Oven Roast Beef with Simple Sauce

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For busy mums, roast beef has to be the easiest meal to make. Just rub it all over with salt and pepper, pop it in the oven and the job is done! Use a meat thermometer to know when the roast is cooked and let it rest while you make a simple pan-sauce for the adults. To make the meal for baby, just trim off the seasoned outside edges of the cooked roast beef slices before you purée the meat.

1 Beef Oven Roast (Eye of Round, Inside Round, Strip Loin, etc)
Coarse sea salt and freshly ground pepper
6 to 8 cloves garlic, smashed
1 to 2 shallots, chopped
3 to 4 sprigs thyme (or ½ tsp dried thyme leaves)
½ cup (125 mL) red wine
1 tbsp (15 mL) corn starch
¼ cup (50 mL) cold water
2 cups (500 mL) low sodium beef stock or broth such as Campbell’s

Rub roast all over with salt and pepper. Place on rack in shallow roasting pan. Insert oven-safe meat thermometer into centre of roast, avoiding bone. Cook uncovered in 450°F (230°C) oven for 10 minutes.
Reduce heat to 275°F (140°C); cook until thermometer reads 160°F (71°C) for medium. Remove roast from oven and rest, covered loosely with foil on a carving board and make the Simple Sauce.
Skim off all but 2 tablespoons (30 mL) of fat from roasting pan and place over medium high heat. Add garlic and shallots and sauté 1 to 2 minutes. Add thyme and red wine to pan, stirring to scrape up browned bits from bottom of pan; simmer until wine is almost cooked dry.
Meanwhile, mix the corn starch and water together in a bowl, stirring until smooth; set aside. Stir beef stock into the roasting pan and simmer until reduced by half. Gradually stir in the corn starch mixture, cooking until sauce is slightly thickened.
Carve roast across the grain into thin slices and serve with sauce.

TIP: To make baked potatoes at the same time, place scrubbed whole potatoes on the oven rack when starting to cook the roast.

Quinoa and Beef-stuffed Peppers

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

12 Servings

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

Cut each pepper across stem end to make pepper lids and cups. Remove and discard seed core from each. (Note: if pepper cups won’t sit upright, remove small slice from bottom of each, being sure not to create an opening). Set aside. Combine cottage cheese and Parmesan in small bowl; set aside.
Combine quinoa or brown rice and 2 cups (500 mL) water in medium saucepan; bring to boil over high heat. Reduce heat to low, simmer, covered for 15 minutes or until liquid is absorbed. Remove cover and let cool for 5 minutes. Fluff with fork. Set aside.
Meanwhile, cook beef in large non-stick skillet over medium-high heat, breaking up with potato masher or wooden spoon, for about 8 minutes or until no longer pink. Using slotted spoon, transfer to bowl and set aside. Drain off all but 2 tsp (10 mL) fat from skillet.
Reduce heat to medium. Add garlic, onion and mushrooms to skillet; sauté for 4 to 5 minutes or until softened. Return beef and accumulated juices to skillet. Stir in tomato sauce, water, chestnuts (if using), oregano, basil and black pepper to taste; bring to boil. Reduce heat and simmer, stirring occasionally, for 10 minutes. Remove from heat; stir in quinoa or brown rice.
Stuff half of each pepper with some filling. Layer each with cottage cheese mixture; top each with remaining filling and Cheddar cheese. Top with a pepper lid; place on parchment paper or lightly oiled foil-lined rimmed baking sheet.
Bake in 375°F (190°C) oven for about 20 minutes or until digital instant read thermometer inserted in centre of filling registers 160°F (71°C)

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

So Simple Beef Provolone Pizza

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

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

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

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

Cinnamon Braised Beef

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Beef subtly infused with cinnamon and ginger and topped with wilted spinach give this dish a unique flavour. Serve this recipe with Chinese noodles or vermicelli.
75 Minutes

4 Servings

1 tsp (5 mL) vegetable oil
1 lb (500 g) Blade or Cross Rib Simmering Steak, cut into 4 equal pieces
½ cup (125 mL) sake (rice wine)
2 tbsp (30 mL) soy sauce
1 tbsp (15 mL) granulated sugar
2 green onions, cut into 1 inch (2.5 cm) pieces
2 garlic cloves, crushed
2 cinnamon sticks, 4 inches ( 10 cm) in length
1 piece (1 inch/2.5 cm) fresh ginger root, sliced
2 tsp (10 mL) cornstarch
5 oz (125 g) spinach, chopped (about 6 cups/1.5 L)

Heat oil in Dutch oven or stockpot over medium-high heat; brown steaks about 2 minutes per side. Add 1-1/2 cups (375 mL) water, sake, soy sauce, sugar, onions, garlic, cinnamon sticks and ginger root.
Simmer, covered, on stove-top or in a 325°F (160°C) oven for 1-1/4 hours or until fork-tender. Remove cinnamon sticks and ginger; discard. Remove steak and set aside.
Mix cornstarch with 1 tbsp (15 mL) cold water until smooth. On stove top, heat sauce over medium heat and gradually stir in cornstarch mixture; bring to boil and heat for 1 to 2 minutes, until thickened. Return steak to pan. Stir in spinach; cook for 3 minutes or until wilted.
Slow Cooker Option: Can be made in a slow cooker; combine all ingredients except cornstarch and spinach and cook covered for 5 hours on HIGH or 8 hours on LOW until meat is fork-tender. Thicken sauce on stove-top as above. Add spinach and cook for 3 minutes or until wilted.

Make Ahead Tips: Can be made a day in advance. After removing cinnamon stick and ginger cover and refrigerate. To serve, gently simmer on stove-top until heated through; thicken with cornstarch and add spinach as before.
An excellent source of Iron (29% RDI) and Zinc (87% RDI).

Spiced Beef Stuffed Peppers

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

4 Servings

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

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

Tortilla Beef Pie

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

6 Servings

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

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

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

Spicy Beef and Gouda Antipasto

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Serve this savoury antipasto warm, tucked into ready-made croustades or spooned onto toasted slices of baguette. For an idea that’s sure to impress, spoon mixture into large spring roll wrappers to make appetizers. You can make the antipasto ahead: cover and refrigerate for up to 2 days. Warm to serve. You can find spring roll wrappers at your local Asian supermarket or check the produce section in some of the larger grocery stores.
20 Minutes

4 cups (1 L) servings

2 tbsp (30 mL) vegetable oil
2 cloves garlic, minced
1 small onion, chopped
2 cups (500 mL) diced Gouda cheese, about 8 oz (250 g)
1 jalapeño pepper, minced
1 tbsp (15 mL) sambal oelek or Asian chili sauce
Sweet red and/or yellow pepper (optional)
Marinade:
2 tbsp (30 mL) vegetable oil
2 tsp (10 mL) cider vinegar
1 tsp (5 mL) chili powder
1 tsp (5 mL) ground cumin
1 lb (500 g) Beef Grilling Steak, such as Top Sirloin, cut into dice
Salt and pepper

Mix together oil, vinegar, chili powder and cumin in medium bowl. Add beef, tossing to coat. Cover and marinade for 15 to 20 minutes. Discard marinade. Season beef with salt and pepper to taste.
Heat oil in large non-stick skillet, over medium-high heat; sauté garlic and onion until softened, about 2 minutes. Add marinated beef; cook, stirring constantly, until beef is browned but still slightly pink in centre, about 4 minutes.
Transfer to bowl using slotted spoon; toss with Gouda cheese, jalapeño and sambal oelek. Garnish servings of antipasto with diced or thinly sliced red and yellow pepper if desired.
Spring Roll Appetizers: Use two 8-inch (20 cm) spring roll wrappers for each spring roll – 20 total. Double wrapping makes them much easier to handle.
Lay 1 spring roll wrapper on work surface. Spoon a scant 1/2 cup (125 mL) beef antipasto mixture into centre of wrap. Top with red and yellow pepper slices, if desired. Roll into cylinder shape, folding edges inward to close. Combine 1 egg yolk with 1/2 tsp (2 mL) water. Lightly brush egg wash on top of spring roll and seal. Wrap spring roll with a second wrapper; place on parchment paper lined baking sheet. Repeat with remaining wrappers, forming 10 spring rolls.

Make-ahead: Cover with damp towel and refrigerate for up to 8 hours. Brush each with vegetable oil; bake in 425°F (220°C) oven, turning once, until slightly golden, about 25 minutes. Cut each in half and serve with caramelized onion or plum sauce. Makes 10 spring rolls.
Source of zinc (6% DV), 2% DV sodium.

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.

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.

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.

Traditional Braised Beef Stew

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What could be more satisfying than a big bowl of hearty stew? One Traditional Braised Beef Stew recipe makes a big batch so there is plenty for company or you can tuck some in the freezer for later.
90 Minutes

8 Servings

2 tbsp (30 mL) olive or vegetable oil
2 lb (1 kg) Stewing Beef Cubes
¼ cup (50 mL) all-purpose flour
2 garlic cloves, minced
1 large onion, cut lengthwise into eighths
1 cup (250 mL) beef stock
28 oz (796 mL) can diced plum tomatoes
2 tbsp (30 mL) Worcestershire sauce
2 tbsp (30 mL) balsamic vinegar
1 tsp (5 mL) dried thyme (or 4-5 sprigs of fresh thyme)
1 bay leaf
½ tsp (2 mL) EACH salt and pepper
2 carrots, cut into 1-inch (2.5 cm) chunks
½ lb (250 g) scrubbed mini potatoes, quartered
Chopped fresh parsley

Heat oil in Dutch oven or stockpot over medium-high heat until sizzling hot. Brown meat in 4 batches. Set beef aside; sprinkle with flour.
Add garlic and onion to pot; cook 3 to 4 minutes until just softened, adding more oil if necessary. Stir in broth, scraping up browned bits from the bottom. Add reserved beef, tomatoes, Worcestershire sauce, vinegar, thyme, salt, pepper and bay leaf. Bring to a simmer.
Simmer covered, on stove-top or in 325°F (160°C) oven for 1 hour until beef is fork tender. Add vegetables; cook 30 to 40 minutes or until vegetables are tender. Remove and discard bay leaf. Garnish each serving with some chopped parsley.
Slow-cooker Version: After Step 2, transfer mixture with carrots and potatoes to 24-cup (6 L) slow-cooker. Cook, covered, on LOW for 8 hours.
Beef Stew Provençal Version: Add 8 oz (250 g) button mushrooms when cooking garlic and onions. Substitute dry red wine for stock. Use thyme (as above) or substitute herbes de Provençe for thyme. Instead of potatoes and carrots, use 2 cups (500 mL) cut green beans and 1/2 cup (125 mL) black olives (pitted and halved).

An excellent source of Iron (28% RDI) and Zinc (76% RDI).

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).

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.