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.

Spice-Rubbed Beef and Mediterranean Pasta Salad

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For a more straightforward presentation, use the steak whole, grilling for 12-14 minutes, turning at least twice, for medium-rare doneness 145°F(63°C). Let rest for 5 minutes, carve into thin slices and toss with salad ingredients; serve on salad plates.
10 Minutes

8 – 10 Servings

2 tbsp (30 mL) hot pepper sauce
2 tbsp (30 mL) minced fresh thyme
1 clove garlic, minced
1 tbsp (15 mL) chili powder
2 lb (1 kg) Beef Strip Loin or Top Sirloin Grilling Steak, 1 inch (2.5 cm) thick, cut into cubes
Salad:
3 cups (750 mL) large pasta shapes such as Scoobi Doo, penne or rigatoni (preferably whole wheat)
3 plum tomatoes, quartered
1 EACH sweet red and yellow pepper, seeded and cut into chunks
1 clove garlic, minced
¼ cup (50 mL) extra-virgin olive oil
1 cup (250 mL) EACH snow peas and green and yellow beans, trimmed and blanched
¼ tsp (1 mL) EACH salt and pepper
2 green onions, thinly sliced
½ cup (125 mL) crumbled feta cheese
Lemon wedges

Combine hot sauce, half the thyme the garlic and chili powder in medium bowl to make smooth paste. Add beef cubes and stir to coat. Thread cubes onto 10 soaked wooden skewers; cover and refrigerate for 15 to 20 minutes.
Salad: Meanwhile, cook pasta according to package directions; drain and transfer to large bowl. Meanwhile, toss together tomatoes, red and yellow peppers, garlic and 1 tbsp (15 mL) of the oil on parchment paper-lined rimmed baking sheet; season with salt and pepper. Broil or grill in grilling basket, turning occasionally, until tender-crisp, about 15 minutes. Set aside.
Grill beef skewers, over medium-high heat for about 5 minutes per side.
Add blanched snow peas and green and yellow beans to pasta. Add green onions, feta cheese, and remaining thyme and oil; toss together. Season to taste with a squeeze of lemon juice. Serve with beef skewers or remove beef from skewers and toss with pasta salad.

Excellent source of iron (25% DV), vitamin C (88% DV) and zinc (61% DV), 12% D).

Thai Beef Satay

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Pretty on picks, this recipe for Thai Beef Satay is a favourite and is great as an appetizer or as a light dinner. Serve with peanut, plum or Thai chili sauce for dipping. For a short-cut, ask the meat counter staff to cut the beef steak into strips for you. Try this wonderful blend of flavours on beef kabobs, too.
6 Minutes

4 Main course servings

3 tbsp (45 mL) peanut butter
2 tbsp (30 mL) soy sauce
2 tbsp (30 mL) lemon juice
1 tbsp (15 mL) brown sugar
½ tsp (2 mL) minced garlic
½ tsp (2 mL) ground ginger
¼ tsp (1 mL) crushed red chili pepper
1 lb (500 g) Beef Top Sirloin, 1-inch (2 cm) thick, cut into 24 strips

Soak wooden skewers in water for at least 10 minutes to prevent charring. Meanwhile, in medium bowl, whisk together peanut butter, soy sauce, lemon juice, brown sugar, garlic, ginger and chili pepper. Whisk in 2 tbsp (30 mL) water until smooth.
Stir in beef strips until coated. Let stand at room temperature for up to 15 minutes.
Thread strips loosely onto twenty-four soaked wooden skewers. Broil or grill for 3 to 4 minutes each side.

Makes 4 main course or 24 appetizers servings.

Gourmet Grilled Beef Kabobs

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Colourful kabobs are so pretty to bring to the table and such an easy way to serve up meat and veggies. If you wish to cook the beef longer than the veggies (or visa versa),you can string the veggies and meat on separate kabob skewers.
15 Minutes

6 Servings

2 tbsp (30 mL) vegetable oi
2 tsp (10 mL) lime juice
1 tsp (5 mL) rice wine vinegar
½ tsp (2 mL) ground cumin
½ tsp (2 mL) paprika
½ tsp (2 mL) granulated sugar
1 clove garlic, minced
¼ tsp (1 mL) chili flakes (optional)
1 lb (0.45 kg) 1 inch-thick Grilling Steak (Top Sirloin, Tenderloin or Striploin) cut into 1 inch cubes
2 sweet yellow peppers, cut into 1 inch (2.5 cm) chunks
⅔ cup (150 mL) red onion, cut into 1 inch (2.5 cm) chunks
Peanut Sauce ( recipe follows)

Combine oil, juice, vinegar, cumin, paprika, sugar, garlic and 2 tbsp (30 mL) water in a zipper-type freezer bag. Place beef pieces in the bag, seal and squeeze around to mix; refrigerate for 1 or up to 4 hours.
Thread vegetable and steak chunks alternately onto soaked bamboo skewers; brush kabobs all over with any remaining marinade.
Grill kabobs over medium heat for 5 minutes per side. Serve with Peanut Sauce.
Peanut Sauce: In small saucepan combine 1/2 cup low sodium beef broth, 1/3 cup peanut butter, 1/4 cup skim milk, 1 tbsp low-sodium soy sauce, 1 clove garlic (minced), 2 tsp granulated sugar and 1 tsp rice wine vinegar. Bring to a simmer over medium heat, cook, stirring occasionally for roughly 5 minutes or until sauce is slightly thickened. Remove from heat.

Cook’s Notes: . For a peanut-free recipe, soy nut butter can be substituted for peanut butter in the sauce. Chunks of zucchini can substitute for some of the yellow pepper if desired
Good source of iron (16% DV), excellent source of zinc (46% DV).

Tuscan Beef Kabobs with Quinoa Tabouli

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Kabobs are so easy to serve – they look so pretty when you bring them to the table and meat and veggies come together as one! You’ve got to serve beef kabobs more often!
10 Minutes

6 Servings

3 tbsp (45 mL) minced fresh herb leaves (e.g. thyme, rosemary and chives)
Zest of half a lemon
2 cloves garlic, minced
¼ cup (50 mL) olive oil, divided
1 lb (0.45 kg) Top Sirloin Grilling Steak, cut into 1-inch cubes
1 EACH, medium zucchini, red and yellow sweet pepper, cut into chunks
Salt and pepper
Quick Quinoa Tabouli, recipe follows (optional)

Combine herbs, zest, garlic and 2 tbsp. oil in sealable plastic bag. Add beef cubes and seal bag. Refrigerate for at least 1 or up to 12 hours.
Toss zucchini and peppers with remaining 2 tbsp oil. Thread onto soaked wooden skewers alternately with beef cubes. Season all over with salt and pepper.
Grill kabobs over medium-high heat (400F/200C), turning once, for about 10 minutes or until beef is cooked to medium (160F/71C). Serve with Quinoa Tabouli if desired.
Quinoa Tabouli: Place 1 cup quinoa, ½ tsp salt and 1-1/4 cups water in a medium sauce pan. Bring to boil; reduce heat to low and cover with lid. Cook for 10 minutes or until water is absorbed. Spread out on baking sheet; cool. Meanwhile, in large bowl combine 2 tbsp lemon juice, 1 clove garlic, minced and 3 tbsp extra virgin olive oil. Remove ¼ cup of the quinoa and set aside. Toss the remaining quinoa with 3 cups mixed diced vegetables such as cucumber, tomato (seeded) and green onion. Stir in ¼ cup EACH minced fresh Italian parsley and mint. Season with salt and pepper to taste.

Indian Beef Kabobs

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Inspired by the fare at Vancouver’s famous Vijs restaurant, these kabobs are best grilled over charcoal in the great outdoors. A word of caution: the amazing aroma from your grill might turn your gathering into a neighbourhood block-party!
10 Minutes

8 – 10 Servings

¼ cup (50 mL) canola oil
¼ cup (50 mL) red wine
2 tbsp (30 mL) molasses
2 tbsp (30 mL) ketchup
2 tsp (10 mL) minced garlic
2 tsp (10 mL) minced ginger-root
1 tsp (5 mL) curry powder
½ tsp (2 mL) ground cumin
¼ tsp (1 mL) cinnamon
¼ tsp (1 mL) pepper
4 Top Sirloin Cap or Strip Loin Grilling Steaks, cut into 1-inch cubes
Salt
Cucumber Mint Sauce (recipe follows)
Matching Veggie Kabobs (recipe follows) (optional)
Naan bread (optional)

Combine canola oil, wine, molasses, ketchup, garlic, ginger-root, curry powder, cumin, cinnamon and pepper in a large sealable freezer bag. Add beef cubes.
Marinate for 30 to 60 minutes in the refrigerator. Discard marinade and thread meat onto soaked wooden skewers. Season lightly with salt.
Grill in closed barbecue over medium-high heat for 4 to 5 minutes on both sides.
Serve with Cucumber Mint Sauce, Matching Veggie Kabobs and Naan bread (if desired).
Cucumber Mint Sauce: Combine 1 cup Greek-Style yogurt, 1/2 cup finely chopped cucumber, 1/4 cup chopped fresh mint, 2 tbsp minced onion or shallot and juice of 1/2 a lime. Season with salt and pepper to taste.
Matching Veggie Kabobs: Marinate chunks of sweet peppers, zucchini and whole baby mushrooms in your favourite salad dressing. Grill on soaked bamboo sticks until fork tender.

Serving Suggestion: Nibble kabob right off the stick or place one onto Naan bread along with a grilled veggie kabob. Fold bread over and grasp kabobs while you pull out the sticks – Voilà – You’ve got a whole dinner in-hand!

Beef and Orange Kabobs

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Curry paste and orange combine to create a sweet and spicy beef recipe.
10 Minutes

4 Servings

1 navel orange
1 container (175 g) plain yogurt
1 tbsp (15 mL) curry paste
1 lb (500 g) Beef Grilling Kabobs or Top Sirloin Grilling Steak, cut in 1½ inch (4 cm) cubes
1 green pepper, seeds removed and cut into chunks
3 onions, quartered

Grate ½ tsp (2 mL) rind from the orange, then peel it. Slice the orange across the segments to give wheel shapes. Mix together the grated orange rind, yogurt and curry paste. Set aside 2 to 3 tbsp (30 to 45 mL) of yogurt mixture in a small dish.
Place the beef cubes into the remaining yogurt mixture, stir and refrigerate for 10 minutes. Thread the steak, green pepper, onion quarters and orange slices alternately onto skewers.
Grill or broil for 10 to 15 minutes, turning occasionally and basting with the yogurt set aside earlier. Serve on a bed or rice or with salad.

Glazed Beef Kabobs with Easy Asian Eggplant

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Here is an easy dine-in option that features your favourite take-out flavours. Make with Beef Kabob Cubes or your favourite Grilling Steak: Top Sirloin, Tenderloin, T-bone, Porterhouse, Rib, Rib Eye, Strip Loin, Wing or Tri-tip.
15 Minutes

4 Servings

¼ cup (50 mL) hoisin sauce
¼ cup (50 mL) soy sauce
¼ cup (50 mL) ketchup
1 tbsp (15 mL) maple syrup
1 tbsp (15 mL) minced fresh ginger-root
1 tbsp (15 mL) garlic
1 lb (0.45 kg) Kabob Cubes or Beef Grilling Steak (e.g. Top Sirloin, Strip Loin, etc), 1-inch (2.5 cm) thick, cut into kabob cube pieces.
½ tsp (2 mL) Chinese five-spice powder
Salt and pepper to taste
3 small (mini) eggplants, sliced ½-inch (1 cm) thick
Toasted sesame seeds (optional)

Combine hoisin, soy sauce, ketchup, maple syrup, ginger-root and garlic. Divide mixture into 2 equal portions.
Season beef cubes all over with Chinese five-spice powder and salt and pepper to taste; thread onto skewers. Grill over medium-high heat 6 to 8 minutes, turning at least twice for medium-rare doneness, basting with 1 portion of the sauce mixture near end of cooking. Discard any remaining sauce that was used to baste the meat.
Meanwhile, place eggplant slices on grill in single layer; with clean basting brush, lightly baste upper side with the reserved second portion of sauce. Grill 2 minutes; turn and baste lightly. Cook 2 to 3 minutes until just softened; transfer to serving bowl and drizzle with any remaining eggplant basting sauce. Serve with beef kabobs; garnishing with sesame seeds (if desired).

Korean Beef Kabobs

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Stewing Beef on the barbecue – who would have thought you could do that! You have to try this recipe to believe it!
8 Minutes

4 Servings

¼ soy sauce
1 green onion, chopped
2 tbsp (30 mL) vegetable oil
2 tbsp (30 mL) sherry
2 tbsp (30 mL) cornstarch
1 tbsp (15 mL) packed brown sugar
1 tsp (5 mL) grated ginger root
1 tsp (5 mL) sesame oil
1 tsp (5 mL) sweet Asian chili sauce
1 lb (500 g) Beef Stewing Cubes, trimmed

Combine soy sauce, onion, garlic, vegetable oil, sherry, cornstarch, brown sugar, ginger root, sesame oil and chili sauce in large sealable freezer bag. Add beef.
Marinate in refrigerator for 30 to 60 minutes. Discard marinade and thread meat onto soaked wooden skewers.
Grill in closed barbecue over medium-high heat (400°F/200°C) for 4 to 5 minutes on both sides or until browned but slightly pink inside.

A good source of Iron (21% RDI) and an excellent source of Zinc (62% RDI).

Moroccan-Style Beef Brochettes

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With these Moroccan-Style Beef Brochettes, you get a delicious all-in-one dinner recipe, packed with the powerful protein that lean Canadian beef provides along with the goodness of grains and grilled veggies.
10 Minutes

4 Servings

2 cloves garlic, minced
2 green onions, thinly sliced
¼ cup (50 mL) minced fresh cilantro
Grated rind and juice of 1 lemon
2 tbsp (30 mL) mild curry paste
4 tsp (20 mL) olive oil
1 tbsp (15 mL) minced ginger root
Pinch salt
1 lb (0.45 kg) Top Sirloin Beef Grilling Steak (1 inch/2.5 cm thick), trimmed and cut into 1 inch (2.5 cm) cubes
1 cup (250 mL) whole wheat couscous
1 EACH sweet red and green pepper, seeded and cut into 1 1/2 inch (4 cm) chunks
½ cup (125 mL) low-fat plain yogurt

Combine 1/2 cup (125 mL) water, garlic, green onions, cilantro, lemon rind and juice, curry paste, olive oil, ginger root and salt. Remove about 1/2 cup (125 mL) and set aside. In large sealable freezer bag, toss beef with remaining mixture; refrigerate for 15 minutes.
Meanwhile, prepare couscous according to package directions, using 1 1/4 cups (300 mL) water; stir in 1/4 cup (50 mL) of the reserved dressing. Set aside. Alternately thread beef and pepper chunks onto skewers, discarding marinade.
Grill or broil brochettes using medium-high heat for 5 minutes per side or until medium-rare. Meanwhile, stir remaining reserved dressing into yogurt for dipping sauce. Serve grilled brochettes with couscous and dipping sauce.

Bright Idea: For the quickest fix, make this meal using store-made fresh beef kabobs, marinating the entire meat and veggie kabobs as directed in the recipe above.
Excellent source of iron (31% DV) and zinc (61% DV), 11% DV sodium.

Grilled Hawaiian Beef Kabobs

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Beef kabobs are a great grill option when you have a gathering – the work can all be done in advance, the grilling is fuss-free and the serving is simple. This recipe for Grilled Hawaiian Beef Kabobs makes lots of extra sauce that’s nice for dipping.
7 Minutes

4 Servings

1 cup (250 mL) steak sauce
2 tbsp (30 mL) liquid honey
2 tbsp (30 mL) frozen orange juice concentrate, thawed
1 lb (0.45 kg) Beef Grilling or Marinating Steak, 1 inch (2.5 cm) thick, cut into 1 inch (2.5 cm) cubes
2 sweet red peppers, seeded and cut into 1 1/2 inch (4 cm) chunks
14 oz (398 mL) can pineapple chunks
Chopped chives

Combine steak sauce, honey and orange juice concentrate in sealable freezer bag. Set aside 1/2 cup (125 mL).
Add meat to bag, seal and toss meat to coat. Refrigerate for 30 minutes. Discard marinade from beef. Alternately, thread beef, red pepper and pineapple chunks onto skewers.
Grill kabobs, over medium-high heat, about 5 minutes per side or until medium-rare, basting with reserved marinade near end of cooking. Garnish with chives. Serve skewers with remaining marinade for dipping.

Good source of iron (23% DV) and excellent source of zinc (60% DV), 23% DV sodium.

Canadian Beef Kabobs

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A maple-y marinade recipe gives these beef kabobs a Canadian accent — even more so if you substitute Canadian whiskey for the orange juice.
8 Minutes

4 Servings

¼ cup (50 mL) cider vinegar
2 cloves garlic, minced
2 tbsp (30 mL) maple syrup
2 tbsp (30 mL) chopped green onions
2 tbsp (30 mL) vegetable oil
1 tbsp (15 mL) orange juice or whiskey
½ tsp (2 mL) ground cloves
½ tsp (2 mL) EACH salt and pepper
1 lb (0.45 kg) Beef Top Sirloin Grilling Steak, 1-inch (2.5 cm) thick, cut into 1-inch (2.5 cm) cubes
2 oranges, peeled and cut into large chunks

Combine vinegar, garlic, maple syrup, onions, oil, orange juice, cloves, salt and pepper in large sealable freezer bag. Set aside 2 tbsp (30 mL) for basting.
Trim beef cubes if necessary. Add to freezer bag; seal and refrigerate for 20 to 30 minutes. Discard marinade. Thread steak and orange chunks alternately onto metal or soaked wooden skewers.
Grill on lightly oiled grill over medium-high heat, or broil, for 4 to 5 minutes per side or until browned but still pink inside.

Tip: Use Beef Grilling Cubes or store-prepared beef kabobs for a time saver.

Beef Kabobs with Peanut Sauce

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Healthy goes gourmet with these pretty protein-packed kabobs! APPETIZER BITES: Just before the guests arrive, cook beef cubes and veggies on a foil-lined baking sheet under the broiler for about 8 minutes — pierce each beef cube with a toothpick along with 1 veggie wedge and place on platter to serve.Sprinkle with some toasted sesame seeds to dress them up (if desired).
15 Minutes

6 Servings

3 tbsp (45 mL) canola oil
2 tbsp (30 mL) rice vinegar
2 tbsp (30 mL) chopped fresh parsley
1 tsp (5 mL) ground cumin
1 tsp (5 mL) coriander
1 tsp (5 mL) cinnamon
1 tsp (5 mL) hot pepper flakes (or to taste)
½ tsp (2 mL) garlic powder
½ tsp (2 mL) ground ginger
1 ½ lb (750 g) Beef Top Sirloin or Strip Loin Grilling Steak, 1 inch (2.5 cm) thick, cut into cubes
Peanut Sauce (recipe follows)
1 red onion, cut into chunks
2 sweet yellow peppers, cut into chunks

Combine oil, vinegar, parsley, cumin, coriander, cinnamon, hot pepper flakes, garlic powder and ginger in large sealable freezer bag or bowl. Add beef cubes and toss well coat. Seal or cover and refrigerate for 30 minutes or up to 12 hours.
Meanwhile, prepare Peanut Sauce and set aside, refrigerating if held for more than 1 hour.
Thread beef cubes, onion and yellow and green peppers alternately onto soaked wooden skewers. Grill over medium-high heat on lightly oiled grill, turning once, for about 5 minutes per side for medium-rare. Serve with Peanut Sauce for dipping.
Peanut Sauce: In medium saucepan, combine 1 clove garlic (minced), 1/2 cup (125 mL) EACH crunchy peanut butter and reduced-sodium chicken broth, 1 tbsp (15 mL) reduced-sodium soy sauce, 2 tsp (10 mL) fresh lemon juice and 1 tsp (5 mL) EACH garlic-chili sauce and granulated sugar. Bring to boil over medium-high heat, stirring often. Reduce heat and simmer, stirring, for about 1 minute or until sauce thickens slightly. Stir in 1/4 cup (50 mL) coconut milk and cook, stirring until heated through. Serve warm.

Meat Manpower: Save time by having the helpful staff at the meat counter cut your steaks into kabob cubes for you.
Cook! Dietitians of Canada 2011. Published by Robert Rose Inc.

Beef Steak Brochettes with Peanut Dipping Sauce

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These beef bits are nice to nibble on and easy to make. You can substitute Asian chili sauce for the sambal oelek in both the beef and the peanut sauce. Sambal oelek is available in the Asian section of most grocery stores.
8 Minutes

15 Brochettes

2 tbsp (30 mL) hoisin sauce
2 tbsp (30 mL) sodium-reduced soy sauce
1 tbsp (15 mL) packed brown sugar
1 tsp (5 mL) sambal oelek
1 tsp (5 mL) minced ginger root
1 lb (500 g) 1 inch (2.5 cm) thick Beef Top Sirloin Grilling Steak, cut into thin, 2-inch (5 cm) long slices
Salt and pepper
Peanut Dipping Sauce (recipe follows)

Mix together hoisin sauce, soy sauce, brown sugar, sambal oelek and ginger root in bowl. Add beef; toss to coat. Cover and marinate for 30 minutes.
Remove beef from marinade; discard marinade and thread slices onto 15 soaked wooden skewers or metal skewers. Season with salt and pepper to taste.
Place skewers on foil-lined rimmed baking sheet. Broil, turning once, until browned yet still pink inside, about 6 minutes. Serve with Peanut Dipping Sauce.
Peanut Dipping Sauce: In blender container, combine 1/2 cup (125 mL) EACH peanut butter and hot water, 2 tbsp (30 mL) EACH sodium-reduced soy sauce and lime juice, 1 tsp (5 mL) sambal oelek, 1 clove garlic, 1 piece (2-inch/5 cm) ginger root and 1/2 tsp (2 mL) ground cardamom. Cover and blend until smooth. Cover and refrigerate for up to 1 week. Makes 1 cup (250 mL).

Cook’s Notes: You can garnish brochettes with thinly sliced green onions and toasted sesame seeds if you like.
Source of iron (6% DV) and good source of zinc (18% DV), 7% DV sodium.