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.

Beef Koftas

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Serve Koftas as a main course or make smaller to serve as appetizers. Good made with smoked paprika too. Can be shaped into meatballs or sliders if you like. Serve with warmed pita and a dipping sauce such as yogourt with chopped mint and a bit of ground cumin stirred in.
12 Minutes

18 main course or 38 appetizer kofta or meatballs servings

¼ cup (50 mL) minced packed fresh parsley
3 green onions, minced
2 garlic cloves, minced
2 tbsp (30 mL) Worcestershire Sauce
½ tsp (2 mL) EACH salt and pepper
½ tsp (2 mL) paprika
1 egg
1 lb (0.45 kg) Lean Ground Beef
¼ cup (50 mL) dry bread crumbs

Combine parsley, green onions, garlic, Worcestershire sauce, paprika, salt and pepper in bowl. Beat in egg. Add beef and bread crumbs. Mix well.
Press 2 tbsp (30 mL) onto wooden skewers, placing onto parchment or foil-lined rimmed baking sheet. (Use 1 tbsp/15 mL for making appetizer sized kofta or meatballs/sliders)
Bake in 400°F (200°C) oven for 10 to 15 minutes, until thoroughly cooked to 160°F (71°C).

Excellent source of iron (25% DV) and zinc (46% DV), 49% DV sodium.

Beefy Italian Tortellini Soup

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Serve this delicious beef slow-cooker soup recipe with crusty bread for a satisfying one-bowl meal.
240 Minutes

1 lb (500 g) Lean Ground Beef Sirloin*
1 large onion, chopped
2 carrots, peeled and chopped
4 cup (1 L) beef stock
½ tsp (2 mL) dried Italian herb seasoning
½ tsp (2 mL) salt
¼ tsp (1 mL) black pepper
7 ½ oz (213 mL) canned tomato sauce
19 oz (540 mL) canned tomatoes, chopped, with juices
2 cup (500 mL) sliced mushrooms
10 oz (300 g) package fresh or frozen cheese-filled tortellini
1 zucchini, quartered lengthwise and sliced
¼ cup (50 mL) chopped fresh parsley
2 tbsp (30 mL) grated Parmesan cheese

Cook ground beef in large nonstick skillet over medium-high heat for 8 to 10 minutes, breaking into small chunks with back of spoon, until browned and completely cooked. Drain, if necessary. Transfer to 3-1/2 to 6-quart (3.5 to 6 L) slow cooker. Add onion, carrots, stock, Italian seasoning, salt, pepper, tomato sauce, tomatoes and mushrooms.
Cook, covered, on LOW for 6 to 10 hours or on HIGH for 3 to 4 hours or until vegetables are tender. Meanwhile, cook tortellini according to package directions. Drain.
Add zucchini, parsley and drained tortellini to slow cooker and cook on HIGH for 15 to 20 minutes or until heated through and zucchini is tender. Spoon into individual bowls and top with Parmesan cheese.

Adapted from: The Best Family Slow Cooker Recipes by Donna-Marie Pye (2003).
*Other options: Lean Ground Round or Chuck, Lean Ground Beef.
An excellent source of Iron (28% RDI) and Zinc (52% RDI).

Thai Beef Soup

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Don’t overlook ground beef for healthful easy recipe ideas — even when entertaining.This sophisticated but simple soup is fabulous not fussy.
20 Minutes

8 Servings

Meatballs:
1 slice white bread, crust removed
2 packages (900 mL EACH) chicken broth
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
½ tsp (2 mL) salt
½ tsp (2 mL) granulated sugar
SOUP:
½ tsp (2 mL) dried chili flakes (optional)
1 ½ cup (375 mL) dried rice vermicelli, broken into small lengths (approx 3-1/2 oz/100 g)
4 cup (1 L) thinly sliced Chinese lettuce or cabbage
1 sweet red pepper, seeded and thinly sliced
¼ cup (50 mL) coarsely chopped fresh coriander
3 green onions, thinly sliced
Limes and soy sauce

Meatballs: Place bread in large bowl. Moisten with 1/4 cup (50 mL) of the broth. Let stand 5 minutes. Using fork, stir to form paste. Add ground sirloin, coriander, ginger, onion, garlic, salt and sugar, using wet hands to gently work together. Shape into about thirty 1-inch (2.5 cm) balls; cover and refrigerate. Make ahead: cover and refrigerate for 1 hour or up to 1 day.
Soup: Meanwhile, bring remaining broth and chili flakes (if using) to boil in large saucepan or Dutch oven over medium-high heat. Add vermicelli. Reduce heat to simmer; cook for 5 minutes. Stir in lettuce and red pepper.
Slip meatballs into broth a few at a time. Without boiling, bring back to a simmer; cook, covered, until meatballs are thoroughly cooked, about 10 minutes, or until the temperature of several meatballs reads 160° F (71° C) when tested with a digital instant read thermometer. Stir in coriander and green onions. Use tongs to transfer meatballs, pasta and vegetables into eight soup bowls; ladle broth over each. Serve each with a lime wedge and splash of soy sauce.

Other options: Lean Ground Round, Chuck or Lean Ground Beef.
Excellent source of zinc (42% DV) and vitamin B12 (28% DV), 31% DV sodium.

Minestrone with Mucho Meatballs

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This hearty minestrone comes with a multitude of meatballs! To avoid toughening meatballs, use your hands for mixing meatball ingredients and SHAPE GENTLY when forming the meatballs.
30 Minutes

8 Servings

1 slice white or whole wheat bread, crust removed
1 pkg (900 mL) sodium-reduced chicken broth
1 lb (0.45 kg) Extra Lean or Lean Ground Beef
½ tsp (2 mL) salt
¼ tsp (1 mL) ground pepper
1 ½ tsp (7 mL) dried Italian herb seasoning
4 cloves garlic, minced
1 large onion, chopped
1 celery stalk, thinly sliced
1 carrot, thinly sliced
¼ tsp (1 mL) chili pepper flakes (optional)
1 can (28 oz/796 mL) diced tomatoes
1 can (213 mL) tomato sauce
3 cups (750 mL) chopped kale
½ cup (125 mL) broken whole wheat spaghetti
Grated Parmesan cheese

Meatballs: Place bread in large bowl. Moisten with 1/4 cup (50 mL) of the broth. Let stand 5 minutes. Using fork, stir to form paste. Add ground beef, salt, pepper, ½ tsp of the Italian seasoning and half the garlic. Gently work together. Shape into about twenty-five 1-inch (2.5 cm) balls; cover and refrigerate. Make ahead: cover and refrigerate for 1 hour or up to 1 day.
Cook onion, remaining garlic, carrot, celery, remaining Italian seasoning, and chili pepper flakes (if using) in Dutch oven, stirring occasionally over medium-high heat until vegetables soften, about 5 minutes.
Add tomatoes, broth and tomato sauce; bring to boil. Drop meatballs into sauce; reduce heat, cover and simmer for 15 minutes.
Add kale and pasta; simmer for 10 minutes or until pasta is tender.

Super speedy version: Skip making the meatballs, and brown ground beef while cooking the onion.

Argentinean Beef Meatball Soup

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Who says low-fat cooking has to be bland – this delicious meal-soup recipe is packed-full of lively flavours and the goodness of beef.
25 Minutes

6 Servings

1 tsp (5 mL) olive oil
1 cup (250 mL) chopped onion
2 cloves garlic, minced
½ tsp (2 mL) chili powder
1 container (900 mL)sodium-reduced chicken broth
1 cup (250 mL) rinsed and drained canned black beans
1 cup (250 mL) frozen corn
1 cup (250 mL) sliced grape tomatoes
Chopped fresh cilantro and lime wedges
MEATBALLS:
12 oz (375 mL) Extra Lean or Lean Ground Beef Sirloin or Extra Lean/Lean Ground Beef
½ cup (125 mL) dried whole wheat bread crumbs
¼ cup (50 mL) bottled salsa
¼ cup (50 mL) chopped fresh cilantro
¼ cup (50 mL) grated carrot
¼ cup (50 mL) finely chopped green onions
½ tsp (2 mL) chili powder
½ tsp (2 mL) ground cumin

Meatballs: Combine beef, bread crumbs, salsa, cilantro, carrot, green onions, chili powder and cumin in medium bowl. Shape by level tablespoonfuls (15 mL) into meatballs. Set aside.
Heat oil large saucepan over medium heat. Add chopped onion, garlic and chili powder; cook for 5 minutes, stirring occasionally. Add broth and bring to boil. Add meatballs and return to simmer; cover and simmer over low heat for 15 to 20 minutes, until digital rapid-read thermometer inserted into several meatballs reads 160°F (71°C). Add black beans, corn and tomatoes; heat through. Serve garnished with Cilantro and lime wedges to squeeze over top.

Tip: For simplicity, the meatballs are poached right in the soup rather than browning them first. This method ensures the meatballs are meltingly tender. *Try the Italian variation for a more child friendly version – you can even use alphabet-shaped pasta instead of the orzo for fun if you like. *Use a sodium-reduced chicken broth for salt conscious cooking.
A good source of Iron (19% RDI) and an excellent source of Zinc (34% RDI).

Italian Beef Meatball Soup

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If using plain tomato paste, increase Italian seasoning to 1 tsp (5 mL) in the beef meatballs. The meatballs in this recipe may look slightly pink inside even when thoroughly cooked because of the tomato paste.
25 Minutes

4 – 6 Servings

¾ lb (375 g) Extra Lean/Lean Ground Beef Sirloin or Lean/Extra Lean Ground Beef
½ cup (125 mL) fresh whole wheat bread crumbs
3 tbsp (45 mL) Italian flavoured tomato paste
¼ cup (50 mL) chopped fresh parsley
¼ cup (50 mL) finely grated carrot
¼ cup (50 mL) finely chopped green onions
½ tsp (2 mL) crushed, dried Italian seasoning
1 tsp (5 mL) olive oil
1 cup (250 mL) chopped onion
2 cloves garlic, minced
½ tsp (2 mL) crushed, dried Italian seasoning
1 container (900 mL) sodium-reduced chicken broth
⅓ cup (75 mL) dried orzo or alphabet pasta
1 cup (250 mL) frozen peas
1 cup (250 mL) sliced grape tomatoes

Combine beef, bread crumbs, tomato paste, 1 tbsp (15 mL) water, parsley, carrot, onions and Italian seasoning in medium bowl. Shape level tablespoonfuls (15 mL) of the mixture into meatballs (about 32). Set aside.
Heat oil in a large saucepan over medium heat. Add onion, garlic and Italian seasoning. Cook 5 minutes, stirring occasionally. Add broth to pan; bring to a boil. Add pasta and meatballs and return to a simmer. Simmer, covered, over low heat 15 to 20 minutes, until digital instant read thermometer inserted into several meatballs reads 160°F (71°C). Add peas and tomatoes to soup. Reheat to serving temperature.
Ladle into shallow soup bowls; sprinkle with parsley, Parmesan and pepper.

Good source of iron (16% DV) and excellent source of zinc (33% DV), 27% sodium.

Thai Beef Meatballs

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To serve this recipe as elegant hors d’oeuvres, skewer each meatball with picks made from cleaned stalks of lemon grass. Serve on a platter with purchased Thai chili or sweet and sour sauce in a small bowl for dipping. Make Ahead Tip: Cooked meatballs can be frozen for up to 3 months and reheated in microwave to serve.
15 Minutes

23 Servings

2 lb (1 kg) Lean Ground Beef Sirloin or Round or Lean Ground Beef
1 cup (250 mL) dry bread crumbs
¼ cup (50 mL) unsweetened canned coconut milk
1 egg
3 tbsp (45 mL) sweetened dessicated coconut
3 tbsp (45 mL) soy sauce
2 tbsp (30 mL) rice vinegar
2 tbsp (30 mL) minced ginger root
2 tbsp (30 mL) minced green onions
2 tbsp (30 mL) minced cloves garlic
¼ tsp (1 mL) salt and pepper

Combine beef, bread crumbs, coconut milk, egg, coconut, soy sauce, vinegar, ginger root, green onions, garlic, salt and pepper in large bowl; mix lightly but thoroughly.
Using 1 tbsp (15 mL) measure, shape into 1-inch (2.5 cm) balls. Place in single layer on lightly oiled, foil-lined baking trays.
Cook in 400°F (200°C) oven for 15 to 20 minutes or until completely cooked and digital rapid-read thermometer inserted into centre of several meatballs reads 160°F (71°C).

Source of iron (8% DV), good source of zinc (21% DV), 7% DV sodium.

Fruity Glazed Beef Meatballs

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Folks just can’t seem to get enough of this slow-cooker party classic recipe with its tangy sweet-and-sour sauce and tender beef meatballs.
240 Minutes

Makes: About 30 meatballs – 10 to 12 appetizer servings

1 lb (500 g) Lean Ground Beef Sirloin or Round*
1 egg, lightly beaten
½ cup (125 mL) dry bread crumbs
3 tbsp (45 mL) finely chopped fresh parsley
2 green onions, finely chopped
Soy sauce
½ tsp (2 mL) salt
¼ tsp (1 mL) black pepper
Grape Chili Sauce (recipe follows)

Combine Ground beef, egg, bread crumbs, parsley, green onions, soy sauce, salt and pepper. Mix well and shape into 1-inch (2.5 cm) meatballs.
Arrange meatballs on lightly oiled foil-lined baking tray, bake in 400°F (200°C) oven for 10 to 12 minutes or until digital rapid-read thermometer inserted into several meatballs reads at least 160°F (71°C).
Combine Grape Chili Sauce and meatballs in 3 to 4-quart (3 to 4 L) slow cooker. Cook, covered, on HIGH for 3 to 4 hours, or until sauce is bubbly and meatballs are hot.
Grape Chili Sauce: Combine 1 cup (250 mL) EACH chili sauce and grape jelly, 2 tbsp (30 mL) packed brown sugar, 1 tbsp (15 mL) soy sauce and 1 tsp (5 mL) lemon juice.

*Other Options: Lean Ground Chuck, Lean Ground Beef
Tip: If you are short of time, you can make the meatballs ahead, bake and freeze for up to 3 months. Defrost meatballs before adding to slow cooker.
Adapted from: The Best Family Slow Cooker Recipes by Donna-Marie Pye (2003)
A source of Iron (10% RDI) and a good source of Zinc (21% RDI).

All Kinds of Beef Meatballs

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The grated carrot in this recipe keeps these lean beef meatballs juicy and gets kids to eat vegetables without them even knowing it.
15 Minutes

4 – 6 Servings

1 lb (500 g) Lean Ground Beef Sirloin or Lean Ground Beef
1 egg, lightly beaten
½ cup (125 mL) dry bread crumbs
⅓ cup (75 mL) finely grated carrot
⅓ cup (75 mL) shredded onion
1 tbsp (15 mL) Worcestershire sauce
½ tsp (2 mL) EACH salt and pepper

Lightly combine all ingredients; form into about thirty 1” (2.5 cm) balls.
Bake on lightly oiled foil-lined baking tray in 400°F (200°C) oven for 15 min, until digital rapid-read thermometer inserted into centre of several meatballs reads 160°F (71°C).
Variations try adding the following to the basic recipe:
Italian: 2 tbsp (30 mL) pizza sauce and 1 tsp (5 mL) dried oregano. Serve with extra pizza sauce or spaghetti sauce.
Asian: 2 tbsp (30 mL) hoisin sauce and 1/2 tsp (2 mL) ground ginger. Serve with peanut sauce or sweet and sour sauce.
Mexican: 1 tbsp (15 mL) chili powder and 2 garlic cloves (minced). Serve with salsa.

Asian Beef Bites with Speedy Slaw

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APPETIZER BITES: Serve one or 2 meatballs on toothpicks in a cocktail glass with the slaw or on bread and butter plates as a tapas-style course; serve with plum sauce on the side. NOTE: Make the slaw recipe ahead to allow time for flavours to blend. Kids love these brochette-style Beef Bites. You can also make the Beef Bites recipe into burgers and serve with the slaw as a topper.
10 Minutes

7 Servings or 30 Beef Bites

1 lb (500 g) Lean/Extra Lean Ground Beef Sirloin*
¼ cup (50 mL) wheat germ
2 green onions, thinly sliced
2 tbsp (30 mL) sodium-reduced soy sauce
1 tbsp (15 mL) finely grated ginger root
1 egg, lightly beaten
¼ tsp (1 mL) pepper
Speedy Slaw (recipe follows)

Lightly combine beef, wheat germ, onions, soy sauce, ginger root, egg and pepper. Gently form into about thirty 1-inch (2.5 cm) meatballs
Bake on lightly oiled foil-lined baking tray in 400°F (200°C) oven for 10 to 15 minutes, until digital rapid-read thermometer inserted into centre of several meatballs reads 160°F (71°C).
Thread 3 or 4 meatballs on each skewer and serve with Speedy Slaw.
Speedy Slaw: Whisk together 1/4 cup (50 mL) EACH rice vinegar and granulated sugar, 2 tbsp (30 mL) vegetable oil, 1-1/2 tsp (7 mL) Dijon mustard and 1 tsp (5 mL) sesame oil. Toss with half a bag (16 oz/454 mL size) coleslaw salad mix, 1 green onion (sliced) and 1/2 cup (125 mL) EACH snow peas (halved lengthwise), canned sliced water chestnuts (drained and halved) and roasted shelled peanuts (optional). (Make-ahead: Can be made up to a day in advance.) Makes about 4 cups (1 L)

*Other options: Lean/Extra Lean Ground Round, Lean Ground Chuck or Lean/Extra Lean Ground Beef
Source of iron (12% DV) and excellent source of zinc (31% DV). Source of B-complex vitamins: thiamin (6% D).

Souvlaki Sirloin Beef Meatballs and More

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To round out these dinners, serve any of the versions with our yummy Greek Vegetable Sauté, and your favourite creamy Greek Salad Dressing.
15 Minutes

25 Meatballs

1 lb (500 g) Lean Ground Beef Sirloin or Chuck*
¼ cup (50 mL) fresh or dried bread crumbs
¼ cup (50 mL) crumbled feta cheese (optional)
1 small onion, finely chopped
1 tsp (5 mL) dried oregano leaves
1 lightly beaten egg
¼ tsp (1 mL) EACH salt and pepper
Greek Vegetable Sauté (recipe follows)

Lightly combine ground beef, bread crumbs, feta cheese, onion, oregano, egg, salt and pepper; shape into meatballs.
Bake on parchment paper or foil-lined rimmed baking sheet in 375°F (190°C) oven for 15 minutes until digital instant-read thermometer inserted into several meatballs reads 160°F (71°C). Serve with Greek Vegetable Sauté.
Greek Vegetable Sauté: In large nonstick skillet, heat 1 tbsp (15mL) vegetable oil over medium-high heat. Add 2 onions, cut into wedges, 2 sweet yellow peppers, seeded and thinly sliced and 1/4 tsp (1mL) EACH dried oregano leaves, salt and pepper. Cook, stirring, until vegetables are softened and slightly golden, about 8 minutes.

Speedy Square Meatballs: Line baking sheet with foil and lightly oil. Shape beef mixture into 7-inch (18 cm) square, about 1/2 inch (1 cm) thick. Cut into 25 squares; do not separate. Bake as directed above. Separate into individual cooked meatballs.
Mini Burger Sliders: Shape beef mixture into 12 balls. Flatten each into twelve 3/4-inch (2 cm) thick patties. Bake as directed above. Serve tucked into dinner rolls, topping each with Greek vegetable Sauté and Greek dressing.
Source of iron (13% DV) and excellent source of zinc (37% DV), 6% DV sodium. Source of B-complex vitamins: thiamine (5% DV), riboflavin (13% DV), niacin (26% DV), B6 (8% DV) and B1).

Greek Beef Bruschetta

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This recipe is perfect for a casual gathering. Using Ground Beef Sirloin, it’s a nice recipe to serve for a change from the standard nacho platter.
5 Minutes

48 appetizers (or 16 pizza wedges)

1 lb (500 g) Lean Ground Beef Chuck or Sirloin or Lean Ground Beef
1 tsp (5 mL) lemon pepper
1 tsp (5 mL) dried basil
1 tsp (5 mL) garlic powder
10 oz (300 g) 1 package of frozen chopped spinach, thawed and squeezed dry
14 oz (398 mL) 1 can of pasta-style or Italian seasoned diced tomatoes
½ cup (125 mL) shredded mozzarella cheese
2 Flatbreads, naan bread or baked pizza crusts(12 in/30 cm)
1 ¼ cup (300 mL) seasoned crumbled feta cheese (200 g package)
½ cup (125 mL) sliced pitted ripe olives

Pan-fry beef, lemon pepper, basil and garlic powder in non-stick skillet over medium-high heat for 8 to 10 minutes, breaking up with back of spoon, until browned and completely cooked. Drain. Stir in spinach, tomatoes and mozzarella cheese. Remove from heat.
Lay flatbreads on ungreased pizza pans. Spread beef mixture over flatbreads; sprinkle with feta cheese and olives.
Broil 4 to 6 inches (10 to 15 cm) from element for 5 minutes or until hot and starting to brown on edges. Let stand for a few minutes before cutting into small wedges or triangles for appetizers.

Tagine-Style Beef and Rice

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Transport yourself to sunny Morocco tonight with the bright flavours and exotic scents of this dish. For a simple next-day salad, just add a splash of berry or balsamic vinaigrette salad dressing and a handful of diced fresh veggies to any leftovers. If you use long grain rice, cooking time can be reduced to 20 minutes. Each serving is an excellent source of iron and vitamin C.
40 Minutes

6 Servings

2 tsp (10 mL) vegetable oil
1 onion, chopped
3 cloves garlic, minced
1 lb (500 g) Extra Lean or Lean Ground Beef Sirloin*
¾ tsp (4 mL) ground allspice
¾ tsp (4 mL) cinnamon
1 cup (250 mL) brown rice
2 cups (500 mL) sodium-reduced chicken broth
1 EACH sweet red and yellow pepper, diced
1 cup (250 mL) dried fruit (e.g. diced apricots, currants, cranberries)
3 tbsp (45 mL) minced fresh mint
2 tbsp (30 mL) lemon juice
½ cup (125 mL) raw sunflower seeds

Heat oil over medium heat in large heavy saucepan or Dutch oven. Add onion and garlic; cook until aromatic, about 1 minute. Add beef; cook, breaking up with wooden spoon, until browned, about 5 minutes. Drain, if desired.
Stir in allspice, cinnamon, rice and chicken broth; bring to boil. Cover and simmer until liquid is absorbed and rice is tender, about 40 minutes.
Remove from heat. Stir in sweet pepper, dried fruit, mint and lemon juice. Top each serving with sunflower seeds.

*Other options: Lean/Extra Lean Ground Round, Lean Ground Chuck or Lean/Extra Lean Ground Beef.
Excellent source of iron (27% DV) and zinc (54% DV), 11% DV sodium, 105% DV vitamin C.

Florentine Beef and Cheese Stuffed Shells

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The two-pan plan… Although this recipe may seem a bit fussy, it makes two pans, so you can bake one for the kids right away and refrigerate the other to bake for your Date Night Dinner while they watch their favourite Harry Potter movie. Serve theirs with a glass of milk and some veggies and dip and yours with a side-salad of baby greens dressed with balsamic vinaigrette (using their veggie and dip leftovers to add to your salad of course!) And don’t forget your glass of ‘red’ – you deserve it. Cheers! Makes 10 servings.

1 box (340 g) jumbo pasta shells (approx. 44 shells)
1lb (500 g) Lean or Extra Lean Ground Beef Sirloin – Why choose «Sirloin» lean ground beef?
1 medium onion, finely chopped
2 to 3 large cloves of garlic, minced
1 tsp (5 mL) dried Italian herb seasoning
1 pkg (454 g) light ricotta cheese
1 pkg (300 g) frozen chopped spinach, thawed, squeezed dry
1 1/2 cups (375 mL) part-skim shredded mozzarella cheese
1/2 tsp (2 mL) pepper
4 cups (1 L) fat and sodium-reduced pasta sauce
1/4 cup (50 mL) grated light Parmesan-style cheese

Cook pasta shells according to package directions. Drain and rinse; set aside. (Don’t worry if some shells tear – you won’t need them all).
Meanwhile, cook beef, onion, garlic and Italian seasoning in large, deep frying pan over medium heat for 10 minutes, or until beef is thoroughly cooked and any liquid has evaporated. Remove from heat. Stir in ricotta, spinach, 1 cup (250 mL) of the mozzarella and pepper; combine well. Spoon 2 tbsp (30 mL) into each of about 32 shells.
Spread 1-1/3 cups (325 mL) pasta sauce into each of 13 x 9-inch (3L) baking dish and 9-inch (23 cm) glass pie plate. Place 20 filled shells in baking dish, and 10 to 12 in pie plate. Top shells in baking dish with remaining pasta sauce (none needed for pie plate). Sprinkle parmesan and remaining mozzarella over shells in both pans. (Can be covered and refrigerated or frozen). Cover loosely with foil and bake in 350°F (180°C) oven for 30 minutes. Uncover and bake for 5 minutes.

Heart-Healthy Makeover: We used lean ground beef and lighter cheeses along with fat and sodium-reduced pasta sauce for this revised version. This dish is a great way to sneak in some spinach for the spinach adverse.
Good source of iron (24% DV) and excellent source of zinc (44% DV).

Pint-Size Beef Sirloin and Pasta

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Now here’s a beef steak that’s served up for junior appetites. It’s a complete meal-in-one recipe with all four food groups represented. You can substitute 1 lb (500 g) lean or extra lean ground sirloin or ground beef for the diced steak if you like.
15 Minutes

6 Servings

1 tbsp (15 mL) olive oil
1 onion, chopped
2 cloves garlic, minced
2 carrots, diced
Salt and pepper
1 lb (500 g) Beef Top Sirloin Grilling Steak, diced
1 jar (700 mL) tomato basil pasta sauce
5 cups (1.25 L) penne pasta
⅓ cup (75 mL) grated Parmesan cheese

Heat oil in large skillet over medium-high heat; pan-fry onion, garlic and carrots and salt and pepper to taste, stirring until slightly softened, about 5 minutes. Add diced beef; stir-fry until slightly browned, about 4 minutes.
Add tomato sauce; simmer, stirring occasionally, until carrots are tender, about 8 minutes.
Meanwhile, cook pasta in large pot of boiling salted water until pasta is tender but firm, about 10 minutes. Drain and divide among serving bowls. Top with sauce and Parmesan cheese.

Yields: 8 cups (2 L) cooked pasta, 6 cups (1.5 L) pasta meat sauce.
Excellent source of iron (32% DV) and zinc (57% DV), 25% DV sodium.

Grilled Beef Burritos with Monterey Jack

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Kids will love to make their own dinner, working their way through the «burrito assembly line! ”You’ll love the fact that each burrito has all 4 of Canada Food Guide food groups represented!
10 Minutes

12 Servings

1 ⅓ lb (0.6 kg) Canadian Lean Ground Beef Chuck (or Ground Sirloin or Lean Ground Beef)
1 tbsp (15 mL) chili powder
1 tsp (5 mL) ground cumin
2 tbsp (30 mL) chopped fresh parsley
1 egg
½ cup (125 mL) bread crumbs
3 oz (85 g) Canadian Monterey Jack, grated (or Cheddar, Mozzarella or Gouda)
Salt and pepper
12 whole wheat tortillas
Toppings:
4 oz (114 g) Canadian Monterey Jack, grated
¼ cup (50 mL) sour cream
1 tomato, diced
8 lettuce leaves

Combine ground beef, chili powder, cumin, parsley, egg, bread crumbs and Monterey Jack in a bowl. Season with salt and pepper to taste.
Divide mixture into 10 to 12 portions and form into sausage shapes.
Place on greased grill over medium-high heat; close lid and cook, turning frequently, until digital instant-read thermometer inserted lengthwise into each ground beef sausage reads 160°F (71°C), about 10 minutes.
Briefly warm tortillas on grill to soften. Top with beef, Monterey Jack, sour cream, diced tomato and lettuce. Roll and serve.

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Good source of calcium,186 mg calcium (17% DV).