Cinnamon Braised Beef

/0 Comentarios/en , /por

Beef subtly infused with cinnamon and ginger and topped with wilted spinach give this dish a unique flavour. Serve this recipe with Chinese noodles or vermicelli.
75 Minutes

4 Servings

1 tsp (5 mL) vegetable oil
1 lb (500 g) Blade or Cross Rib Simmering Steak, cut into 4 equal pieces
½ cup (125 mL) sake (rice wine)
2 tbsp (30 mL) soy sauce
1 tbsp (15 mL) granulated sugar
2 green onions, cut into 1 inch (2.5 cm) pieces
2 garlic cloves, crushed
2 cinnamon sticks, 4 inches ( 10 cm) in length
1 piece (1 inch/2.5 cm) fresh ginger root, sliced
2 tsp (10 mL) cornstarch
5 oz (125 g) spinach, chopped (about 6 cups/1.5 L)

Heat oil in Dutch oven or stockpot over medium-high heat; brown steaks about 2 minutes per side. Add 1-1/2 cups (375 mL) water, sake, soy sauce, sugar, onions, garlic, cinnamon sticks and ginger root.
Simmer, covered, on stove-top or in a 325°F (160°C) oven for 1-1/4 hours or until fork-tender. Remove cinnamon sticks and ginger; discard. Remove steak and set aside.
Mix cornstarch with 1 tbsp (15 mL) cold water until smooth. On stove top, heat sauce over medium heat and gradually stir in cornstarch mixture; bring to boil and heat for 1 to 2 minutes, until thickened. Return steak to pan. Stir in spinach; cook for 3 minutes or until wilted.
Slow Cooker Option: Can be made in a slow cooker; combine all ingredients except cornstarch and spinach and cook covered for 5 hours on HIGH or 8 hours on LOW until meat is fork-tender. Thicken sauce on stove-top as above. Add spinach and cook for 3 minutes or until wilted.

Make Ahead Tips: Can be made a day in advance. After removing cinnamon stick and ginger cover and refrigerate. To serve, gently simmer on stove-top until heated through; thicken with cornstarch and add spinach as before.
An excellent source of Iron (29% RDI) and Zinc (87% RDI).

Ginger-Braised Beef

/0 Comentarios/en , /por

Beef Simmering Steak becomes meltingly tender when simmered in this ginger stir-fry type of sauce in this slow cooker recipe. You can substitute chopped spinach for the bok choy, simmering for just three minutes or until the spinach is just wilted. Serve with Chinese noodles or steamed rice.
360 Minutes

6 Servings

1 tsp (5 mL) EACH vegetable oil and sesame oil
1 lb (500 g) Beef Blade or Cross Rib Simmering Steak, cut into quarters
1 cup (250 mL) sodium reduced beef stock or broth
¼ cup (50 mL) sodium reduced soy sauce
1 tbsp (15 mL) dry sherry
½ tsp (2 mL) Asian chili paste or red pepper flakes
4 green onions, cut into 1-inch (2.5 cm) pieces
4 cloves garlic, minced
2 tbsp (30 mL) grated ginger root
1 tbsp (15 mL) cornstarch
2 tbsp (500 mL) chopped bok choy or spinach

Heat vegetable and sesame oil over medium-high heat in large non-stick skillet. Add steak and brown, about 2 minutes per side. Set aside. Combine sodium reduced stock and soy sauce, sherry, chili paste, onions, garlic and ginger root in 3½ to 6-quart (3.5 to 6 L) slow cooker. Add beef, turning pieces to coat in sauce.
Cook, covered, on Low for 8 to 10 hours or on High for 4 to 6 hours or until beef is tender.
Mix cornstarch with 2 tbsp (30 mL) water in small bowl. Add to slow cooker; cook, covered, on High for 10 minutes. Add bok choy; cook, covered, on High for 5 to 10 minutes or until tender-crisp and sauce is thickened.
Stove-Top Option: Brown meat in large oven-proof skillet or Dutch oven as in Step 1. Meanwhile, in bowl, combine 2½ cups (625 mL) beef stock, soy sauce, sherry, chili paste, onions, garlic and ginger root; pour over meat. Cook, covered in a 325°F (160°C) oven for 1¼ hours or until fork-tender. Add bok choy and cook 3 to 4 minutes. Remove from oven. Using slotted spoon, remove steak and bok choy to platter and keep warm. Over medium-high heat, whisk cornstarch mixture into pan. Cook, stirring constantly, for 2 minutes or until sauce is thickened.

Cook’s Notes: You can make a vegetable stir-fry to accompany the Ginger-Braised Beef. Omit Step 3. Once meat is cooked, stir-fry 4 cups (1 L) stir-fry cut vegetables (including the bok choy) in skillet. Add sauce from slow cooker and stir in water and cornstarch mixture; cook, stirring, for 3 to 4 minutes or until thickened. Add beef, turning to coat.
Adapted from: The Best Family Slow Cooker Recipes by Donna-Marie Pye (2003)
Good source of iron (16% DV) and an excellent source of zinc (56% DV), 22% DV sodium.

Traditional Braised Beef Stew

/0 Comentarios/en , , , , /por

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).

Braised Beef Short Ribs

/0 Comentarios/en , /por

When it comes to favourite recipes, these slowly braised beef short ribs in a rich herb-orange flavoured sauce served with lots of creamy mashed potatoes are the quintessence of comfort food.
120 Minutes

6 Servings

3 lb (1.5 kg) boneless beef short ribs
2 tbsp (25 mL) olive oil
2 onions, chopped
3 cloves garlic, finely chopped
1 tsp (5 mL) dried rosemary
1 tsp (5 mL) thyme leaves, crumbled
1 tsp (5 mL) salt
½ tsp (2 mL) freshly ground black pepper
1 ½ cup (375 mL) beef stock (approx.)
1 cup (250 mL) canned diced tomatoes, including juice
2 tbsp (25 mL) Worcestershire sauce
3 strips orange peel (3-inch/8 cm in long)

Pat short ribs dry with paper towels. Heat 1 tbsp (15 mL) of the oil in Dutch oven or large saucepan over medium-high heat; brown short ribs, in batches and adding more oil as needed, until browned on all sides. Transfer to plate.
Add onions, garlic, rosemary, salt and pepper to pan; cook over medium heat, stirring often, for 5 minutes or until softened.
Add stock, tomatoes with juice, Worcestershire sauce and orange peel. Return beef and accumulated juices to pan; bring to boil. Cover and reduce heat; simmer for 2 hours, adding additional stock to keep beef covered while braising, until beef is fork-tender.

Tip: For convenience and maximum flavour, make this recipe ahead. Refrigerate, covered, for up to 2 days. Skim fat before reheating.
Adapted from: 300 Best Comfort Food Recipes by Johanna Burkhard (2002)
A good source of Iron (16% RDI) and an excellent source of Zinc (62% RDI).

Barbecue-Style Braised Beef Brisket

/0 Comentarios/en , /por

Perfectly suited for a casual gathering, the Southern flavours of onion and sarsaparilla linger in this relaxed roast. Marinade ahead and then slow cook in the oven. It’s easy hands-off cooking!
210 Minutes

12 Servings

2 heads garlic
1 can (355 mL) root beer
¼ cup (50 mL) Worcestershire sauce
¼ cup (50 mL) red wine vinegar
1 large onion
¼ cup (50 mL) packed brown sugar
¼ cup (50 mL) liquid honey
1 tbsp (15 mL) dry mustard
1 tsp (5 mL) freshly ground pepper
½ tsp (2 mL) salt
4 lb (1.81 kg) Beef Brisket Pot Roast (Double/Point/Second Cut portion NOT thinner First Cut portion)

Slice off top of garlic heads; wrap in foil and bake in 350°F (180°C) oven until softened, about 50 minutes. Squeeze garlic into large sealable freezer bag; stir in root beer, Worcestershire sauce, vinegar, onion, sugar, honey, mustard, pepper and salt.
Pierce roast all over with fork and place in marinade, turning to coat well. Seal bag and refrigerate for 24 hours or up to 2 days, turning occasionally.
Transfer meat and marinade into a Dutch oven or heavy roasting pan; bring to boil on stove-top. Cover tightly and transfer to a 325°F (160°C) oven. Cook, turning roast every hour, until fork tender, about 3 hours. Remove roast to carving board, skim fat from sauce and boil until thickened, about 30 minutes. Thinly slice warm roast across the grain and serve with sauce.

Excellent source of iron (26% DV), 236 mg sodium.