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.

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).

Make-Ahead Homemade Beef Burgers

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After stocking these yummy Make-Ahead Homemade beef burgers in the freezer, you may never go back to thin, pre-made frozen patties. This beef burger recipe works well for meatballs too!

16 Burgers, 120 Meatballs servings

4 lb (2 kg) Lean/Extra Lean Ground Beef Sirloin or Round*
1 cup (250 mL) dry breadcrumbs
1 cup (250 mL) minced onion
4 lightly beaten eggs

Lightly combine all ingredients, seasoning with salt and pepper.
Gently form into sixteen 3/4 inch (2 cm)-thick patties. Place patties in a single layer onto several plastic wrap-lined baking trays; cover loosely with plastic wrap and freeze just until meat is firm (1 to 2 hours). Wrap patties tightly in heavy foil or place them into freezer bags and freeze for up to 3 months.
Thaw in refrigerator overnight to cook or cook from frozen. To cook frozen patties: grill over medium-high heat on a lightly oiled grill, in closed barbecue for 10 to 12 minutes per side, testing doneness with a digital rapid-read thermometer inserted sideways into centre of each patty until thermometer reads 160°F (71°C), regardless of meat colour.

Make-Ahead Meatballs: Form burger mixture into 1-inch (2.5 cm) meatballs. Bake on lightly oiled foil-lined baking tray in 400°F (200°C) oven for 15 minutes, until digital rapid-read thermometer inserted into centre of several meatballs reads at least 160°F (71°C). Place cooked meatballs in a single layer onto several foil-lined baking trays; cover loosely with plastic wrap and freeze just until meat is firm (about 1 hour). Place meatballs into freezer bags; freeze for up to 3 months. Thaw cooked meatballs in the fridge or microwave before using. Heat in your favourite pasta sauce or in the microwave.
*Other Options: Lean Ground Chuck, Extra Lean/Lean Ground Beef