Sirloin Beef Gratin

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Savour the flavour of lean sirloin beef in this easy bistro classic – the perfect end to a busy day. It’s a family-friendly recipe that’s still fancy enough for friends on a Friday night. Big Bonus: It doesn’t take a lot of pots and pans to prepare Sirloin Beef Gratin.
40 Minutes

8 Servings

1 onion, chopped
1 lb (500 g) Lean Ground Beef Sirloin, Round or Chuck*
¼ tsp (1 mL) dried thyme
Pepper
¼ cup (50 mL) Worcestershire sauce
2 tbsp (30 mL) tomato paste
1 tbsp (15 mL) all-purpose flour
2 cup (500 mL) frozen mixed vegetables
1 cup (250 mL) low-sodium beef stock
Buttermilk Mashed Potatoes (recipe follows)
1 cup (250 mL) shredded aged Cheddar cheese

Cook onion, beef, thyme and pepper (to taste) in 12 inch (30 cm) ovenproof skillet or gratin dish over medium-high heat, breaking up meat with wooden spoon, until beef is browned and onion is softened, about 10 minutes.
Reduce heat to medium; stir in Worcestershire sauce, tomato paste and flour. Stir in vegetables and stock; simmer until slightly thickened, about 3 minutes.
Gradually stir half of the cheese into potatoes; spread evenly over beef mixture. Top with remaining cheese; bake in 425°F (220°C) oven until lightly golden, about 25 minutes. Broil until topping is rich golden-brown, about 3 minutes.
Buttermilk Mashed Potatoes: Cover 1 1/2 lb (750 g) potatoes, peeled and cubed, with cold salted water. Bring to boil over medium-high heat; reduce heat and simmer until tender, about 25 minutes. Drain and return to pot over medium heat; heat until dry, about 1 minute. Remove from heat. Stir in 1/2 cup (125 mL) buttermilk and 1/4 cup (50 mL) butter; mash until smooth.
*Other Options: Use Lean/Extra Lean Ground Beef

Bright Idea: Try a potato masher to stir ground beef when pan-frying for faster and more even cooking.
Good source of iron (19% DV) and excellent source of zinc (41% DV), 27% DV sodium.

Sweet Potato Shepherd’s Pie

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Enjoy this new style Shepherd’s Pie — a flavorful ground beef filling topped with a vitamin rich mashed sweet potato topping. YUM!
30 Minutes

6 Servings

1 tbsp (15 mL) olive oil
3 cloves garlic, minced
1 large onion, finely diced
1 cup (250 mL) thinly sliced mushrooms
1 lb (0.45 kg) Extra Lean Ground Beef
2 tbsp (30 mL) all-purpose flour
2 tbsp (30 mL) tomato paste
1 tbsp (15 mL) Worcestershire sauce
1 tsp (5 mL) salt
½ tsp (2 mL) dried crushed rosemary
½ tsp (2 mL) dried thyme leaves
½ tsp (2 mL) freshly ground pepper
⅛ tsp (0 mL) ground nutmeg
¼ cup (50 mL) pineapple juice
1 cup (250 mL) frozen peas and carrot mixed vegetables
½ cup (125 mL) frozen or canned corn kernels, drained
¼ cup (50 mL) shredded low fat Cheddar
¼ cup (50 mL) shredded mozzarella cheese
Sweet Potato Topping (recipe follows)

Heat oil in large non-stick skillet over medium heat. Add garlic, onion, mushrooms and ground beef; cook, breaking up the ground beef the back of a wooden spoon for 5 to 8 minutes until beef is browned. Sprinkle with flour and quickly mix it in. Stir in thyme, rosemary, nutmeg, salt, pepper, tomato paste and Worcestershire sauce. Increase heat to medium-high and stir in pineapple juice. Bring to a boil, adding some water if the mixture is too thick. Simmer for 1 minute. Stir in frozen vegetables.
Spread beef mixture into an 8-inch square baking dish. Top with and even layer of Sweet Potato Topping. Sprinkle shredded cheese evenly on top of the pie. Bake in 350°F (190°C)oven for 30 to 35 minutes or until cheese is melted and a digital instant read thermometer insert into centre of casserole reads 160°F(71°C).
Sweet Potato Topping: Peel 2 medium sweet potatoes and cut into chunks. Simmer in salted boiling water for 15 to 20 minutes or until tender. Drain and mash. Stir in 1 egg yolk, 1/4 cup (50 mL) skim milk, 1/8 tsp (0.5 mL) EACH ground cinnamon and dried oregano leaves.

Good source of iron (15%DV) and excellent source of zinc (36%DV).

Make-Ahead Mexican Beef Lasagna

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Dinner’s ready and waiting in the refrigerator with this Make-Ahead Mexican Lasagna recipe. Since tortillas take the place of noodles this is easier to make than traditional lasagna. Quick nutrition tip: Make with whole wheat tortillas, extra lean beef and lower-fat dairy products.
35 Minutes

6 Servings

1 chopped garlic clove
1 chopped onion
1 lb (500 g) Lean Ground Beef Sirloin or Lean Ground Beef
1 tbsp (15 mL) chili powder
1 tsp (5 mL) ground cumin
1 can (19 oz/540 mL) red kidney beans, drained and rinsed
1 cup (250 mL) light or regular sour cream
2 tbsp (30 mL) all-purpose flour
1 can (7 oz/213 mL) tomato sauce
½ cup (125 mL) salsa
3 large flour tortillas
1 cup (250 mL) shredded Cheddar cheese
½ cup (125 mL) sliced green olives
½ cup (125 mL) crushed tortilla chips
¼ cup (50 mL) sliced pickled jalapeño peppers, chopped

Cook garlic, onion, ground beef, chilli powder and cumin in large skillet using medium heat, for 10 minutes until beef is browned and completely cooked. Drain if necessary. Stir in beans; set aside.
Combine sour cream and flour until smooth; set aside. Combine tomato sauce and salsa; set aside.
Place one and a half tortillas in the bottom of lightly oiled 2 qt (2 L) rectangular baking dish, overlapping slightly. Top with half EACH, meat mixture, sour cream mixture and tomato sauce mixture. Repeat layers. Cover with plastic wrap and refrigerate for up to 24 hours or bake in 350°F (180°C) oven for 30 minutes until bubbly. Top with cheese, olives, chips and jalapeños; bake for 5 minutes.

Cook’s Notes: If you like food on the hot side, stir the jalapeños right into the tomato sauce mixture.
Excellent source of iron (35% DV) and zinc (60% DV), 42% DV sodium.

Shepherd’s Pie

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The mushrooms in this Shepherd’s Pie recipe add a depth of flavour to this classic beef dish. If your children are squeamish about mushrooms you can finely chop them and they’ll never know they’re there. You can sneak in some carrots too, if you finely grate them first.
40 Minutes

6 Servings

1 lb (500 g) Lean or Extra Lean Ground Beef Sirloin or Round*
8 oz (250 g) mushrooms, sliced or chopped
1 medium onion, finely chopped
2 cloves garlic, minced
½ tsp (2 mL) dried thyme
½ tsp (2 mL) marjoram leaves
3 tbsp (45 mL) all-purpose flour
1 ½ cup (375 mL) beef stock
2 tbsp (25 mL) tomato paste
2 tsp (10 mL) Worcestershire sauce
Salt and freshly ground pepper
12 oz (341 mL) can corn kernels, drained
Potato Topping (recipe follows)

Cook beef in large non-stick skillet over medium-high heat, breaking up with wooden spoon, for 5 minutes or until browned. Drain, if necessary. Add mushrooms, onion, garlic, thyme and marjoram; cook over medium heat, stirring often, for 5 minutes or until softened. Sprinkle with flour; stir in stock, tomato paste and Worcestershire sauce. Bring to boil; reduce heat and simmer, covered, for 8 minutes. Season with salt and pepper to taste. Stir in corn.
Spread meat mixture into shallow 12 x 8-inch (2.5 L) baking dish. Top with small spoonfuls of Potato Topping and spread evenly.
Bake in 375°F (190°C) oven for 25 to 30 minutes or until filling bubbles.
Potato Topping: Peel and quarter 2 lb (1 kg) potatoes (about 6). Simmer in large saucepan covered with 1-inch (2.5 cm) boiling salted water for 15 to 20 minutes or until tender. Drain. Return potatoes to stove and heat in pan just until excess water evaporates. Stir in 1/2 to 3/4 cup (125 to 175 mL) milk and 2 tbsp (30 mL) EACH butter and mayonnaise; bring to simmer. Remove from heat and mash. Season with salt and pepper to taste.
*Other Options: Lean Ground Chuck, Lean/Extra Lean Ground Beef

Tip: You can make this casserole up to a day ahead, storing covered in the refrigerator; bake for 40 minutes from the refrigerator.
Adapted From: 300 Best Comfort Food Recipes by Johanna Burkhard (2002).
A good source of Iron (23% RDI) and an excellent source of Zinc (50% RDI).

Beef Greek Lasagna

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With oven-ready noodles and Big Batch Beef, this recipe pulls together in a snap! If you want to skip making the Big Batch Beef, use 1 lb (500 g) fresh ground beef, browned with 1 EACH onion and clove garlic, minced.
60 Minutes

8 – 10 Servings

2 ½ cups (625 mL) microwave-thawed Big Batch Ground Beef (recipe follows)
1 jar (650 mL) tomato sauce
1 pkg (300 g) frozen chopped spinach, thawed and drained well
1 cup (250 mL) Greek feta salad dressing
1 onion, roughly chopped
1 pkg (200 g) feta cheese
2 eggs
12 oven-ready lasagne noodles (no-cook)
1 pkg (200 g) shredded mozzarella cheese

Combine beef and tomato sauce; set aside. In food processor, combine spinach, Greek dressing, onion, feta cheese and eggs, pulsing to combine. Set aside.
Pour a third of the tomato sauce mixture into a 9×13-inch (3 L) baking dish. Cover with single layer of noodles, breaking up the noodles to fit. Spoon half the spinach mixture evenly over noodles. Cover with another third of the tomato sauce, remaining noodles and remaining spinach mixture. Top with the remaining tomato sauce.
Top with mozzarella cheese. Carefully pour 1/2 cup (125 mL) hot water around all 4 edges of lasagna. Cover tightly with foil; bake in 350°F (180°C) oven for 1 hour. Remove foil and continue cooking until cheese is golden, about 15 minutes. Let stand for 10 minutes before serving.
Big Batch Ground Beef: Cook 4 lb (2 kg) Lean or Extra-Lean Ground Beef in Dutch oven over medium-high heat for 10 minutes, breaking into small chunks with back of spoon, until browned. Drain and return to pot. Add 4 EACH onion and cloves 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.

BEEF AND PASTA FLORENTINE BAKE

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This recipe is a snap to make with Big Batch Beef! To make with fresh ground beef instead of Big Batch, brown 1 lb (500 g) Lean Ground Beef in the Dutch oven pot before adding the stewed tomatoes.
30 Minutes

10 – 12 Servings

3 cups (750 mL) small shell pasta, about 300 g (white or whole wheat)
1 can (19 oz/540 mL) Italian seasoned stewed tomatoes
1 can (28 oz/796 mL) crushed/ground tomatoes
3 cups (750 mL) Big Batch Beef*
3 cups (750 mL) chopped kale
1 tsp (5 mL) EACH dried oregano and basil (or 2 tsp/10 mL Italian seasoning)
½ tsp (2 mL) salt
1 cup (250 mL) light cottage cheese
1 cup (250 mL) shredded mozzarella
1 cup (250 mL) Parmesan cheese blend

Cook pasta according to package directions; drain and set aside.
Meanwhile, heat stewed tomatoes in Dutch oven, over medium heat, breaking up with wooden spoon. Stir in crushed tomatoes, Big Batch Beef, kale, oregano, basil and salt; bring to a simmer and heat through. Stir in cottage cheese.
Stir in reserved cooked pasta. Transfer mixture to a lightly oiled 9 x 13-inch (3 L) casserole; top with cheese and bake in 350°F (180°C) oven until bubbly, 15 to 20 minutes.
*Big Batch Ground Beef: Cook 4 lb (2 kg) Lean or Extra-Lean Ground Beef in Dutch oven over medium-high heat for 10 to 15 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. Drain and 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.

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.

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.