Asian Beef Noodles

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Serve stir-fry recipe over whole wheat spaghetti or rice noodles. For 4 servings, cook 6 oz (175 g) pasta while the meat marinates.
5 Minutes

4 Servings

⅓ cup (75 mL) sodium-reduced soy sauce
⅓ cup (75 mL) beef broth
2 tbsp (30 mL) fresh lime juice
1 tbsp (15 mL) cornstarch
1 tbsp (15 mL) liquid honey
2 tsp (10 mL) minced fresh ginger
2 tsp (10 mL) minced cloves garlic
⅔ lb (350 g) Beef Stir-fry Strips
1 tbsp (15 mL) vegetable oil
1 cup (250 mL) broccoli florets and sliced mushrooms
½ sweet red pepper, seeded and thinly sliced
2 green onions, sliced on diagonal

Whisk together soy sauce, beef broth, lime juice, cornstarch, honey, ginger and garlic in large bowl. Add beef strips, tossing to coat. Marinate for 15 to 30 minutes.
Heat half of oil over medium-high heat in large deep non-stick skillet. Drain beef, reserving marinade; add beef to skillet and cook, stirring until browned but still pink inside, about 3 to 4 minutes. Remove beef and set aside.
Add remaining oil, broccoli, mushrooms and red pepper; stir-fry for 2 minutes. Add 3 tbsp (45 mL) water; cover and steam vegetables until tender-crisp, about 3 minutes. Return beef to pan; add reserved marinade and heat until thickened, about 2 minutes. Sprinkle with green onions and serve over pasta.

Good source of iron (23% DV) and excellent source of zinc (53% DV).

So-Simple Meat Sauce (or a Rich Romantic Ragoût)

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All dressed up with just a few pantry ingredients and the kids so-Simple Meat Sauce becomes a Rich Romantic Ragoût! Talk about chemistry, the alchemy of anchovy, tomato, black olives and red wine combine to bring ground sirloin’s beefy flavour to the forefront – a potent combination to tease taste buds and brighten the senses.

Seasoning Strategy for spicing things up: chili pepper flakes turn up the heat while tomato paste, anchovy, black olives and red wine all enhance browned beef’s meaty flavour with naturally occurring glutamates. They add depth of flavour known as umami – “the fifth flavour”.

Makes 5 cups (1.25 L) sauce in total

1 tbsp (15 mL) olive oil
1 onion, diced
1 clove of garlic, minced
1 cup (250 mL) diced vegetables (eg. zucchini and sweet pepper)
1lb (500 g) Lean Ground Beef Sirloin – Why choose «Sirloin» lean ground beef?
1 can (28 oz/796 mL) tomatoes
1 can (5-1/2 oz/156 mL) tomato paste
1 tbsp (15 mL) brown sugar
1/2 tsp (2 mL) dried oregano
Pinch salt and pepper

To one half batch, stir in 1/4 cup (50 mL) EACH dry red wine and pitted black olives (chopped), half an anchovy fillet (crushed into a paste consistency) and 1/4 tsp (1 mL) dried chili pepper flakes.”
Heat oil in large heavy saucepan over medium heat. Add onion, garlic, vegetables and ground sirloin; cook, stirring occasionally and breaking up meat, for 8 to 10 minutes or until beef is browned. Drain.
Add tomatoes, tomato paste, sugar and oregano; bring to boil, stirring often. SPLIT THE BATCH – transfer half the sauce into a second large saucepan. One half becomes kid’s So-Simple Meat Sauce, while the other transforms into Date Night Dining’s Rich Romantic Ragoût.
Kid’s So-Simple Meat Sauce: To one half batch, reduce heat to low; cover and simmer for 20 to 30 minutes, stirring occasionally. Season with salt and pepper to taste and add a bit more sugar if necessary. Serve over spaghetti.
Date Night’s Rich Romantic Ragoût: To one half batch, stir in 1/4 cup (50 mL) EACH dry red wine and pitted black olives (chopped) and 1/4 tsp (1 mL) dried chili pepper flakes. Reduce heat to low; cover and simmer for 20 to 30 minutes, stirring occasionally. Season with salt and pepper to taste. Serve over pappardelle pasta or polenta with freshly ground pepper and Parmesan.

Excellent source of iron (26%DV) and zinc (43% DV), 15% DV sodium.

Speedy Roast Beef Stroganoff

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Roast beef is the ultimate convenience food when used as the spring board for the next-day meal! This stroganoff is absolutely AMAZING when made with tender bites of leftover medium-rare Prime Rib Roast! Your dinner’s all ready as soon as the noodles are cooked!
15 Minutes

4 Servings

2 cups (500 mL) curly broad egg noodles
1 large onion, chopped
1 clove garlic, minced
3 cups (750 mL) sliced mixed mushrooms
½ tsp (2 mL) dried thyme
¼ cup (50 mL) dry white or red wine
1 cup (250 mL) beef or chicken broth
¼ cup (50 mL) light sour cream
1 tbsp (15 mL) all-purpose flour
3 cups (750 mL) slivers or bite-size pieces of cooked roast beef (about 10 oz/300 g)

Cook noodles according to package directions.
Meanwhile, stir-fry onion, garlic, mushrooms and thyme with a splash of vegetable oil in a deep skillet over medium-high heat, until softened and any liquid from the mushrooms has evaporated (4 to 5 minutes). Stir in wine and simmer until reduced by half. Stir in beef broth and bring to a simmer.
Mix sour cream and flour until smooth; gradually whisk into broth mixture. Stir and heat until sauce thickens. Add beef and heat through; season to taste.
Serve over hot egg noodles; garnish with minced fresh parsley.

SUPER Speedy Version: Omit thyme, sour cream and flour. Stir in 1/4 cup (50 mL) herb and garlic flavoured cream cheese instead of sour cream and flour mixture.

Beef Greek Lasagna

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With oven-ready noodles and Big Batch Beef, this recipe pulls together in a snap! If you want to skip making the Big Batch Beef, use 1 lb (500 g) fresh ground beef, browned with 1 EACH onion and clove garlic, minced.
60 Minutes

8 – 10 Servings

2 ½ cups (625 mL) microwave-thawed Big Batch Ground Beef (recipe follows)
1 jar (650 mL) tomato sauce
1 pkg (300 g) frozen chopped spinach, thawed and drained well
1 cup (250 mL) Greek feta salad dressing
1 onion, roughly chopped
1 pkg (200 g) feta cheese
2 eggs
12 oven-ready lasagne noodles (no-cook)
1 pkg (200 g) shredded mozzarella cheese

Combine beef and tomato sauce; set aside. In food processor, combine spinach, Greek dressing, onion, feta cheese and eggs, pulsing to combine. Set aside.
Pour a third of the tomato sauce mixture into a 9×13-inch (3 L) baking dish. Cover with single layer of noodles, breaking up the noodles to fit. Spoon half the spinach mixture evenly over noodles. Cover with another third of the tomato sauce, remaining noodles and remaining spinach mixture. Top with the remaining tomato sauce.
Top with mozzarella cheese. Carefully pour 1/2 cup (125 mL) hot water around all 4 edges of lasagna. Cover tightly with foil; bake in 350°F (180°C) oven for 1 hour. Remove foil and continue cooking until cheese is golden, about 15 minutes. Let stand for 10 minutes before serving.
Big Batch Ground Beef: Cook 4 lb (2 kg) Lean or Extra-Lean Ground Beef in Dutch oven over medium-high heat for 10 minutes, breaking into small chunks with back of spoon, until browned. Drain and return to pot. Add 4 EACH onion and cloves of garlic, minced, simmer for 15 minutes until vegetables are softened. Spread in a single layer on several foil or parchment paper-lined baking trays; freeze until meat is firm, about 1 hour. Loosen into chunks, scoop meal-sized portions into freezer bags. Freeze for up to 3 months.

BEEF AND PASTA FLORENTINE BAKE

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This recipe is a snap to make with Big Batch Beef! To make with fresh ground beef instead of Big Batch, brown 1 lb (500 g) Lean Ground Beef in the Dutch oven pot before adding the stewed tomatoes.
30 Minutes

10 – 12 Servings

3 cups (750 mL) small shell pasta, about 300 g (white or whole wheat)
1 can (19 oz/540 mL) Italian seasoned stewed tomatoes
1 can (28 oz/796 mL) crushed/ground tomatoes
3 cups (750 mL) Big Batch Beef*
3 cups (750 mL) chopped kale
1 tsp (5 mL) EACH dried oregano and basil (or 2 tsp/10 mL Italian seasoning)
½ tsp (2 mL) salt
1 cup (250 mL) light cottage cheese
1 cup (250 mL) shredded mozzarella
1 cup (250 mL) Parmesan cheese blend

Cook pasta according to package directions; drain and set aside.
Meanwhile, heat stewed tomatoes in Dutch oven, over medium heat, breaking up with wooden spoon. Stir in crushed tomatoes, Big Batch Beef, kale, oregano, basil and salt; bring to a simmer and heat through. Stir in cottage cheese.
Stir in reserved cooked pasta. Transfer mixture to a lightly oiled 9 x 13-inch (3 L) casserole; top with cheese and bake in 350°F (180°C) oven until bubbly, 15 to 20 minutes.
*Big Batch Ground Beef: Cook 4 lb (2 kg) Lean or Extra-Lean Ground Beef in Dutch oven over medium-high heat for 10 to 15 minutes, breaking into small chunks with back of spoon, until browned. Drain and return to pot. Add 4 EACH onion and cloves of garlic, minced, simmer for 15 minutes until vegetables are softened. Drain and spread in a single layer on several foil or parchment paper-lined baking trays; freeze until meat is firm, about 1 hour. Loosen into chunks, scoop meal-sized portions into freezer bags. Freeze for up to 3 months.

Rich Beef Ragu Sauce

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

8 Servings

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

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

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

Spaghetti and Beef Pie

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

4 – 6 Servings

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

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

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

Speedy Spaghetti Sauce

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

6 Servings

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

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

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

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).

CURRY in a HURRY

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Add coconut milk and curry paste to your pantry for a beef curry that’s faster than take-out!

1lb (500 g) thick Beef Grilling Steak
1 onion sliced
1 sweet green pepper sliced
1 tbsp (15 mL) curry paste
¾ cup (175 mL) unsweetened coconut milk

Season: beef all over with salt and pepper – slice into thin strips and stir-fry in lightly oiled nonstick skillet in 2 batches. Remove beef and set aside.

In same skillet: simmer onion and sweet pepper in ¼ cup (50 mL) water until tender-crisp. Add curry paste and coconut milk; simmer to thicken slightly, about 5 minutes.

Return: beef and its juices to skillet; heat through. Serve over angel hair pasta or steamed rice with torn basil leaves and squeeze of fresh lime.

Pantry Pointers
Time Savour: Try Curry Paste seasoning blend in burgers, pasta dishes and as a beef rub.
Flavour Hit: Coconut milk adds exotic to the everyday. Try in stir-fries, smoothies, or meatballs.
Meat Man-power: Have the meat counter staff trim and slice steak into strips.

Spicy Beef with Grilled Mediterranean Vegetables and Penne

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This recipe by Chef Jud Simpson, showcases beef as a healthy main-course pasta salad. Chef Simpson has served as the Executive Chef at Canada’s House of Commons. Serve warm or al fresco along with baby greens.
10 Minutes

6 Servings

Rub:
1 tsp (15 mL) Mexican chili powder
¼ tsp (1 mL) freshly ground black pepper
1 clove garlic, minced
2 tbsp (30 mL) chipotle hot pepper sauce (such as Tabasco®)
1 ½ tsp (7 mL) minced fresh thyme
pinch Kosher salt
1 lb (0.45 kg) Petite Shoulder Tender Beef Oven Roast or thick-cut Strip Loin Grilling Steak, trimmed
Vegetables:
2 medium plum tomatoes, cut in half
1 EACH sweet red and yellow peppers, seeded and quartered
1 medium green zucchini – cut in half lengthwise
1 tbsp (15 mL) olive oil
1 clove garlic, minced
Kosher salt and black pepper to taste
1 tbsp (15 mL) canola oil
1 ½ tsp (7 mL) minced fresh thyme
2 green onions, thinly sliced
2 cup (500 mL) warm cooked penne pasta
¼ cup (50 mL) olive oil

Rub: Combine chili powder, black pepper, garlic, hot sauce, thyme and salt in bowl; rub all over beef. Cover and refrigerate for 2 to 4 hours.
Toss tomatoes, sweet peppers and zucchini with the olive oil, garlic, salt and black pepper. Grill or broil, turning occasionally, until tender-crisp, about 5 to 7 minutes. Cool and cut into 1-1/2 inch (4 cm) chunks. Keep warm.
Slice beef into 1-inch (2.5 cm) thin strips. Pat strips dry with paper towel. Heat canola oil in nonstick skillet until hot; stir-fry strips in batches, until browned but pink inside, about 2 minutes for each batch. Toss beef, vegetables, thyme, green onion, cooked penne and olive oil together in large bowl, until well mixed. Season to taste.

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).

Asian Beef Noodle Bowl

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So simple to make with so few dishes to clean up — this recipe for Asian Beef Noodles is a nutritious dinner in a bowl.
10 Minutes

3 Servings

8 oz (250 g) Extra Lean Ground Beef Sirloin or Round*
2 tbsp (30 mL) soy sauce
1 tsp (5 mL) minced fresh ginger
1 clove garlic, minced
1 cup (250 mL) sodium-reduced beef broth
1 pkg fresh Asian noodles
½ cup (125 mL) frozen peas
¼ cup (50 mL) thinly sliced sweet red pepper
1 small carrot, grated
1 green onion, thinly sliced
¼ cup (50 mL) chopped roasted peanuts

Combine beef, soy sauce, ginger and garlic in small microwavable casserole dish. Gradually stir in broth. Add noodles, peas and red pepper. Mix well and cover tightly with lid or plastic wrap.
Microwave at 70% power for 8 minutes. Let stand for 5 minutes; mix well. Insert stem of rapid-read thermometer into centre of mixture; thermometer should read 160°F (71°C). If not, cook another 30 to 60 seconds on High.
Stir in carrot and green onion. Top each serving with peanuts.
*Other Options: Extra Lean/Lean Ground Beef, Lean Ground Beef Sirloin, Round or Chuck

Cook’s Notes: Fresh Asian noodles are available in the produce or Asian sections of the grocery store.
Excellent source of iron (29% DV) and zinc (59% DV), 38% sodium.

Beef and Broccoli Rigatoni

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Who doesn’t need another speedy after-work dinner recipe idea? Beat the clock with this hearty beef and pasta dish that can be on the table in just about 20 minutes. If you don’t have any leftover roast beef, use cooked, drained ground beef instead.
25 Minutes

8 Servings

2 cups (500 mL) coarsely chopped broccoli florets
2 tbsp (30 mL) extra-virgin olive oil
1 onion, chopped
3 cloves garlic, minced
¼ tsp (1 mL) EACH salt and hot pepper flakes
2 tbsp (30 mL) all-purpose flour
2 cups (500 mL) tomato juice
2 cups (500 mL) slivered cooked roast beef
2 green onions, thinly sliced
1 cup (250 mL) shredded Cheddar cheese

Cook pasta in boiling salted water for 6 minutes. Add broccoli; cook until pasta and broccoli are tender, about 4 minutes. Drain.
Meanwhile, in deep skillet, heat oil over medium-high heat; add onion, garlic, salt and hot pepper flakes; cook until softened, about 3 minutes. Stir in flour, cook, stirring constantly, for 1 minute. Whisk in tomato juice; bring to boil. Reduce heat and simmer, stirring occasionally, until thickened, about 4 minutes.
Stir in beef, pasta mixture and green onions; cook to heat through, about 3 minutes. Toss with Cheese.

Good source of iron (23% DV) and excellent source of zinc (44% DV), 20% DV sodium.

Greek Beef Pot Roast and More…

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This slow-cooker beef recipe serves 4 to 6 with enough left over for delicious dinner options the next night.
480 Minutes

8 Servings

3 ½ lb (1.75 kg) boneless Beef Pot Roast (e.g. Cross Rib, Blade or Shoulder Pot Roast), trimmed
1 tbsp (15 mL) vegetable oil
1 ¾ cup (425 mL) tomato pasta sauce
½ cup (125 mL) sliced pitted Greek kalamata olives
1 tbsp (15 mL) dried oregano leaves
Crumbled feta cheese and chopped fresh parsley (optional)

Brown roast on all sides in hot oil in large frypan. Place roast in 4 or 5-quart (4 or 5 L) slow cooker.
Combine pasta sauce, olives and oregano; spoon over roast in slow cooker to coat the meat well. Cover and cook on LOW for 8 to 10 hours.
Carve roast into thin slices across the grain. Serve with mashed potatoes, rice or pasta, spooning juices from slow cooker over each serving. Sprinkle with feta and parsley if desired.
Dinner Part Two…And Three: Just make one of the two bright idea recipes below for a leftover dinner option that’s far from boring.
The Greek Salad Sandwich: Toss thin slices of cooked Greek Pot Roast with bottled Greek vinaigrette to moisten. Spread split focaccia bread with purchased tzatziki sauce and layer slices of beef with sliced tomatoes, shredded lettuce, crumbled feta, pitted Kalamata olives and shaved red onion.
Beefy Pasta Toss: Mix equal amounts of cooking sauce from the Greek Pot Roast with tomato pasta sauce. Add shreds of cooked Greek Pot Roast and heat through. Toss sauce with cooked pasta and sprinkle each serving with freshly grated Parmesan cheese. Serve with green salad.

An excellent source of Iron (31% RDI) and Zinc (130% RDI).

Two Tomato Beef with Pasta

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Buy ready-cut Stir-fry Strips at the meat counter to get this Mediterranean flavoured stir-fry recipe on the table faster than ever. If you can’t find strips ready-cut, just ask the meat counter staff to cut them for you from any Beef Grilling Steak. Serve with some warm garlic bread.
10 Minutes

4 Servings

6 dry-packed sun-dried tomatoes
1 lb (500 g) Beef Stir-fry Strips or Beef Grilling Steak, cut into 2-inch (5 cm) long strips, ⅛-inch (3 mm) thick
3 cloves garlic, minced
½ small red onion, sliced
1 medium zucchini, sliced
4 fresh plum tomatoes, chopped
½ cup (125 mL) chopped fresh basil (or 1-½ tsp/7 mL dried basil)
¼ tsp (1 mL) Salt and pepper
12 oz (375 g) dry penne pasta, cooked (about 4 cups/1 L)
Freshly grated Parmesan cheese (optional)

Cover dried tomatoes with boiling water in bowl; let stand for 5 minutes. Drain and cut into strips.
Stir-fry beef strips and garlic in 2 batches, 1 minute per side, in large deep lightly oiled non-stick skillet over high heat until beef is browned but still pink inside. Remove from pan. In same skillet, cook sun-dried tomatoes, onion and zucchini over medium-high heat until softened, about 2 minutes.
Add chopped tomatoes; stir-fry for 2 minutes. Return beef with juices to skillet along with basil and salt and pepper to taste; mix well and heat through briefly. Toss with hot cooked pasta. Serve immediately with Parmesan cheese, if desired.

Cook’s Notes: For a cooking short-cut, use leftover cooked pasta (any shape).