Speedy Beef Sloppy Woes

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No more ‘woe is me’ dinner dilemma — with Big Batch Beef in the freezer, it’s so easy to get a good-for-you super speedy weeknight meal! For singles in the kitchen, just divide ingredients by 4: 1/2 cup Big Batch Beef, 1/4 can of the pizza sauce, 1/3 cup frozen veggies, 1/2 tsp Worcestershire and a tablespoon of water. As a pantry staple, make up some Big Batch Beef for the first year college student in your life so you’re sure they start off eating right.
15 Minutes

4 Servings

2 cups (500 mL) frozen Big Batch Beef (recipe follows)
1 can, (7.5 fl oz/213 mL) pizza sauce
1 ½ cups (375 mL) frozen mixed vegetables
2 tsp (10 mL) Worcestershire sauce
4 hamburger buns or baked potatoes

Combine frozen Big Batch Beef, pizza sauce, frozen vegetables, Worcestershire sauce and 1/4 cup (50 mL) water in large heavy saucepan.
Cover and simmer cook over medium heat, stirring occasionally, until hot, about 10 to 15 minutes. Use to top 4 toasted hamburger buns or baked potatoes.
Big Batch 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 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 just firm, about 1 hour. Loosen into chunks; scoop meal-sized portions into freezer bags. Freeze for up to 3 months.
Cook’s Notes: Use the food processor to mince the onions and garlic in a snap. Pulse quartered onions and peeled garlic cloves a few times to mince.

Speedy Baked Potatoes: Pierce 4 large scrubbed potatoes all over with a fork. Microwave-bake for 7 to 8 minutes on high power; removed from microwave, wrap potatoes in foil and let stand 5 minutes to complete cooking.
High in fibre (17% DV), excellent source of iron (33% DV) and zinc (53% DV), 22% DV sodium.

Quinoa and Beef-stuffed Peppers

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With all the flavours of lasagna, kids love these colourful peppers. You will too, knowing that protein-rich lean beef and quinoa pack in a powerful nutrient punch.
40 Minutes

12 Servings

12 small to medium red, yellow or orange sweet peppers
2 cups (500 mL) 2% cottage cheese, drained
⅓ cup (75 mL) freshly grated Parmesan cheese
1 cup (250 mL) quinoa or brown rice
2 tsp (10 mL) canola oil
1 lb (500 g) Extra Lean or Lean Ground Beef
2 cloves garlic, minced
1 cup (250 mL) chopped onion
1 cup (250 mL) chopped mushrooms
1 ½ cups (375 mL) tomato sauce
½ cup (125 mL) chopped drained canned water chestnuts (optional)
½ tsp (2 mL) dried oregano
½ tsp (2 mL) basil
Freshly ground black pepper
½ cup (125 mL) shredded Cheddar cheese

Cut each pepper across stem end to make pepper lids and cups. Remove and discard seed core from each. (Note: if pepper cups won’t sit upright, remove small slice from bottom of each, being sure not to create an opening). Set aside. Combine cottage cheese and Parmesan in small bowl; set aside.
Combine quinoa or brown rice and 2 cups (500 mL) water in medium saucepan; bring to boil over high heat. Reduce heat to low, simmer, covered for 15 minutes or until liquid is absorbed. Remove cover and let cool for 5 minutes. Fluff with fork. Set aside.
Meanwhile, cook beef in large non-stick skillet over medium-high heat, breaking up with potato masher or 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 skillet.
Reduce heat to medium. Add garlic, onion and mushrooms to skillet; sauté for 4 to 5 minutes or until softened. Return beef and accumulated juices to skillet. Stir in tomato sauce, water, chestnuts (if using), oregano, basil and black pepper to taste; bring to boil. Reduce heat and simmer, stirring occasionally, for 10 minutes. Remove from heat; stir in quinoa or brown rice.
Stuff half of each pepper with some filling. Layer each with cottage cheese mixture; top each with remaining filling and Cheddar cheese. Top with a pepper lid; place on parchment paper or lightly oiled foil-lined rimmed baking sheet.
Bake in 375°F (190°C) oven for about 20 minutes or until digital instant read thermometer inserted in centre of filling registers 160°F (71°C)

Next time dice up the pepper lids and cook with the mushrooms for a nutrient boost. For sirloin flavour, try Extra Lean Ground Beef Sirloin
Cook! Dietitians of Canada 2011. Published by Robert Rose Inc.
3.2 mg iron, 312% DV vitamin C.

Scratch Big Batch Beef

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Scratch Big Batch Beef is not only a speedy supper solution, it’s a nutrition bonus too – stir in a scoop as an easy way to enrich soups, spaghetti sauces and more. Add in some diced sweet pepper or grated carrot along with the onions and garlic as an easy way to sneak in more veggie content.
25 Minutes

10 Cups

4 lb (2 kg) Extra-Lean or Lean Ground Beef or Lean Ground Sirloin, Chuck or Round
4 EACH onions and cloves garlic, minced

Cook ground beef in Dutch oven over medium-high heat for 9 to 10 minutes, breaking into small chunks with back of spoon, until browned and completely cooked. Drain, and return to pot. Add onion and garlic simmer for 12 to 15 minutes until vegetables are softened.
Spread mixture in a single layer on several foil or parchment paper-lined baking trays; freeze just until meat is firm, about 1 hour.
Loosen beef mixture into chunks; scoop meal-sized portions into freezer bags. Freeze for up to 3 months.

Cook’s Notes: You can simplify Big Batch Beef by using the food processor to mince the onions and garlic – just pulse quartered onions and peeled garlic cloves a few times to mince.
Excellent source of iron (4 mg, 28% DV), zinc (9 mg, 96% DV).

So Simple Meaty Minestrone

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This soup is ready in a snap with Big Batch Beef in the freezer. You can substitute 1/2 lb (250 g) lean ground beef if you like, browning in a pan with 1/2 onion (diced) and adding to soup.
15 Minutes

6 Servings

1 cup (250 mL) Big Batch Beef
2 cans (540 mL EACH) diced Italian-style stewed tomatoes
2 cups (500 mL) frozen mixed vegetables
2 cups (500 mL) water or chicken stock/broth
1 can (540 mL) kidney beans, drained and rinsed
¾ cup (175 mL) alphabet pasta or broken spaghetti pasta

Combine beef, tomatoes, vegetables, water or stock and kidney beans in saucepan; heat to simmer.
Stir in pasta; simmer, stirring occasionally, until pasta is al dente, about 10 to 15 minutes.
Big Batch Beef: In large deep skillet, cook 4 lb (2 kg) Ground Beef using medium-high heat for 9 to 10 minutes, breaking into small chunks with back of spoon, until browned and completely cooked. Drain in colander. Return to skillet and add 4 EACH onions and cloves garlic, minced; simmer for 12 to 15 minutes or until vegetables are softened. Spread mixture in single layer on several foil-lined baking trays; cover loosely with plastic wrap and freeze just until meat is firm (about 1 hour). Loosen frozen beef into small chunks; scoop meal-sized portions into freezer bags or sealable containers. Freeze for up to 3 months. Makes 10 cups (2.5 L).

So Simple Beef Provolone Pizza

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WOW – with Big Batch Beef in the freezer, this pizza is a faster dinner alternative than take out!
15 Minutes

1 12 inch (30 cm) ready-made or rolled pizza dough crust
½ cup (125 mL) pizza sauce
1 cup (250 mL) frozen So Simple Big Batch Beef, recipe follows
1 cup (250 mL) halved grape or cherry tomatoes
1 cup (250 mL) shredded Provolone cheese
½ red onion, thinly sliced
Torn fresh basil leaves

Top pizza dough crust with pizza sauce.
Sprinkle with Big Batch Beef, tomatoes, cheese, onion and basil
Bake in 425°F (220°C) oven for about 15 minutes, until cheese is melted and crust is crispy and golden.
So Simple Big Batch Beef: Thoroughly cook 4 lb (2 kg) Extra Lean Ground Beef with 1 pouch onion soup mix in deep skillet on medium-high heat for 9 to 10 minutes, breaking up into small chunks with back of spoon or potato masher, until browned. Drain. Use in recipes right away or freeze to keep. To freeze: Spread mixture in single layer on several foil-lined baking trays; cover loosely with plastic wrap and freeze until meat is firm (about 1 hour). To store: loosen beef, breaking into small chunks; scoop meal-sized portions into freezer bags or sealable containers.

Cheeseburger Version: Eliminate tomatoes, onion, Provolone cheese and basil. Top with 2 cups (500 mL) shredded Cheddar and mozzarella cheese blend.
Excellent source of iron (25% DV), vitamin B12 (174% DV) and zinc (90% DV), 16% DV sodium.

Simple Skillet Ground Beef Stroganoff

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By making Big Batch Ground Beef ahead, recipes such as this can be pulled together in just minutes — a perfect dinner for those nights when everyone is on the run. If you want to skip making the Big Batch Beef, substitute 1 lb (500 g) fresh ground beef, browned with 1 EACH large onion and clove garlic, minced.
20 Minutes

6 Servings

2 cups (500 mL) curly broad egg noodles
2 cups (500 mL) sliced mushrooms
1 small sweet red pepper, thinly sliced
2 ½ cups (625 mL) frozen Big Batch Ground Beef
1 can (10 oz/284 mL) 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.
Meanwhile, stir-fry mushrooms and sweet pepper with a splash of vegetable oil in a deep nonstick skillet over medium-high heat, until softened and any liquid from the mushrooms has evaporated, (about 10 minutes). Stir in Big Batch Beef, soup, sour cream and Worcestershire sauce; simmer over medium heat 10 minutes.
Serve over hot egg noodles; garnish with minced fresh parsley and paprika.
Big Batch Ground 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.

Good source of iron (21% DV) and excellent source of zinc (44% DV), 25% DV sodium.

Mexican Beef Hot Pot

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The recipe for this easy one-pot Mexican Beef dish is a satisfying beef soup takes only 17 minutes from start to finish.
12 Minutes

4 Servings

1 lb (500 g) Lean Ground Beef Sirloin, Round or Chuck, or Lean Ground Beef
1 package (35 g) taco seasoning mix
1 ¾ cup (425 mL) salsa
1 cup (250 mL) beef broth
½ cup (125 mL) instant rice
2 cup (500 mL) frozen mixed vegetables

Cook ground beef in a large saucepan for 8 to 10 minutes, breaking up with back of spoon, until browned and thoroughly cooked; drain.
Add seasoning mix, salsa, broth, and 4 cups (1 L) water. Bring to a boil. Stir in rice; reduce heat, cover and cook about 5 minutes.
Stir in vegetables and heat through. Serve with nachos or toasted flat bread.

Tip: Substitute orzo or broken spaghetti pasta for rice; simmer just until pasta is tender.

MMMMM-Minestrone

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Nothing says home quite as well as enjoying a bowl of this hearty homemade soup. Spaghetti is the perfect pasta for speedy soup since it cooks in just minutes. Each serving is an excellent source of zinc and vitamin A.
15 Minutes

10 Servings

1 tbsp (15 mL) olive oil
1 onion, chopped
2 EACH stalk of celery and carrot, chopped
3 cloves garlic, minced
1 lb (500 g) Canadian Lean or Extra Lean Ground Beef Sirloin*
¾ tsp (4 mL) dried basil
¾ tsp (4 mL) crushed rosemary
¼ tsp (1 mL) crushed red pepper flakes
1 can, ( 19 oz/ 540 mL), kidney beans, drained and rinsed
1 can, (48 oz/1.36 L), tomato juice
1 cup (250 mL) broken spaghetti noodles
¼ cup (50 mL) EACH chopped fresh parsley and grated Parmesan cheese, optional

Heat oil over medium heat, in saucepan. Add onion, celery, carrots and garlic. Cook, stirring, until softened, about 3 minutes. Add beef; cook, breaking up with back of spoon, until browned, about 5 minutes. Drain, if desired.
Stir in basil, rosemary, red pepper flakes and beans. Add tomato juice; bring to boil. Add noodles.
Reduce heat and simmer, uncovered, until spaghetti is tender, about 12 minutes. Stir in parsley and garnish each serving with some Parmesan cheese, if using.
*Other Options: Lean/Extra Lean Ground Round, Lean Ground Chuck, Lean/Extra Lean Ground Beef

Bright Idea: Soup’s are more substantial adding lean ground beef and using tomato juice instead of broth.
Good source of iron (24% DV) and excellent source of zinc (30% DV), 23% DV sodium, 32% DV vitamin A.

So Simple Big Batch Beef

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Cook up and stash a batch of Big Batch Beef in the freezer for lots of speedy So Simple scratch-dinners.
10 Minutes

10 cups (2.5 L) servings

4 lb (2 kg) Lean or Extra Lean Ground Sirloin*
1 pouch, Lipton Onion or Onion Roasted Garlic Soup Mix

Thoroughly cook ground beef with Lipton Onion Soup Mix in deep skillet on medium-high heat for 9 to 10 minutes, breaking up into small chunks with back of spoon or potato masher, until browned. Drain.
Spread mixture in single layer on several foil-lined baking trays; cover loosely with plastic wrap and freeze until meat is firm (about 1 hour).
Loosen frozen beef, breaking into small chunks; scoop meal-sized portions into freezer bags or sealable containers.
*Other Options: Lean or Extra Lean Ground Beef, Lean Ground Chuck or Extra Lean Ground Round.

Excellent source of iron (25% DV), Vitamin B12 (174% DV) and zinc (90% DV), 16% DV sodium.

Goulash-Style Beef Hamburger Soup

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Hungarian flavours, lots of vegetables and seasonings make this main-course beef hamburger soup an interesting departure from traditional Hamburger Soup recipes. You can use almost any mix of vegetables you want, even frozen if you like.
35 Minutes

6 Servings

1 lb (500 g) Extra Lean Ground Beef Sirloin, Round or Extra Lean/Lean Ground Beef
1 large onion, chopped
4 cloves garlic, minced
1 EACH carrot and celery stalk, thinly sliced
8 oz (250 g) sliced mushrooms
2 tbsp (30 mL) paprika
½ tsp (2 mL) caraway seed
¼ tsp (1 mL) chili pepper flakes (optional)
1 potato, scrubbed and cut into chunks
1 pkg (900 mL) sodium-reduced chicken or beef broth
¼ cup (50 mL) chopped fresh parsley
2 tbsp (30 mL) tomato paste
2 tbsp (30 mL) sodium-reduced soy sauce
½ cup (125 mL) frozen peas

Cook beef, onion, garlic, carrot, celery, mushrooms, paprika, caraway seed and chili pepper flakes in Dutch oven over medium heat for 10 to 15 minutes or until meat is thoroughly cooked and any liquid has evaporated. Drain if desired.
Add potato, broth, parsley, tomato paste and soy sauce; bring to boil. Reduce heat and simmer for 15 minutes.
Add peas; simmer for 5 minutes.

Heart-Healthy Makeover: We used an abundance of veggies, lean beef plus sodium-reduced broth for a heart-healthy approach. Hungarian spices, soy sauce and fresh parsley pump up the flavour.
Good source of iron (21% DV) and excellent source of zinc (44% DV), 28% DV sodium.

Spiced Beef Stuffed Peppers

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The raisins in this recipe give this delicious spiced beef filling a hint of sweetness in these Spiced Beef Stuffed Peppers.
50 Minutes

4 Servings

4 medium sweet peppers (mixed colours)
1 lb (500 g) Extra Lean Ground Beef Sirloin or Round or Extra Lean Ground Beef
½ cup (125 mL) chopped onion
½ cup (125 mL) chopped carrot
2 cloves garlic, minced
½ cup (125 mL) cooked rice
¼ cup (50 mL) raisins
2 tsp (10 mL) chili powder
½ tsp (2 mL) salt
¼ tsp (1 mL) cinnamon
¼ tsp (1 mL) hot pepper flakes
1 can (14 oz/398 mL) tomato sauce

Cut tops from peppers; discard seeds and membranes. Chop enough of the tops to make 1/2 cup (125 mL) chopped sweet pepper.
In lightly oiled non-stick skillet, cook beef, chopped peppers, onion, carrot and garlic, breaking meat up with back of spoon, for 8 to 10 minutes or until meat is thoroughly cooked. Remove from heat and drain fat, if any. Stir in rice, raisins, chili powder, salt, cinnamon, hot pepper flakes and 1/2 cup (125 mL) of the tomato sauce. Divide mixture among peppers, spooning into pepper shells.
Place filled peppers upright in shallow baking dish in single layer; pour remaining tomato sauce around peppers. Bake, covered, in 350°F (180°C) oven for 45 to 50 minutes or until peppers are tender-crisp.

South-of-the-Border Beef Tacos with Guacamole Dip

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When making this beginner-level recipe with your kids, you can take take care of the steps that involve using a knife or the stove and let them take care of the rest.
15 Minutes

12 Tacos Servings

1 lb (0.45 kg) lean ground beef
1 onion, chopped
1 clove garlic, minced
1 tbsp (15 mL) chili powder
1 tsp (5 mL) dried oregano
½ tsp (2 mL) ground cumin (optional)
¼ tsp (1 mL) dried red pepper flakes
1 cup (250 mL) milk
⅓ cup (75 mL) tomato paste
Salt and pepper to taste
12 taco shells
Toppings: Shredded lettuce, diced tomato and sweet green pepper, salsa, sour cream and shredded cheese
Guacamole Dip (recipe follows)

Cook beef in large non-stick skillet over medium-high heat for 8 to 10 minutes, breaking up and stirring with wooden spoon, until browned throughout and fully cooked. Drain if necessary. Add onion, garlic, chili powder, oregano, cumin (if using) and red pepper flakes; cook until onion is tender, about 5 minutes.
Stir in milk and tomato paste, mixing well; simmer for 5 to 10 minutes or until most of the liquid is absorbed.Season with salt and pepper to taste.
Meanwhile, prep Toppings and heat taco shells upside down on baking sheet in oven for 3 to 5 minutes. To serve, spoon beef mixture into each shell and add Toppings and Guacamole.
Guacamole Dip: In medium bowl, mash the flesh from 2 ripe avocados using a potato masher until fairly smooth. Add 1/3 cup (75 mL) 10% half and half cream, 1/4 cup (50 mL) light mayonnaise, 1/2 tsp (2 mL) grated lime rind and 1 tbsp (15 mL) fresh lime juice; stir until smooth and well combined. Stir in 1 small Roma (plum)tomato (seeded and diced), 1 clove garlic (minced)and a dash of hot pepper sauce. Season to taste with salt. Garnish with chopped fresh coriander.

NOTE: Recipe is adapted from Dairy Farmers of Canada. Image courtesy of Dairy Farmers of Canada. For more family friendly recipes visit familykitchen.ca.
Recipe courtesy of: familykitchen.ca.

Orient Express

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Make this speedy soup for a so simple after work dinner.
20 Minutes

8 Servings

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
2 packages (900 mL EACH) chicken broth
⅓ tsp (2 mL) dried chili flakes,optional
1 package (153 g) KNORR® Sides Plus™ Teriyaki Noodles with Asian Style Vegetables, uncooked
Limes and soy sauce

Pan-fry ground sirloin, coriander, ginger, onion and garlic in large saucepan until beef is cooked, about 8 minutes; drain.
Stir in broth and chili flakes. Bring to boil. Stir in package of Knorr Sides Plus.
Reduce heat; simmer for 10 minutes. Season to taste with fresh lime juice and soy sauce. Garnish with additional sliced green onion or chopped fresh coriander if desired.
*Other options: Lean Ground Round, Chuck or Lean Ground Beef

Source of iron (13% DV), excellent source of zinc (29% DV), 37% DV sodium.

So-Simple Meat Sauce (or a Rich Romantic Ragoût)

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All dressed up with just a few pantry ingredients and the kids so-Simple Meat Sauce becomes a Rich Romantic Ragoût! Talk about chemistry, the alchemy of anchovy, tomato, black olives and red wine combine to bring ground sirloin’s beefy flavour to the forefront – a potent combination to tease taste buds and brighten the senses.

Seasoning Strategy for spicing things up: chili pepper flakes turn up the heat while tomato paste, anchovy, black olives and red wine all enhance browned beef’s meaty flavour with naturally occurring glutamates. They add depth of flavour known as umami – “the fifth flavour”.

Makes 5 cups (1.25 L) sauce in total

1 tbsp (15 mL) olive oil
1 onion, diced
1 clove of garlic, minced
1 cup (250 mL) diced vegetables (eg. zucchini and sweet pepper)
1lb (500 g) Lean Ground Beef Sirloin – Why choose «Sirloin» lean ground beef?
1 can (28 oz/796 mL) tomatoes
1 can (5-1/2 oz/156 mL) tomato paste
1 tbsp (15 mL) brown sugar
1/2 tsp (2 mL) dried oregano
Pinch salt and pepper

To one half batch, stir in 1/4 cup (50 mL) EACH dry red wine and pitted black olives (chopped), half an anchovy fillet (crushed into a paste consistency) and 1/4 tsp (1 mL) dried chili pepper flakes.”
Heat oil in large heavy saucepan over medium heat. Add onion, garlic, vegetables and ground sirloin; cook, stirring occasionally and breaking up meat, for 8 to 10 minutes or until beef is browned. Drain.
Add tomatoes, tomato paste, sugar and oregano; bring to boil, stirring often. SPLIT THE BATCH – transfer half the sauce into a second large saucepan. One half becomes kid’s So-Simple Meat Sauce, while the other transforms into Date Night Dining’s Rich Romantic Ragoût.
Kid’s So-Simple Meat Sauce: To one half batch, reduce heat to low; cover and simmer for 20 to 30 minutes, stirring occasionally. Season with salt and pepper to taste and add a bit more sugar if necessary. Serve over spaghetti.
Date Night’s Rich Romantic Ragoût: To one half batch, stir in 1/4 cup (50 mL) EACH dry red wine and pitted black olives (chopped) and 1/4 tsp (1 mL) dried chili pepper flakes. Reduce heat to low; cover and simmer for 20 to 30 minutes, stirring occasionally. Season with salt and pepper to taste. Serve over pappardelle pasta or polenta with freshly ground pepper and Parmesan.

Excellent source of iron (26%DV) and zinc (43% DV), 15% DV sodium.

Korean Beef Lettuce Cups

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This Asian-inspired ground beef recipe lets you entertain with style and within budget. It works for family meals too — easy to prepare and casual to eat.
15 Minutes

6 Servings

2 cloves garlic, minced
½ sweet red pepper, diced
1 lb (500 g) Lean Ground Beef Sirloin or Chuck or Lean Ground Beef
1 tsp (5 mL) minced ginger root
¼ cup (50 mL) soy sauce
1 tbsp (15 mL) Asian chili sauce
1 tsp (5 mL) sesame oil
Bibb lettuce leaves
Fresh lime wedges
Shredded carrot and cucumber
Chopped cilantro or mint or chopped green onion
Hoisin sauce

Cook garlic, diced pepper, ground beef and ginger root in large skillet using medium heat, stirring occasionally for 8 to 10 minutes until beef is browned and completely cooked. Drain if necessary.
Add soy sauce, chili sauce and sesame oil; reduce heat to medium-low and simmer 3 to 4 minutes.
Transfer to warm platter. At the table let each person spoon some filling into lettuce leaves. Top with squeeze of lime juice and serve with toppings such as shredded carrot, cucumber, chopped cilantro or mint. Roll up with your hands to eat.
Cook’s Notes: Korean Beef mixture is also great served over rice instead of in lettuce cups.

Source of iron (13% DV*) and excellent source of zinc (40% DV), 31% DV sodium.

Tortilla Beef Pie

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Now here’s a contemporary version of the classic meat pie – no pastry to make, reduced fat and super easy. With lean Canadian ground beef and a few pantry-ready ingredients, this recipe for Tortilla Beef Pie is always ready to make.
10 Minutes

6 Servings

1 lb (500 g) Lean Ground Beef Sirloin, Round or Chuck*
1 EACH small onion and clove garlic, minced
1 can (19 oz/540 mL) red kidney beans, drained and rinsed
½ cup (125 mL) chili sauce
4 large flour tortillas
2 cup (500 mL) low-fat shredded Cheddar cheese
2 green onions, chopped

Cook ground beef in pan using medium-high heat for 9 to 10 minutes, breaking into small chunks with back of spoon until browned and completely cooked. Drain in colander. Return to pan and add onion and garlic; simmer, uncovered, for 5 to 10 minutes until vegetables soften.
Mash kidney beans. Combine with beef mixture; stir in chili sauce. Place 1 tortilla on baking sheet. Spread right to edge with one-third of the beef mixture. Sprinkle with one-quarter each Cheddar and green onion. Repeat layers, finishing with tortilla, cheese and green onion.
Bake in 400°F (200°C) oven for 10 to 15 minutes or until cheese is melted. Slice into wedges and serve with more chili sauce if desired.
*Other Options: Lean/Extra Lean Ground Beef

Excellent source of iron (27% DV) and zinc (46% DV), 39% DV sodium.

Italian-Style Beef Hamburger Soup

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This simple version of minestrone can be made with just about whatever vegetables you have in the fridge or freezer and Lean Ground Beef Sirloin.
40 Minutes

8 Servings

1 lb (500 g) Extra lean or Lean Ground Beef Sirloin or Round*
1 large onion, chopped
4 garlic cloves, minced
1 cup (250 mL) EACH thinly sliced carrot, celery and zucchini
1 ½ tsp (7 mL) dried Italian herb seasoning
¼ tsp (1 mL) chili pepper flakes (optional)
1 can (28 oz/796 mL) diced tomatoes
1 pkg (900 mL) sodium-reduced chicken broth
1 can (213 mL) tomato sauce
1 cup (250 mL) shredded fresh spinach (optional)
¼ cup (50 mL) chopped fresh parsley (optional)
½ cup (125 mL) broken whole wheat spaghetti

Cook beef, onion, garlic, carrot, celery, zucchini, Italian seasoning and chili pepper flakes in a Dutch oven over medium-high heat for 10 to 15 minutes until meat is thoroughly cooked and any liquid has evaporated.
Add tomatoes, broth and tomato sauce; bring to a boil. Reduce heat and simmer for 15 minutes.
Add spinach and parsley; stir in pasta; simmer 10 minutes longer or until pasta is tender.
*Other Options: Lean Ground Chuck, Lean/Extra Lean Ground Beef

Bright Idea: Many hamburger soups start with a base of high-sodium packaged soup mixes, but this simple scratch version uses seasonings, low-sodium broth and canned tomatoes instead. Whole wheat pasta, an abundance of veggies, plus lean beef round out this heart-healthy approach.
Good source of iron (21% DV) and excellent source of zinc (33% D).

Beef Picadillo

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Serve this Spanish-style ground beef over rice or baked potatoes. You can also cool the Picadillo and use as a filling to make empañadas or calzones.
15 Minutes

6 Servings

2 cloves garlic, minced
1 onion, minced
1 sweet red, yellow or green pepper, diced
1 lb (500 g) Extra Lean Ground Beef Sirloin*
1 cup (250 mL) salsa
1 tbsp (15 mL) chili powder
1 tsp (5 mL) ground cumin
¾ cup (175 mL) sliced green olives
½ cup (125 mL) raisins

Cook garlic, onion, sweet pepper and ground beef in large skillet over medium heat, stirring occasionally, for 8 to 10 minutes or until beef is browned and completely cooked. Drain if necessary.
Add salsa, chili powder and cumin, olives and raisins; reduce heat to medium-low and simmer for 5 minutes. Add 2 to 3 tbsp (30 to 45 mL) water if necessary.
*Other options: Extra Lean Ground Beef Round, Lean Ground Beef Sirloin or Chuck, Extra Lean/Lean Ground Beef
Empañadas Option: Let filling cool completely. Roll out pastry for 2 double-crust pies and cut into forty 3-inch (8 cm) rounds; place 1 tbsp (15 mL) beef mixture on each. Moisten pastry edges with water; fold over and press edges with fork to seal. Place on parchment paper or foil-lined baking sheet; prick and brush tops with 1 beaten egg. Bake in 425°F (220°C) oven for 10 to 15 minutes or until golden brown. To make ahead: Freeze unbaked empañadas in sealed container for up to 1 month; bake frozen in 350°F (180°C) oven for 20 to 25 minutes.

Calzones: Let filling cool completely. Roll out 1-1/2 lb (750 g) thawed pizza dough; divide into sixths, forming each into disc. On lightly floured surface, roll out each disc into 8-inch (20 cm) circle. Divide filling over half of each circle; fold dough over; press firmly with fork to seal. Bake on parchment-lined baking sheet in 400°F (200°C) oven for 15 minutes or until golden brown.
Good source of iron (19% DV) and excellent source of zinc (42% DV), 24% DV sodium.

So Simple Trendy Toritilla Beef Pie

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By cooking up Big Batch Beef, this contemporary meat pie can be ready in a flash!
15 Minutes

6 Servings

1 can (19 oz/540 mL) red kidney beans, drained and rinsed
2 cups (500 mL) microwave-thawed Big Batch Ground Beef (recipe follows)
½ cup (125 mL) chili sauce or salsa
2 cups (500 mL) low-fat shredded Cheddar cheese
4 large flour tortillas
2 green onions, chopped

Mash kidney beans. Combine with Big Batch Beef and chili sauce.
Place 1 tortilla on baking sheet. Spread right to edge with one-third of the beef mixture. Sprinkle with one-quarter each Cheddar and green onion. Repeat layers, finishing with tortilla, cheese and green onion.
Bake in 400ºF (200ºC) oven for 10 to 15 minutes or until cheese is melted. Slice into wedges and serve with more chili sauce if desired.
Big Batch 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.

Excellent source of iron (27% DV), and zinc (46% DV), 39% sodium.

Beefy Huevos Rancheros

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Good morning sunshine! This simple weekend breakfast or brunch is good for you – body and soul! It’s a snap to make with simple pantry ingredients and nutrient-packed eggs, Cheddar and lean Canadian beef. You can use up to 8 eggs, and if you prefer a smoky fiery version, add a teaspoon or so chopped canned chipotle peppers.

6 – 8 Servings

1 lb (500 g) Extra Lean or Lean Ground Sirloin*
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) kidney or black beans, drained and rinsed
1 ½ cups (375 mL) frozen corn kernels
6 eggs
1 cup (250 mL) shredded mild Cheddar cheese

Cook beef, onion, sweet pepper, chili powder and cumin in large deep skillet or sauté pan over medium-high heat for 8 to 10 minutes or until meat is thoroughly cooked and any liquid has evaporated. Drain if necessary. Stir in tomatoes, tomato sauce, beans and corn.
Cook over medium-high heat until boiling. Reduce heat to medium; simmer, covered, for 20 minutes, stirring occasionally. Spread into a 9 x 13-inch (23 x 33 cm) baking dish.
Make 6 to 8 wells in meat mixture; gently break an egg into each; sprinkle cheese over top. Bake in 400°F (200°C) oven chili is bubbling and until egg whites are set, about 25 minutes.

Excellent source of iron (29% DV) and zinc (42% DV).