Beef Chili Nachos

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This simple chili is made easy with just what you have on hand. Make ahead for best flavour and serve straight from the pot or keep warm in a slow cooker as part of a buffet spread.
45 Minutes

1 lb (0.45 kg) Lean Ground Beef
1 large onion, diced
1 large sweet pepper, diced
2 tbsp (30 mL) chili powder
1 tsp (5 mL) ground cumin
1 can (28 oz/796 mL) diced tomatoes
1 can (14 oz/398 mL)tomato sauce
1 can (19 oz/540 mL) kidney beans, drained and rinsed
1 cup (250 mL) frozen corn
Nacho chips
Shredded Cheddar cheese
Sliced green onion
Sour cream (optional)

Cook beef, onion, sweet pepper, chili powder and cumin in large saucepan or Dutch oven over medium heat until meat is thoroughly cooked and any liquid has evaporated.
Stir in tomatoes, tomato sauce, beans and corn.
Cook over medium-high heat until boiling. Reduce heat to medium, simmer, covered, for 30 minutes or more, stirring occasionally.
Spoon some of the chili over some nachos arranged on a platter. Top with shredded Cheddar, sliced green onion and a dollop of sour cream ( if desired).

Tip: Chili can also be served over baked potatoes or split soft buns or used to make quesadillas.

Chunky Beef Chili

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Cook large batches of this chili recipe and freeze in family-sized portions for use within 2 or 3 months. For a quick meal, defrost and reheat on the stove or in the microwave for a hearty beef chili in minutes.
30 Minutes

8 – 10 Servings

2 lb (1 kg) Beef Cross Rib or Blade Simmering Steak, Stewing Cubes OR Sirloin Tip or Round Marinating Steak, cut into 3/4 inch (2 cm) cubes
2 onions, chopped
2 sweet green peppers, chopped
4 14 oz (398 mL) cans chili-style stewed tomatoes
2 14 oz (398 mL) cans kidney beans, drained and rinsed
1 ½ cup (375 mL) rice
2 tbsp (30 mL) cocoa powder

Brown beef in batches in lightly oiled Dutch oven or large heavy pot. Add onions and peppers to pot and cook for 5 minutes or until softened, adding more oil if necessary.
Add 3 cups (750 mL) water, tomatoes, beans, rice and cocoa powder to the pot; return meat to the pot. Bring to a simmer.
Cover and simmer over low heat for 1-1/2 hours or until meat is tender.

Time Saver: You can make this chili in 20 to 30 minutes by substituting Lean or Extra Lean Ground Beef Sirloin or Chuck (or Lean/Extra Lean Ground Beef)for the beef cuts.

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.

Marvellous Meat Loaf

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When it comes to comfort food, meat loaf is the perfect definition! It doesn’t have to be fussy, but can take on some interesting twists with just a few embellishments. The key to good meat loaf is one that is moist and tender. Follow the basic recipe in our Step-by-Step Lessons to make our best meat loaf: Classic Meat Loaf with Pepper Jelly Glaze (as pictured above). Marvellous meat loaf can be lean when made from lean or extra lean ground beef. Add finely shredded carrot and milk-soaked fresh bread crumbs to the meat loaf mix before cooking. These little secrets keep meat loaves moist and tender and also add a nutrient boost to the meal.

6 Servings

Start with 1½ lb (750 g) Canadian Lean or Extra Lean Ground Beef.
Shred 1 EACH onion and carrot on a box grater. Mince 2 cloves garlic. Heat 2 tsp (10 mL) vegetable oil in skillet over medium-high heat; cook vegetables for 5 minutes or until softened. Set aside.
Lightly beat 1 egg with a fork, stirring in 1 tbsp (15 mL) EACH Dijon mustard and Worcestershire sauce, ½ tsp (2 mL) salt and ¼ tsp (1 mL) pepper. Gradually blend in ½ cup (125 mL) milk together. Pour over 2 slices of bread (finely chopped).
Mix together with 1½ lb (750 g) Canadian Lean or Extra Lean Ground Beef and onion mixture (don’t overmix).
Form into a loaf shape (about 9 inches/23 cm long by 5 inches/12 cm wide) on foil or parchment paper lined rimmed baking sheet or large oven-safe casserole. OR pack into foil-lined 9 x 5-inch (2 L) loaf pan.
By cooking the loaf free-form on a baking sheet there is more nice crust formed than if baked in a loaf pan.
Top with ⅓ cup (75 mL) Pepper Jelly Glaze (reserving the rest for serving with cooked loaf).
To make Glaze: Combine ½ cup (125 mL) hot or sweet pepper jelly, ¼ cup (50 mL) apple sauce (optional), 2 tbsp (30 mL) ketchup and 1 tbsp (15 mL) Worcestershire sauce in microwaveable bowl. Microwave on HIGH (100%) for 1 to 2 minutes or until bubbling, stirring once.
Cook in 350°F (180°C) oven for 55 to 60 minutes or until digital rapid-read thermometer inserted into centre reads at least 160°F (71°C).

If using a loaf pan to bake, using foil to lift meat loaf from pan, draining off any fat. Tent with foil for 10 minutes. Cut into slices and serve with remaining Pepper Jelly Glaze.

Cook’s Notes:
You can use a oven-safe meat thermometer instead of a rapid-read if you want – insert oven-safe thermometer into centre of meat loaf before cooking.
Good source of iron (21% DV), excellent source of zinc (61% DV), 6 mg sodium.

Hearty Beef Minestrone Soup

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This stew-like minestrone is hearty enough to be a main course. It’s a beefy soup that both kids and parents will love.
40 Minutes

8 Servings

1 lb (500 g) Extra Lean Ground Beef Round or Sirloin or Extra Lean Ground Beef
1 large onion, chopped
4 cloves garlic, minced
3 cup (750 mL) frozen mixed vegetables
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 or alphabet pasta
½ cup (125 mL) kidney beans, drained and rinsed (optional)

Cook beef, onion, garlic, frozen mixed vegetables, Italian seasoning and chili pepper flakes (if using) in Dutch oven over medium-high heat for 10 to 15 minutes or until meat is thoroughly cooked and any liquid has evaporated.
Add tomatoes, broth and tomato sauce; bring to boil. Reduce heat and simmer for 15 minutes.
Add spinach and parsley (if using). Stir in pasta and beans (if using); simmer for 10 minutes or until pasta is tender.

Good source of iron (21% DV) and excellent source of zinc (37% DV), 26% DV sodium.

Mexicali Ground Beef Chili and More

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This SUPER simple chili can be served as is or tuck into tortillas, top with shredded Cheddar and bake as a Easy Enchiladas. See BRIGHT IDEAS for complete instructions.
15 Minutes

7 Servings

1 can (28 oz/796 mL) diced tomatoes, drained
2 cups (500 mL) frozen Big Batch Ground Beef (recipe follows)
2 cans (19 oz/540 mL) kidney or black beans, drained and rinsed
1 cup (250 mL) frozen corn
1 sweet green pepper, diced
2 tbsp (30 mL) chili powder
1 tsp (5 mL) ground cumin

Combine ingredients in saucepan.
Simmer over medium heat, stirring occasionally, for 15 minutes or until heated through.
Big Batch Beef: Cook 4 lb (2 kg) Extra Lean Ground Beef in Dutch oven over medium-high heat for 10 minutes, breaking into small chunks with back of spoon, until browned. Drain and return to pot. Add 4 EACH onion and cloves of garlic, minced, simmer for 15 minutes until vegetables are softened. Spread in a single layer on several foil or parchment paper-lined baking trays; freeze until meat is firm, about 1 hour. Loosen into chunks, scoop meal-sized portions into freezer bags. Freeze for up to 3 months.

Bright Ideas: 1. Make a so-simple NACHO TOPPER by combining 1 cup (250 mL) EACH frozen Big Batch Beef and your favourite salsa; heat in microwave until hot. Serve over nachos and top with shredded Cheddar cheese and sliced green onion. 2. For EASY ENCHILADAS, spread 2 cups (500 mL) Mexicali Chili in 13 x 9-inch (3 L) glass baking dish; set aside. Spoon 1/2 cup (125 mL) chili onto centre of each of 8 small flour tortillas. Roll up; place seam side down in baking dish. Spoon remaining chili over enchiladas. Sprinkle with 1 cup (250 mL) shredded Cheddar cheese. Bake in 350°F (180°C) oven for 30 minutes. Makes 8 enchiladas.
4 mg iron (28% DV), 4 mg zinc (40% DV).

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.

Rich Beef Ragu Sauce

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This recipe for delicious slow-cooker Rich Beef Ragu Sauce gets its smooth rich flavour from the vinegar and butter that is stirred in at the end.
360 Minutes

8 Servings

1 ½ lb (750 g) Lean Ground Beef Sirloin or Round*
2 onions, finely chopped
4 cloves garlic, minced
1 stalk celery, finely chopped
1 tbsp (15 mL) dried Italian herb seasoning
1 can (28 oz/796 mL) tomatoes, chopped, with juices
1 carrot, peeled and finely chopped
1 sweet pepper, seeded and finely chopped
1 cup (250 mL) diced zucchini
1 can (28 oz/796 mL) pasta sauce
3 whole cloves
2 tbsp (30 mL) butter (optional)
1 tbsp (15 mL) balsamic vinegar

Combine ground beef, onions, garlic, celery and Italian seasoning in large non-stick skillet. Cook over medium-high heat for 8 to 10 minutes, breaking meat into small chunks with back of spoon. Drain, if necessary and transfer to 3-1/2 to 6-quart (3.5 to 6 L) slow cooker. Add tomatoes, carrot, sweet pepper, zucchini, pasta sauce and cloves to slow cooker. Stir to combine.
Cook covered, on LOW for 8 to 10 hours or on HIGH for 4 to 6 hours or until hot and bubbling. Discard cloves.
Stir in butter (if using) and vinegar. Cover and cook on HIGH for 5 to 10 minutes. Serve over hot pasta, sprinkled with freshly grated Parmesan cheese.
*Other Options: Lean Ground Beef Chuck or Lean Ground Beef

Tip: Tie the whole cloves in a small cheesecloth bundle to make them easier to remove.
Adapted from: The Best Family Slow Cooker Recipes by Donna-Marie Pye (2003).
A good source of Iron (24% RDI) and an excellent source of Zinc (49% RDI).

Spaghetti and Beef Pie

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Do the chopping and cook the beef and pasta in advance. That way the kids can take over the kitchen, making this recipe for Spaghetti & Beef Pie themselves by simply assembling and heating in the microwave. This recipe’s a handy way to use up any leftover spaghetti.
10 Minutes

4 – 6 Servings

10 oz (300 g) spaghetti, cooked
1 tsp (5 mL) dried basil or thyme
1 lb (500 g) Lean Ground Beef Sirloin, Round or Chuck*, cooked (see Cooked Ground Beef as follows)
½ tsp (2 mL) garlic powder
1 tsp (5 mL) dried oregano or Italian seasoning
1 small onion, chopped
Pepper
14 oz (398 mL) spaghetti sauce
¼ cup (50 mL) chopped sweet green pepper
⅓ cup (75 mL) pepperoni pieces (optional)
1 cup (250 mL) shredded mozzarella cheese

Toss 4 cups (1 L) cooked spaghetti with basil and arrange over bottom and up side of 10 inch (25 cm) glass pie plate.
Meanwhile, combine cooked ground beef, garlic powder, oregano, onion, and pepper to taste in 8 cup (2 L) microwaveable casserole dish. Add spaghetti sauce, green pepper and pepperoni. Cover with waxed paper and microwave on High for 2 to 3 minutes. Pour over spaghetti. Garnish with additional pepperoni, if desired.
Cover loosely with waxed paper and microwave on High for 5 minutes. Top with cheese. Let stand, covered, for 5 minutes before serving. Cut into wedges.
Cooked Ground Beef: Cook ground beef in nonstick skillet, over medium-high heat for 8 to 10 minutes, breaking into small chunks with back of spoon while cooking. Cook until browned and completely cooked. Drain.
*Other Options: Lean/Extra Lean Ground Beef

2.6 mg iron, 43% DV zinc, 190% DV vitamin A.

Sunny Day Shepherd’s Pie

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

6 Servings

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

Cook ground beef in large skillet over medium-high heat, breaking up with potato masher or back of wooden spoon, for about 8 minutes or until no longer pink. Using slotted spoon, transfer to bowl and set aside. Drain off all but 2 tsp (10 mL) fat from pan.
Reduce heat to medium. Add garlic, onion, carrot, celery, pepper, salt and nutmeg to skillet; sauté for 4 to 5 minutes or until vegetables are softened. Sprinkle with flour; sauté for 1 minutes. Gradually stir in broth and bring to boil; boil, stirring, until thickened. Return beef and accumulated juices to skillet. Add corn and stir to coat.
Transfer into 8-inch (20 cm) square glass baking dish. Top with layer of sweet potatoes.
Bake in 350°F (180°C) oven for 35 to 40 minutes or until digital instant read thermometer inserted into centre of casserole reads 160°F (71°C)

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

All-New Shepherd’s Pie

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

5 Servings

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

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

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

Italian Beef Stuffed Peppers

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

6 Servings

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

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

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

Skillet Ground Beef Stroganoff

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

6 Servings

4 cup (1 L) broad curly egg noodles
1 lb (500 g) Extra Lean Ground Beef Sirloin or Round or Extra Lean Ground Beef
2 cup (500 mL) sliced mushrooms
1 large onion, chopped
1 small sweet red pepper, thinly sliced
2 cloves garlic, minced
10 oz (284 mL) can condensed fat-reduced cream of mushroom soup
¾ cup (175 mL) light sour cream
1 tbsp (15 mL) Worcestershire Sauce or Dijon mustard
Chopped fresh parsley and paprika

Cook noodles according to package directions. Drain and set aside.
Cook beef, mushrooms, onion, red pepper and garlic in same pasta pot until meat is thoroughly cooked and any liquid has evaporated. Stir in soup, sour cream, 1/4 cup (50 mL) water and Worcestershire sauce; simmer 10 minutes.
Serve over hot egg noodles. Garnish with minced fresh parsley and paprika.

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

Corn and Black Bean Beef Chili

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

9 Servings

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

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

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

Speedy Spaghetti Sauce

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

6 Servings

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

Pan-fry diced vegetables in saucepan in a splash of olive oil.
Stir in Big Batch Beef, tomatoes and tomato paste, breaking up tomatoes with back of spoon.
Big Batch Beef: Cook 4 lb (2 kg) Extra Lean Ground Beef in Dutch oven over medium-high heat for 10 minutes, breaking into small chunks with back of spoon, until browned. Drain and return to pot. Add 4 EACH onion and cloves of garlic, minced, simmer for 15 minutes until vegetables are softened. Spread in a single layer on several foil or parchment paper-lined baking trays; freeze until meat is firm, about 1 hour. Loosen into chunks, scoop meal-sized portions into freezer bags. Freeze for up to 3 months.

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

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).