% RDI).

Thai Style Beef and Broccoli Stir-Fry

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Vary the vegetables in this colourful beef stir-fry recipe according to your family’s tastes; snow peas, sweet peppers and bean sprouts are all good additions. If you can’t find Stir-fry Beef Strips just ask the meat counter staff to cut any Beef Grilling Steak into strips for you to make this tasty Thai Style Beef & Broccoli Stir-Fry.
10 Minutes

4 Servings

¼ cup (50 mL) beef broth
2 tbsp (30 mL) Thai fish sauce (or soy sauce)
2 tbsp (30 mL) cornstarch
1 tsp (5 mL) finely grated lime rind
1 tbsp (15 mL) fresh lime juice
2 tsp (10 mL) granulated sugar
2 tsp (10 mL) sesame oil
1 lb (500 g) Beef Stir-Fry Strips or Grilling Steak cut into strips
3 cup (750 mL) small broccoli florets
14 oz (398 mL) can baby corn, drained and cut cobs in half
3 cloves garlic, minced
2 tsp (10 mL) minced ginger root
1 tsp (5 mL) minced seeded hot chili pepper
1 ½ cup (375 mL) grape tomatoes, halved
⅓ cup (75 mL) slivered fresh basil leaves

Combine beef broth, fish sauce, cornstarch, lime rind and juice, sugar and sesame oil in large sealable freezer bag. Add beef strips; seal bag, squeezing gently to massage marinade into beef. Refrigerate for up to 30 minutes.
Drain meat through colander set over bowl, reserving marinade. Stir-fry beef strips using medium-high heat in hot lightly oiled nonstick skillet for 2 minutes or until browned but still pink inside. Transfer meat to clean bowl.
Stir-Fry broccoli in the same skillet for 3 to 5 minutes or until almost tender-crisp. Add baby corn, garlic, ginger and hot pepper; stir-fry for 30 seconds or until corn is starting to brown. Return beef to skillet along with any juices in bowl and reserved marinade. Bring to boil; cook, stirring, for 1 to 2 minutes or until sauce is bubbly and thickened. Stir in tomatoes and heat through. Remove from heat; stir in basil. Serve stir-fry over steamed jasmine rice or Thai rice noodles.

Time-saver Tip: For time-efficiency, let the meat marinate while you prepare the vegetables.
Cook’s Notes: Wear rubber or plastic gloves when preparing hot peppers, and wash your knife and cutting board in hot soapy water immediately afterward.
An excellent source of Iron (27% RDI) and Zinc (70% RDI).

Orange Ginger Beef Stir-fry

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Who needs takeout? With convenient ready-to-use stir-fry vegetables, this delicious beef recipe can be ready in a flash. Serve with rice. Look for Chinese Five Spice and hoisin sauce in the Asian sections at your grocery store or at Asian markets.
10 Minutes

4 Servings

1 orange
½ cup (125 mL) hoisin sauce
1 tbsp (15 mL) cornstarch
1 tbsp (15 mL) minced ginger root
½ tsp (2 mL) Chinese Five Spice
¼ tsp (1 mL) dried chili pepper flakes
1 lb (500 g) Beef Top Sirloin Grilling Steak, ¾-inch (2 cm) thick
2 tsp (10 mL) vegetable oil
2 cloves garlic, minced
4 cup (1 L) cut stir-fry vegetables

Finely grate orange peel and squeeze out juice. Whisk together hoisin sauce, orange juice, cornstarch, ginger root, Chinese Five Spice, 1/4 tsp (1 mL) of the orange peel and pepper flakes; set aside. Cut steak in half lengthwise. Cut crosswise into 1/4-inch (5 mm) strips and trim all fat.
Heat oil in large nonstick skillet until sizzling; stir-fry beef and garlic for 2 to 3 minutes or until beef is browned but still pink inside (cook in 2 batches). Remove beef.
Add vegetables and a few spoonfuls of water to skillet; cover and cook for 3 to 4 minutes or until tender-crisp. Add reserved sauce; cook, stirring, for 2 minutes or until thickened. Stir in beef and any juices; heat through.

Look for more easy recipes at Lifemadedelicious.ca
Excellent source of iron (27% DV) and zinc (56% DV), 26% DV sodium.

Beef Stir-Fry Barbecue Style

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With a barbecue wok you can take this beef stir-fry recipe outside to the grill!
10 Minutes

4 Servings

⅓ cup (75 mL) hoisin sauce
2 tbsp (30 mL) salad dressing
2 tsp (10 mL) Asian chili sauce
1 lb (500 g) Beef Grilling Steak (e.g. Rib, Top Sirloin or Strip Loin), trimmed and cut into 1/4-inch (5 mm) thick strips
4 cup (1 L) mixed stir-fry vegetables (e.g. snow peas, slivered sweet yellow pepper, red onion and carrot)

Combine hoisin sauce, salad dressing and chili sauce. Toss 2 tbsp (30 mL) of the sauce mixture with beef strips. For even more flavour, marinate meat in the sauce for an hour or two.
Preheat barbecue to medium-high. Coat inside of barbecue wok with cooking spray. Place on the grill and close lid; heat for 5 minutes. Add beef strips to wok and cook over high heat for 1-2 minutes, stirring occasionally. Add vegetables and cook with the lid closed, for 8 minutes, stirring occasionally.
Transfer to a large serving platter or bowl; toss with remaining sauce. Serve with cooked vermicelli-style noodles.

A good source of Iron (21% RDI) and an excellent source of Zinc (67% RDI).

Beef and Pesto Roulade with Greens

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Here’s an easy make-ahead recipe with an impressive presentation. For convenience, have the butcher butterfly the beef round steak and purchase prepared pesto.

4 – 5 Servings

1 ½ lb (750 g) Inside Round Marinating Steak, 1 inch (2.5 cm) thick, butterflied
Salt and pepper
3 slices bread, crusts removed
⅓ cup (75 mL) prepared basil pesto
1 cup (250 mL) fresh parsley
Olive oil
Assorted salad greens dressed with favourite vinaigrette
Grated Parmesan cheese, optional

Open butterflied steak like book on large piece of plastic wrap. With meat mallet, pound to even 1/4 inch (5 mm) thickness. Season with salt and pepper to taste. Set aside.
Tear bread into food processor. Add pesto and parsley; process to form paste. Spread paste on steak, leaving 1/2-inch (1 cm) border around edge. Starting with long side, roll up like jelly roll. Tie in several places with butcher’s twine or secure with skewers. Rub with olive oil; season with salt and pepper to taste.
Place on rimmed baking sheet. Cook in 300°F (150°C) oven for 30 to 40 minutes or until instant read thermometer inserted into centre of roll reads 145°F (63°C). Remove to cutting board; tent with foil and let stand for 15 minutes. Cut into 1/4-inch (5 mm) thick slices and serve on dressed greens. Sprinkle with Parmesan if desired.

Cook’s Notes: To butterfly steak, start at side with knife parallel to cutting board; cut steak in half almost but not all the way through. To make ahead, prepare Roulade, wrap tightly in plastic wrap and refrigerate for up to 24 hours before cooking. Cook and refrigerate it for up to 24 hours to serve cold.

Asian Beef Noodle Bowl

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So simple to make with so few dishes to clean up — this recipe for Asian Beef Noodles is a nutritious dinner in a bowl.
10 Minutes

3 Servings

8 oz (250 g) Extra Lean Ground Beef Sirloin or Round*
2 tbsp (30 mL) soy sauce
1 tsp (5 mL) minced fresh ginger
1 clove garlic, minced
1 cup (250 mL) sodium-reduced beef broth
1 pkg fresh Asian noodles
½ cup (125 mL) frozen peas
¼ cup (50 mL) thinly sliced sweet red pepper
1 small carrot, grated
1 green onion, thinly sliced
¼ cup (50 mL) chopped roasted peanuts

Combine beef, soy sauce, ginger and garlic in small microwavable casserole dish. Gradually stir in broth. Add noodles, peas and red pepper. Mix well and cover tightly with lid or plastic wrap.
Microwave at 70% power for 8 minutes. Let stand for 5 minutes; mix well. Insert stem of rapid-read thermometer into centre of mixture; thermometer should read 160°F (71°C). If not, cook another 30 to 60 seconds on High.
Stir in carrot and green onion. Top each serving with peanuts.
*Other Options: Extra Lean/Lean Ground Beef, Lean Ground Beef Sirloin, Round or Chuck

Cook’s Notes: Fresh Asian noodles are available in the produce or Asian sections of the grocery store.
Excellent source of iron (29% DV) and zinc (59% DV), 38% sodium.

Beef and Broccoli Rigatoni

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Who doesn’t need another speedy after-work dinner recipe idea? Beat the clock with this hearty beef and pasta dish that can be on the table in just about 20 minutes. If you don’t have any leftover roast beef, use cooked, drained ground beef instead.
25 Minutes

8 Servings

2 cups (500 mL) coarsely chopped broccoli florets
2 tbsp (30 mL) extra-virgin olive oil
1 onion, chopped
3 cloves garlic, minced
¼ tsp (1 mL) EACH salt and hot pepper flakes
2 tbsp (30 mL) all-purpose flour
2 cups (500 mL) tomato juice
2 cups (500 mL) slivered cooked roast beef
2 green onions, thinly sliced
1 cup (250 mL) shredded Cheddar cheese

Cook pasta in boiling salted water for 6 minutes. Add broccoli; cook until pasta and broccoli are tender, about 4 minutes. Drain.
Meanwhile, in deep skillet, heat oil over medium-high heat; add onion, garlic, salt and hot pepper flakes; cook until softened, about 3 minutes. Stir in flour, cook, stirring constantly, for 1 minute. Whisk in tomato juice; bring to boil. Reduce heat and simmer, stirring occasionally, until thickened, about 4 minutes.
Stir in beef, pasta mixture and green onions; cook to heat through, about 3 minutes. Toss with Cheese.

Good source of iron (23% DV) and excellent source of zinc (44% DV), 20% DV sodium.

Tangy Thai Beef Pinwheels

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This recipe for Tangy Thai Beef Pinwheel appetizers are pretty finger food at a brunch or party.

40 Servings

½ lb (250 g) shaved Cooked Roast Beef (or deli roast beef)
1 cup (250 mL) Thai-style sweet chili sauce
1 small carrot, finely shredded
2 sweet red bell peppers, finely diced
2 green onions, finely diced
¼ cup (50 mL) fresh basil, finely chopped
2 tsp (30 mL) fresh cilantro, finely chopped
Cream cheese, softened
8 plain or flavoured 8 inch (20 cm) tortillas

Place cooked beef in sealable bag. Add 1/4 cup (50 mL) of the chili sauce; marinate for 10 minutes. Drain beef, discarding sauce.
Combine carrot, red peppers, onions, basil, cilantro and 1/4 cup (50 mL) of the chili sauce in small bowl. Add drained beef mixture; mix well.
Spread each tortilla with some cream cheese. Divide beef mixture evenly among tortillas. Roll up and tightly wrap each with plastic wrap; refrigerate for 1 and up to 24 hours. Cut off and discard ends from each wrap. Cut each wrap into 1 inch (2.5 cm) slices to make about 40 pinwheel appetizers. Serve with remaining sauce for dipping.

Greek Beef Pot Roast and More…

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This slow-cooker beef recipe serves 4 to 6 with enough left over for delicious dinner options the next night.
480 Minutes

8 Servings

3 ½ lb (1.75 kg) boneless Beef Pot Roast (e.g. Cross Rib, Blade or Shoulder Pot Roast), trimmed
1 tbsp (15 mL) vegetable oil
1 ¾ cup (425 mL) tomato pasta sauce
½ cup (125 mL) sliced pitted Greek kalamata olives
1 tbsp (15 mL) dried oregano leaves
Crumbled feta cheese and chopped fresh parsley (optional)

Brown roast on all sides in hot oil in large frypan. Place roast in 4 or 5-quart (4 or 5 L) slow cooker.
Combine pasta sauce, olives and oregano; spoon over roast in slow cooker to coat the meat well. Cover and cook on LOW for 8 to 10 hours.
Carve roast into thin slices across the grain. Serve with mashed potatoes, rice or pasta, spooning juices from slow cooker over each serving. Sprinkle with feta and parsley if desired.
Dinner Part Two…And Three: Just make one of the two bright idea recipes below for a leftover dinner option that’s far from boring.
The Greek Salad Sandwich: Toss thin slices of cooked Greek Pot Roast with bottled Greek vinaigrette to moisten. Spread split focaccia bread with purchased tzatziki sauce and layer slices of beef with sliced tomatoes, shredded lettuce, crumbled feta, pitted Kalamata olives and shaved red onion.
Beefy Pasta Toss: Mix equal amounts of cooking sauce from the Greek Pot Roast with tomato pasta sauce. Add shreds of cooked Greek Pot Roast and heat through. Toss sauce with cooked pasta and sprinkle each serving with freshly grated Parmesan cheese. Serve with green salad.

An excellent source of Iron (31% RDI) and Zinc (130% RDI).

Ratatouille Veggie and Roast Beef Wrap

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Leftover cooked roast beef makes life simpler and stretches your grocery dollars further — cook once, eat twice!
40 Minutes

6 Servings

2 cup (750 mL) cooked brown rice, whole wheat couscous or bulgar
Roasted Ratatouille, coarsely chopped (recipe follows)
3 tbsp (45 mL) sun-dried tomato or Italian vinaigrette salad dressing
6 large spinach tortillas (warmed)
6 tsp (30 mL) basil pesto
3 cup (750 mL) cooked Roast Beef, shaved or thinly sliced
3 cup (750 mL) baby spinach

Combine rice, Roasted Ratatouille vegetables and salad dressing.
Spread each tortilla with 1 tsp (5 mL) pesto. Top each with 1/2 cup (125 mL) each roast beef and baby spinach and veg/rice mixture.
Roll up each tortilla tightly; cut each in half on diagonal to serve.
Roasted Ratatouille: Prepare roasted veggies in advance, cooking at the same time as you make the roast beef if you like.
1. Combine 1 plum tomato (cored and quartered), 1 small zucchini (cut in 1/2 inch/12 mm slices), 1/4 Spanish onion (cut in wedges), 1/2 baby eggplant (cut in chunks), 1/2 EACH sweet red and yellow pepper (cut in chunks), 5 cremini mushrooms (quartered) and 2 cloves garlic (peeled) in a very large bowl. Stir in 1 tbsp (15 mL) prepared basil pesto, 1/2 tsp (2 mL) liquid honey and 6 pitted kalamata olives (optional); toss well to coat. Spread mixture on a jelly roll pan that has been lined with foil that is lightly coated with vegetable cooking spray.
2. Roast, uncovered, in 275°F (140°C) about 40 minutes.
3. Use a rubber spatula to scrape roasted vegetables from foil, transferring into large bowl. Stir in a splash of balsamic vinegar.

Excellent source of iron (33% DV) and zinc (73% DV).

Beef and Fine Cheddar Wraps

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By adding cashews, pepper jelly and watercress to these Beef ‘n Fine Cheddar Wraps, your lunch bag looks soooo grown up! And the Canadian beef and aged Cheddar combination the recipe uses it makes them soooo good for you. Use very thinly sliced roast beef for the wraps so that they don’t get too bulky when rolling up. You can use deli roast beef if you don’t have any leftover roast.

4 Servings

4 large flour burrito-size tortillas
¼ cup (50 mL) red pepper jelly (hot or sweet)
8 oz (250 g) shredded aged Cheddar
1 bunch watercress, arugula or handful of baby greens
2 cup (500 mL) shaved cooked roast beef (about 10 oz/300 g)
½ cup (125 mL) cashew pieces
Pepper

Spread each tortilla right to edge with 1 tbsp (15 mL) red pepper jelly. Top each with 1/4 cup (50 mL) shredded cheese, one quarter each of the watercress and beef and 2 tbsp (30 mL) cashew pieces. Season with pepper.
Roll up each tightly. Eat right away or wrap each in plastic wrap and refrigerate for up to 8 hours.

Bright Idea: To make wraps into bite-size hors d’oeuvres, refrigerate tightly covered wraps for 1 hour or up to 24 hours. To serve, trim off ends and discard. Cut on diagonal into 3/4 inch (2 cm) thick slices. Makes 40 pieces.
Excellent source of iron (39% DV) and zinc (78% DV), 24% DV sodium.

Roast Beef with Roasted Ratatouille

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This recipe takes advantage of roasting both the vegetables and the beef at the same time. Plus with leftovers, try making a quick salad or sandwich like the Mediterranean Wraps. “What we all liked about the end product was the evenness of the medium doneness – throughout like a hotel roast. The roast was very moist and flavourful – not at all dry Outside Round!” —Reader Comment
75 Minutes

6 Servings

2 tsp (10 mL) olive oil
3 lb (1.5 kg) Beef Sirloin Tip or Inside Round Oven Roast
1 tbsp (15 mL) basil pesto
3 plum tomatoes, cored and quartered
8 oz (250 g) zucchini (about 2), cut into 1/2-inch (1 cm) slices
1 small Spanish onion, cut into 12 wedges
1 baby eggplant, cut into chunks
1 EACH sweet red and yellow pepper, seeded and cut into chunks
4 oz (125 g) cremini mushrooms, quartered
6 cloves garlic
3 tbsp (45 mL) basil pesto
1 tbsp (15 mL) balsamic vinegar
1 tsp (5 mL) liquid honey
¼ cup (50 mL) pitted Kalamata olives (optional)

Ratatouille: In large bowl, combine tomatoes, zucchini, onion, eggplant, peppers, mushrooms, garlic and pesto; toss to coat. Spread on foil-lined jelly roll pan lightly coated with vegetable cooking spray; set aside.
Heat oil in heavy sauté pan or ovenproof skillet over medium-high heat. Season beef with pepper as desired; brown all over, turning with tongs, about 10 minutes. Spread pesto all over roast; place on rack in same sauté pan. Insert oven-safe meat thermometer into centre of roast. Cook beef and vegetables, uncovered, in 275°F (140°C) oven until the thermometer reads 145°F(63°C) for medium-rare; about 1 1/2 hours.
Remove roast to cutting board. Cover with foil and let stand for 5 minutes. Lift foil and vegetables from pan and use rubber spatula to scrape vegetables into large bowl; toss with vinegar, honey, and olives, if using. If desired, set aside about 1 lb (500 g) cooked beef and 2 cups/500 mL of vegetables for Mediterranean Wrap recipe. Thinly carve roast across the grain.

Mediterranean Wraps: 1. Combine 2 cups (500 mL) EACH remaining Ratatouille vegetables and cooked rice or whole wheat couscous. Flavour with 3 tbsp (45 mL) bottled sun-dried tomato vinaigrette dressing; set aside. 2. Spread each of 6 large spinach tortillas (warmed) with 1 tsp (5 mL) pesto. 3. Layer each tortilla with 1/2 cup (125 mL) EACH shaved roast beef, baby spinach leaves and vegetable/rice mixture. Roll up and cut on diagonal to serve. Makes 6 wraps.
Tip: Make up a big batch of steamed rice or couscous to go with the roast meal, reserving about. 2 cups (500 mL) to use in the Mediterranean Wrap recipe the next day.
A good source of Iron (21% RDI) and an excellent source of Zinc (76% RDI).

Beef Curry Stir-Fry

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You can slice your own beef stir-fry strips from a Grilling or Fast-fry steak for this recipe or better yet, get the staff at the meat counter to do it for you.
20 Minutes

4 Servings

1 lb (500 g) Beef Stir-fry Strips or Grilling Steak, cut into strips
½ cup (125 mL) teriyaki sauce
1 clove garlic
2 onions
1 carrot
3 tbsp (45 mL) peanut or vegetable oil, divided
3 tbsp (45 mL) curry powder
1 cup (250 mL) chicken broth or stock
⅓ cup (75 mL) whipping cream
⅓ cup (75 mL) shredded coconut or chopped roasted peanuts
2 cup (500 mL) snow peas
Chopped green onion or fresh cilantro (coriander)

Combine beef strips with teriyaki sauce in large freezer bag; seal and refrigerate for 20 to 30 minutes. Meanwhile, mince garlic and cut onions and carrot into thin slices.
Drain beef, discarding teriyaki marinade. Heat 1 tbsp (15 mL) oil in wok or non-stick skillet over medium-high heat. Cook beef in 2 batches, for 1 minute per side or until browned, but still pink inside. Remove from wok.
Add remaining 2 tbsp (30 mL) oil to wok; stir-fry garlic, onions and carrot for 5 minutes. Add curry powder; stir-fry for 1 minute. Stir in broth, cream, coconut and reserved beef strips; simmer 1 minute. Stir in snow peas; cook, stirring occasionally for 3 minutes. Serve garnished with green onion.

Rosemary Beef Skewers with Winter Salad

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APPETIZER BITES: Make many small skewers of meat and serve with the salad in a cocktail glass or on a bread and butter plate for tapas-style dining. The salad includes vegetables and fruits rich in Vitamin C with your meals to boost iron absorption. The oranges, grapes, beets and pomegranate juice in this recipe are clever food combos that do just that. BONUS: These ingredients provide powerful antioxidants too.
8 Minutes

8 Main Course Servings

⅓ cup (75 mL) pomegranate juice
⅓ cup (75 mL) canola oil
3 tbsp (45 mL) maple syrup
3 tbsp (45 mL) red wine vinegar
½ tsp (2 mL) Dijon mustard
½ tsp (2 mL) grated orange zest
¾ tsp (4 mL) minced fresh rosemary leaves
1 lb (500 g) Beef Top Sirloin Grilling Steak, 1-inch (2.5 cm) thick, cut into thin strips
4 oranges, peel cut off
1 cup (250 mL) halved, red seedless grapes
1 can, (14 oz/398 mL), beets, drained, rinsed and quartered
8 cups (2 L) mixed salad greens, such as baby spinach, radicchio, Belgium endive and frisée lettuce
½ cup (125 mL) chopped toasted salted or tamari almonds
Salt and pepper (optional)

Whisk pomegranate juice, oil, maple syrup, vinegar, mustard and orange zest in large bowl. Remove 1/4 cup (50 mL) of dressing to shallow container; stir in rosemary and add beef strips, tossing to coat. Let stand at room temperature for 15 minutes or refrigerate for up to 4 hours.
Meanwhile working over large bowl with dressing, cut oranges into segments, letting any juice release into dressing. Add segments, grapes and beets to dressing; toss to coat.
Thread beef strips onto 16 skewers. Broil or grill until just pink in the centre, about 4 minutes per side. Gently toss greens with dressing mixture and almonds. Season with salt and pepper, if desired.

Good source of iron (22% DV) and excellent source of zinc (37% DV) and vitamin C (78% DV), 9% DV sodium.

Slow Cooker 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! “In terms of tenderness, I would give the roast 5 stars.” —Reader Comment
360 Minutes

12 Servings

4 lb (1.81 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
½ cup (125 mL) dried mushrooms (optional)
1 cup (250 mL) quartered button mushrooms
1 cup (250 mL) diced green beans (optional)

Pat roast dry; season with salt and pepper. Heat oil in Dutch oven on medium-high heat. Add roast; brown well on all sides, 10 to 15 minutes. Remove roast from pan.
Add garlic and onion to pan. Reduce heat to medium; cook until lightly browned, about 3 to 4 minutes (NOTE: add splash of water to prevent scorching if needed). Stir in wine, scraping up browned bits from bottom of pan. Stir in soup. Soak dried mushrooms (if using) in 1/2 cup (125 mL) hot water. Strain, reserving liquid; add soaked mushrooms and reserved liquid to pan.
*Transfer roast and liquid from pan to slow cooker insert. Add fresh mushrooms; cover and cook on LOW for 6 to 8 hours until roast is fork-tender.
Remove roast to cutting board; cover with foil and towel to keep warm. Add green beans (if using) to sauce; cover and cook on HIGH for 30 minutes or until veggies are tender. Season sauce to taste. Serve roast with the vegetables and sauce.

*Stove-top Method: After Step 2, add roast to pan; 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 button mushrooms. 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.
3.5 mg iron (25% DV), 8 mg zinc (89% DV).

Two Tomato Beef with Pasta

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Buy ready-cut Stir-fry Strips at the meat counter to get this Mediterranean flavoured stir-fry recipe on the table faster than ever. If you can’t find strips ready-cut, just ask the meat counter staff to cut them for you from any Beef Grilling Steak. Serve with some warm garlic bread.
10 Minutes

4 Servings

6 dry-packed sun-dried tomatoes
1 lb (500 g) Beef Stir-fry Strips or Beef Grilling Steak, cut into 2-inch (5 cm) long strips, ⅛-inch (3 mm) thick
3 cloves garlic, minced
½ small red onion, sliced
1 medium zucchini, sliced
4 fresh plum tomatoes, chopped
½ cup (125 mL) chopped fresh basil (or 1-½ tsp/7 mL dried basil)
¼ tsp (1 mL) Salt and pepper
12 oz (375 g) dry penne pasta, cooked (about 4 cups/1 L)
Freshly grated Parmesan cheese (optional)

Cover dried tomatoes with boiling water in bowl; let stand for 5 minutes. Drain and cut into strips.
Stir-fry beef strips and garlic in 2 batches, 1 minute per side, in large deep lightly oiled non-stick skillet over high heat until beef is browned but still pink inside. Remove from pan. In same skillet, cook sun-dried tomatoes, onion and zucchini over medium-high heat until softened, about 2 minutes.
Add chopped tomatoes; stir-fry for 2 minutes. Return beef with juices to skillet along with basil and salt and pepper to taste; mix well and heat through briefly. Toss with hot cooked pasta. Serve immediately with Parmesan cheese, if desired.

Cook’s Notes: For a cooking short-cut, use leftover cooked pasta (any shape).

Three-Tomato Beef Pot Roast

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Consider the convenience of the slow cooking Beef Pot Roast recipe – it makes its own delicious sauce while cooking and can also be made a day ahead, re-warming nicely in its own gravy. Could there be an easier dinner for family or guests than this Three-Tomato Beef Pot Roast? “I would use this method again – loved the combo cook, simple to follow and delicious results!!” —Reader Comment
180 Minutes

4 – 6 Servings

3 lb (1.5 kg) Pot Roast
Salt and pepper, to taste
1 tsp (5 mL) dried Italian seasoning
1 tsp (5 mL) paprika
2 onions, thinly sliced
6 garlic cloves, minced
10 sun-dried tomatoes, scissor-cut into thick strips
1 can (19 oz/540 mL) stewed tomatoes
1 cup (250 mL) beef stock
½ cup (125 mL) dry red wine
½ cup (125 mL) ketchup

Season roast with salt and pepper. Combine Italian seasoning and paprika and rub over roast. Brown roast in lightly oiled Dutch oven or stockpot over medium-high heat; add remaining ingredients.
Reduce heat and simmer, covered on stove-top or in 325°F oven (160°C) until fork tender, about 3 hours. (Note: oven is best for maintaining a simmer.)
Remove roast to serving platter and crush sauce mixture with a potato masher to thicken. Season with salt and pepper to taste.

Beef Thai Salad

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5 Servings

1 tbsp (15 mL) cornstarch
1 tbsp (15 mL) sodium-reduced soy sauce
1 tbsp (15 mL) minced ginger root
1 tbsp (15 mL) fresh lime juice
2 cloves garlic, minced
1 tsp (5 mL) sesame oil
1 tsp (5 mL) Asian chili sauce
1 lb (500 g) Beef Strip Loin, Top Sirloin or Flank Steak, thinly sliced
Salad:
8 cups (2 L) torn romaine lettuce
4 tsp (20 mL) canola oil
1 cup (250 mL) halved grape tomatoes
½ cup (125 mL) julienned cucumber
½ cup (125 mL) julienned sweet yellow pepper
½ cup (125 mL) julienned red onion
Chili-Lime Vinaigrette (recipe follows)

Combine cornstarch, soy sauce, ginger root, lime juice, garlic, sesame oil and chili sauce in a medium bowl. Add beef and toss to coat; let stand 10 minutes. Discard marinade.
Meanwhile, heat 1 tsp (5 mL) canola oil in large frypan or wok over medium-high heat. Stir-fry tomatoes, cucumber, yellow pepper and onion until hot and just wilted; transfer to clean bowl. Heat remaining canola oil in same pan; stir-fry beef until browned and cooked. Add to wilted vegetables; toss to combine.
Add Chili-Lime Vinaigrette to pan. Cook and stir over medium heat until slightly thickened and hot, scraping up browned bits from the bottom of the pan. Toss romaine with just enough hot vinaigrette to moisten; divide among 5 rimmed dinner plates. Top romaine with beef and vegetable mixture. Drizzle and remaining vinaigrette over each serving

Chili-Lime Vinaigrette: Whisk together 1 tsp (5 mL) grated lime rind, 1/4 cup (50 mL) fresh lime juice, 2 tbsp (30 mL) rice vinegar, 1 tbsp (15 mL) EACH sodium-reduced soy sauce and liquid honey, dash Asian chili sauce. Makes 1/2 cup (125 mL).
Good source of iron (21% DV) and excellent source of zinc (50% DV) and vitamin C (93% DV).

Garlic Studded Roast Beef

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In this recipe, slivers of garlic infuse the beef with rich, garlicky flavour. “Roast was nicely browned and extremely tender and flavourful. Nice pink colour throughout. All in all, an extremely successful test with great results.” —Reader Comment
180 Minutes

8 – 10 Servings

7 lb (3.18 kg) Beef Premium Oven Roast (Prime Rib, Strip Loin or Rib Roast)
8 cloves garlic, cut into thin slivers
2 tbsp (30 mL) Worcestershire sauce or grainy mustard (optional)
Salt and pepper
Simple Pan Gravy (recipe follows)

Cut shallow slits all over roast; insert garlic slivers into slits. Rub all over with Worcestershire sauce OR pat roast dry with paper toweling and season with salt and pepper.
Place roast, bones down, on rack in shallow roasting pan. Insert oven-safe meat thermometer into centre of roast. Roast, uncovered, in 450°F (230°C) oven for 10 minutes. Reduce heat to 275°F (140°C); roast until thermometer reads 135°F (57°C) for medium-rare to medium, about 2-3/4 to 3-1/4 hours.
Remove from oven. Cover loosely with foil and let stand for 15 to 30 minutes before carving. Make Simple Pan Gravy (if desired).

Simple Pan Sauce/Gravy: Heat roast drippings over medium-high heat; add splash of red wine, stirring up any browned bits from bottom of pan. Stir in 2 cups (500 mL) beef broth. Strain (if desired) and skim off any fat; return to pan. Thicken by cooking until broth reduces (an au jus-style sauce) or thicken by stirring in a cornstarch/cold water mixture* for more of a gravy. Season to taste. Add splash of heavy cream and/or balsamic or wine vinegar to taste, if desired.
Good source of iron (21% DV) and excellent source zinc (73% DV).

Slow-cooker Vietnamese Style Beef Pot Roast with Asian Slaw

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This slow-cooker pot roast is definitely not of the «ho-hum» variety. Serve roast with the Asian Slaw and some jasmine rice or Asian noodles. For a next day meal, make a Vietnamese-style sandwich by layering some leftover beef and Asian Slaw atop a sliced toasted baguette. TO MAKE WITHOUT A SLOW COOKER: Cook the pot roast with the sauce in the Dutch oven pot, covered with tight fitting lid in a 325°F (160°C) oven for about 3 hours or until meat is fork tender.
360 Minutes

6 – 8 Servings

¼ cup (50 mL) all-purpose flour
Coarsely ground sea salt or kosher salt and pepper
2 tbsp (30 mL) vegetable oil
4 lb (1.81 kg) Beef Pot Roast (e.g. Cross Rib, Blade or Brisket)
2 tbsp (30 mL) minced fresh ginger-root
2 tbsp (30 mL) rice vinegar
5 cloves garlic, minced
2 tsp (10 mL) red chili pepper flakes
⅓ cup (75 mL) soya sauce
⅓ cup (75 mL) Kecap Manis (or teriyaki sauce)
Asian Slaw (recipe follows)

Pat pot roast dry. Coat beef on all sides with flour. Season beef generously all over with salt and pepper. Heat oil in Dutch oven over medium-high heat. Add roast, brown well on all sides, about 10 minutes. Remove roast from pan. Transfer beef and any juices to slow cooker insert.
Add ginger-root, rice vinegar, garlic, chili flakes, soy sauce, Kecap Manis and 1 cup (250 mL) water to Dutch oven. Cook, stirring to remove any brown bits from bottom of pan. Pour over beef in slow-cooker. Cover and cook on LOW for 6 to 8 hours until roast is fork-tender. Remove roast to cutting board, tent with foil.
Transfer sauce to saucepan and cook over high heat to thicken by reducing by half, about 4 minutes. You should have about 1 1/2 cups (375 mL) of sauce. Carve roast across the grain and serve with sauce as a dip and along with the Asian Slaw (recipe follows).
ASIAN SLAW: In a large bowl, whisk together 1/4 cup vegetable oil, 2 tbsp rice vinegar, 1 tbsp EACH sesame oil, liquid honey and Sriracha sauce. Add half a napa cabbage, thinly sliced (about 6 cups), 1 pkg (10 oz/284 g) match-stick cut carrots (or 3 carrots, shredded), 4 green onions, thinly sliced and 6 radishes, halved and thinly sliced. Toss vegetables together with dressing. Season with 1/2 tsp EACH salt and freshly ground pepper; toss with 1/4 cup EACH coarsely chopped salted roasted peanuts and minced cilantro and 1 tbsp poppy seeds.

Vietnamese Style Beef Sandwiches: Warm leftover Vietnamese Pot Roast beef and sauce briefly in microwave. Layer onto split toasted baguette and top with leftover Asian Slaw.
TIP: Look for Kecap Manis (an Asian ketchup) in the ethnic section of your local grocery store, if you can’t find it, substitute teriyaki sauce.