So Simple Meaty Minestrone

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This soup is ready in a snap with Big Batch Beef in the freezer. You can substitute 1/2 lb (250 g) lean ground beef if you like, browning in a pan with 1/2 onion (diced) and adding to soup.
15 Minutes

6 Servings

1 cup (250 mL) Big Batch Beef
2 cans (540 mL EACH) diced Italian-style stewed tomatoes
2 cups (500 mL) frozen mixed vegetables
2 cups (500 mL) water or chicken stock/broth
1 can (540 mL) kidney beans, drained and rinsed
¾ cup (175 mL) alphabet pasta or broken spaghetti pasta

Combine beef, tomatoes, vegetables, water or stock and kidney beans in saucepan; heat to simmer.
Stir in pasta; simmer, stirring occasionally, until pasta is al dente, about 10 to 15 minutes.
Big Batch Beef: In large deep skillet, cook 4 lb (2 kg) Ground Beef 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 skillet and add 4 EACH onions and cloves garlic, minced; simmer for 12 to 15 minutes or until vegetables are softened. Spread mixture in single layer on several foil-lined baking trays; cover loosely with plastic wrap and freeze just until meat is firm (about 1 hour). Loosen frozen beef into small chunks; scoop meal-sized portions into freezer bags or sealable containers. Freeze for up to 3 months. Makes 10 cups (2.5 L).

Beef and Barley Soup

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You can use Beef Simmering Steak instead of Stewing Cubes in this recipe, if you like. Trim the steak and cut into 1-inch (2.5 cm) cubes.
120 Minutes

8 Servings

1 tbsp (15 mL) vegetable oil
1 lb (500 g) Beef Stewing Cubes, trimmed
6 cup (1.5 L) vegetables, cut in small pieces (i.e. onions, carrots, celery, rutabaga and/or potatoes)
¼ cup (50 mL) pot or pearl barley
1 can (10 oz/284 mL) beef broth
¼ tsp (1 mL) dried thyme
¼ tsp (1 mL) dillweed
¼ tsp (1 mL) pepper
1 bay leaf

Heat oil in Dutch oven over medium-high heat; brown beef cubes. Stir in vegetables, barley, broth, thyme, dillweed, pepper and bay leaf.
Add 4 cups (1 L) water; bring to boil. Reduce heat to simmer; cover and cook for about 2 hours or until beef and barley are tender.
Discard bay leaf before serving.

Source of iron (13% DV) and excellent source of zinc (39% DV).

Rustic Italian Beef and Tomato Soup

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This simple beef based meal-soup recipe has two unlikely ingredients: tomato juice and day-old bread. The bread is an old-fashioned no-fat trick for thickening. A half cup (125 mL) of tomato juice represents one Food Guide Serving of vegetables.
30 Minutes

8 Servings

2 tbsp (30 mL) olive oil
1 onion, chopped
2 carrots, sliced into half rounds
4 cloves garlic, minced
½ tsp (2 mL) dried rosemary, crumbled
¼ tsp (1 mL) EACH salt and pepper
3 cups (750 mL) tomato juice
1 cup (250 mL) sodium-reduced beef broth
2 cups (500 mL) slivers of thinly sliced cooked roast beef OR cooked Extra Lean Ground Beef (see Cook’s Notes below)
3 cups (750 mL) large cubes day-old baguette, French stick or ciabatta bread
¼ cup (50 mL) Parmigiano-Reggiano or Romano cheese, grated
¼ cup (50 mL) fresh basil or parsley, minced

Heat oil over medium-high heat in large saucepan; cook onion, carrots, garlic, rosemary, salt and pepper, stirring occasionally, until softened, about 8 minutes.
Add tomato juice, beef broth and 1 cup (250 mL) water; bring to boil. Reduce heat and simmer for 10 minutes.
Add beef and bread; stir until bread has ‘melted’ into soup and soup thickens, about 8 minutes. Stir in cheese and basil.
Cook’s Notes: To get 2 cups (500 mL) cooked ground beef, cook 1 lb (500 g) Extra Lean or Lean Ground Beef Sirloin or Ground Beef in non-stick 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.

Good source of iron (17% DV) and excellent source of zinc (33% DV), 28% DV sodium.

Brewed Beef with Roasted Root Vegetables

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The aroma of this hearty, beer-simmered beef steak recipe is a warm welcome on a cool evening.
75 Minutes

4 Servings

2 slices bacon, finely diced
1 lb (500 g) Beef Blade or Cross Rib Simmering Steak, cut into 4 equal pieces
Salt and pepper
2 garlic cloves, minced
4 medium onions, thinly sliced
2 tbsp (30 mL) all-purpose flour
2 tsp (10 mL) white wine vinegar
½ tsp (2 mL) granulated sugar
1 tsp (5 mL) thyme
1 can (284 mL) undiluted beef broth
1 bottle (341 mL) beer
2 bay leaves
Roasted Root Vegetables (recipe below)

Cook bacon in a Dutch oven or stockpot over medium-high heat until crisp; remove bacon and set aside.
Season steak with salt and pepper and brown on both sides in bacon drippings. Remove from pan. Add garlic and onions to pan; cover and cook over medium heat for 10 minutes, stirring occasionally. Stir in flour and cook for 1 minute.
Add vinegar, sugar, thyme, beef broth, bear and bay leaves; bring to a simmer. Return bacon and steak to pan; cover and cook in 325°F (160°C) oven for 1-1/4 hours or until fork tender. Serve with Roasted Root Vegetables (see recipe below).
Roasted Root Vegetables: Cut 2 EACH carrots and parsnips and half each red and green pepper into 1 inch (2.5 cm) pieces. Combine with 1 cup (250 mL) each cubed butternut squash and sweet potato(1 inch/2.5 cm cubes). Toss vegetables with 1 tbsp (15 mL) EACH balsamic vinegar, olive oil, chopped fresh rosemary leaves and 1 tsp (5 mL) granulated sugar. Oven roast in a single layer on baking sheet at 325°F (160°C) while meat cooks.
Slow Cooker Tip: This beef dish can be prepared in a slow cooker by precooking the bacon, adding remaining ingredients and cooking for 8 hours on low.

Make Ahead Tip: Brewed Beef can be made a day in advance and refrigerated. To serve, gently simmer on stovetop until heated through.
A good source of Iron (24 % RDI) and an excellent source of Zinc (87 % RDI).

Goulash-Style Beef Hamburger Soup

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Hungarian flavours, lots of vegetables and seasonings make this main-course beef hamburger soup an interesting departure from traditional Hamburger Soup recipes. You can use almost any mix of vegetables you want, even frozen if you like.
35 Minutes

6 Servings

1 lb (500 g) Extra Lean Ground Beef Sirloin, Round or Extra Lean/Lean Ground Beef
1 large onion, chopped
4 cloves garlic, minced
1 EACH carrot and celery stalk, thinly sliced
8 oz (250 g) sliced mushrooms
2 tbsp (30 mL) paprika
½ tsp (2 mL) caraway seed
¼ tsp (1 mL) chili pepper flakes (optional)
1 potato, scrubbed and cut into chunks
1 pkg (900 mL) sodium-reduced chicken or beef broth
¼ cup (50 mL) chopped fresh parsley
2 tbsp (30 mL) tomato paste
2 tbsp (30 mL) sodium-reduced soy sauce
½ cup (125 mL) frozen peas

Cook beef, onion, garlic, carrot, celery, mushrooms, paprika, caraway seed and chili pepper flakes in Dutch oven over medium heat for 10 to 15 minutes or until meat is thoroughly cooked and any liquid has evaporated. Drain if desired.
Add potato, broth, parsley, tomato paste and soy sauce; bring to boil. Reduce heat and simmer for 15 minutes.
Add peas; simmer for 5 minutes.

Heart-Healthy Makeover: We used an abundance of veggies, lean beef plus sodium-reduced broth for a heart-healthy approach. Hungarian spices, soy sauce and fresh parsley pump up the flavour.
Good source of iron (21% DV) and excellent source of zinc (44% DV), 28% DV sodium.

Orient Express

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Make this speedy soup for a so simple after work dinner.
20 Minutes

8 Servings

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
2 packages (900 mL EACH) chicken broth
⅓ tsp (2 mL) dried chili flakes,optional
1 package (153 g) KNORR® Sides Plus™ Teriyaki Noodles with Asian Style Vegetables, uncooked
Limes and soy sauce

Pan-fry ground sirloin, coriander, ginger, onion and garlic in large saucepan until beef is cooked, about 8 minutes; drain.
Stir in broth and chili flakes. Bring to boil. Stir in package of Knorr Sides Plus.
Reduce heat; simmer for 10 minutes. Season to taste with fresh lime juice and soy sauce. Garnish with additional sliced green onion or chopped fresh coriander if desired.
*Other options: Lean Ground Round, Chuck or Lean Ground Beef

Source of iron (13% DV), excellent source of zinc (29% DV), 37% DV sodium.

Mexican Barbecoa Beef Bites

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This slow simmer dinner is perfect for a small family on a cold winter’s day. Since it is made with Simmering Steak, you get a meal that is much like a stew or pot roast. It’s perfect to prepare in the slow cooker.

2 – 4 Servings

2 lb (0.91 kg) Blade or Cross Rib Simmering Steak
½ tsp (2 mL) EACH salt, pepper and chili powder
1 can (540 mL) chopped stewed tomatoes
½ (38.5 g envelope) onion soup mix
1 large onion, sliced lengthwise
½ cup (125 mL) barbecue sauce
½ (341 bottle) beer

Season steak all over with salt, pepper and chili powder. Brown in lightly oiled Dutch oven over medium-high heat. Meanwhile, combine tomatoes, onion soup mix, barbecue sauce and beer (or 1/2 cup water). Pour over steak.
Cover and simmer on stove top or in 325°F (160°C) oven until fork-tender, about 1-1/4 to 2 hours (OR cook in slow cooker on LOW setting for 6 to 8 hours).
Remove steak from pot and keep warm. Skim fat from sauce and season to taste. Serve as ‘pulled beef’ by shredding with 2 forks. Serve with sauce, tucked into tacos or flour tortillas if desired.

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.

Ginger-Braised Beef

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Beef Simmering Steak becomes meltingly tender when simmered in this ginger stir-fry type of sauce in this slow cooker recipe. You can substitute chopped spinach for the bok choy, simmering for just three minutes or until the spinach is just wilted. Serve with Chinese noodles or steamed rice.
360 Minutes

6 Servings

1 tsp (5 mL) EACH vegetable oil and sesame oil
1 lb (500 g) Beef Blade or Cross Rib Simmering Steak, cut into quarters
1 cup (250 mL) sodium reduced beef stock or broth
¼ cup (50 mL) sodium reduced soy sauce
1 tbsp (15 mL) dry sherry
½ tsp (2 mL) Asian chili paste or red pepper flakes
4 green onions, cut into 1-inch (2.5 cm) pieces
4 cloves garlic, minced
2 tbsp (30 mL) grated ginger root
1 tbsp (15 mL) cornstarch
2 tbsp (500 mL) chopped bok choy or spinach

Heat vegetable and sesame oil over medium-high heat in large non-stick skillet. Add steak and brown, about 2 minutes per side. Set aside. Combine sodium reduced stock and soy sauce, sherry, chili paste, onions, garlic and ginger root in 3½ to 6-quart (3.5 to 6 L) slow cooker. Add beef, turning pieces to coat in sauce.
Cook, covered, on Low for 8 to 10 hours or on High for 4 to 6 hours or until beef is tender.
Mix cornstarch with 2 tbsp (30 mL) water in small bowl. Add to slow cooker; cook, covered, on High for 10 minutes. Add bok choy; cook, covered, on High for 5 to 10 minutes or until tender-crisp and sauce is thickened.
Stove-Top Option: Brown meat in large oven-proof skillet or Dutch oven as in Step 1. Meanwhile, in bowl, combine 2½ cups (625 mL) beef stock, soy sauce, sherry, chili paste, onions, garlic and ginger root; pour over meat. Cook, covered in a 325°F (160°C) oven for 1¼ hours or until fork-tender. Add bok choy and cook 3 to 4 minutes. Remove from oven. Using slotted spoon, remove steak and bok choy to platter and keep warm. Over medium-high heat, whisk cornstarch mixture into pan. Cook, stirring constantly, for 2 minutes or until sauce is thickened.

Cook’s Notes: You can make a vegetable stir-fry to accompany the Ginger-Braised Beef. Omit Step 3. Once meat is cooked, stir-fry 4 cups (1 L) stir-fry cut vegetables (including the bok choy) in skillet. Add sauce from slow cooker and stir in water and cornstarch mixture; cook, stirring, for 3 to 4 minutes or until thickened. Add beef, turning to coat.
Adapted from: The Best Family Slow Cooker Recipes by Donna-Marie Pye (2003)
Good source of iron (16% DV) and an excellent source of zinc (56% DV), 22% DV sodium.

Italian-Style Beef Hamburger Soup

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This simple version of minestrone can be made with just about whatever vegetables you have in the fridge or freezer and Lean Ground Beef Sirloin.
40 Minutes

8 Servings

1 lb (500 g) Extra lean or Lean Ground Beef Sirloin or Round*
1 large onion, chopped
4 garlic cloves, minced
1 cup (250 mL) EACH thinly sliced carrot, celery and zucchini
1 ½ tsp (7 mL) dried Italian herb seasoning
¼ tsp (1 mL) chili pepper flakes (optional)
1 can (28 oz/796 mL) diced tomatoes
1 pkg (900 mL) sodium-reduced chicken broth
1 can (213 mL) tomato sauce
1 cup (250 mL) shredded fresh spinach (optional)
¼ cup (50 mL) chopped fresh parsley (optional)
½ cup (125 mL) broken whole wheat spaghetti

Cook beef, onion, garlic, carrot, celery, zucchini, Italian seasoning and chili pepper flakes in a Dutch oven over medium-high heat for 10 to 15 minutes until meat is thoroughly cooked and any liquid has evaporated.
Add tomatoes, broth and tomato sauce; bring to a boil. Reduce heat and simmer for 15 minutes.
Add spinach and parsley; stir in pasta; simmer 10 minutes longer or until pasta is tender.
*Other Options: Lean Ground Chuck, Lean/Extra Lean Ground Beef

Bright Idea: Many hamburger soups start with a base of high-sodium packaged soup mixes, but this simple scratch version uses seasonings, low-sodium broth and canned tomatoes instead. Whole wheat pasta, an abundance of veggies, plus lean beef round out this heart-healthy approach.
Good source of iron (21% DV) and excellent source of zinc (33% D).

Slow-Cooker Beef Goulash

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Serve this hearty dish with a dollop of sour cream if you like and steaming hot egg noodles or mashed potatoes. This recipe makes enough for casual entertaining or make the Small Batch Version (below) to serve a small family (serves 2 with leftovers).

10 Servings

2 tbsp (30 mL) all-purpose flour
½ tsp (2 mL) EACH salt and pepper
2 lb (1 kg) 1-inch (2.5 cm) Beef Stewing Cubes
2 tbsp (30 mL) vegetable oil
2 onions, sliced lengthwise into eighths
2 cloves garlic, minced
¾ cup (175 mL) red wine
1 cup (250 mL) bottled chili sauce
1 can (28 oz /796 mL) diced tomatoes
¼ cup (50 mL) paprika

Combine flour, salt and pepper in slow-cooker. Add beef and toss to coat. In large skillet, heat 1 tbsp (15 mL) oil over medium-high heat; brown seasoned meat, in 4 batches and adding oil as necessary. Return meat to slow-cooker.
Add remaining oil to skillet; cook onions and garlic for 1 minute. Add wine and bring to boil, scraping up brown bits from bottom of pan. Pour over beef; stir in chili sauce, tomatoes and paprika.
Cover and cook on Low for 8 to 10 hours or on High for 4 to 6 hours, until meat is tender.
Small Batch Version: Prepare recipe as above, substituting 1 can (19 oz/540 mL) seasoned tomatoes for the plain tomatoes and reducing all ingredients by half. Cook on Low for 5 to 6 hours or High for 2 to 3 hours. Makes 4 servings.

Bright Idea: No slow-cooker? Use a Dutch oven pot to brown meat and then simmer, covered, in 325°F (160°C) oven for about 2 hours.
Excellent source of iron (31% DV) and zinc (84% DV), 33% DV sodium.

Beef Chili Nachos

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This simple chili is made easy with just what you have on hand. Make ahead for best flavour and serve straight from the pot or keep warm in a slow cooker as part of a buffet spread.
45 Minutes

1 lb (0.45 kg) Lean Ground Beef
1 large onion, diced
1 large sweet pepper, diced
2 tbsp (30 mL) chili powder
1 tsp (5 mL) ground cumin
1 can (28 oz/796 mL) diced tomatoes
1 can (14 oz/398 mL)tomato sauce
1 can (19 oz/540 mL) kidney beans, drained and rinsed
1 cup (250 mL) frozen corn
Nacho chips
Shredded Cheddar cheese
Sliced green onion
Sour cream (optional)

Cook beef, onion, sweet pepper, chili powder and cumin in large saucepan or Dutch oven over medium heat until meat is thoroughly cooked and any liquid has evaporated.
Stir in tomatoes, tomato sauce, beans and corn.
Cook over medium-high heat until boiling. Reduce heat to medium, simmer, covered, for 30 minutes or more, stirring occasionally.
Spoon some of the chili over some nachos arranged on a platter. Top with shredded Cheddar, sliced green onion and a dollop of sour cream ( if desired).

Tip: Chili can also be served over baked potatoes or split soft buns or used to make quesadillas.

Chunky Beef Chili

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Cook large batches of this chili recipe and freeze in family-sized portions for use within 2 or 3 months. For a quick meal, defrost and reheat on the stove or in the microwave for a hearty beef chili in minutes.
30 Minutes

8 – 10 Servings

2 lb (1 kg) Beef Cross Rib or Blade Simmering Steak, Stewing Cubes OR Sirloin Tip or Round Marinating Steak, cut into 3/4 inch (2 cm) cubes
2 onions, chopped
2 sweet green peppers, chopped
4 14 oz (398 mL) cans chili-style stewed tomatoes
2 14 oz (398 mL) cans kidney beans, drained and rinsed
1 ½ cup (375 mL) rice
2 tbsp (30 mL) cocoa powder

Brown beef in batches in lightly oiled Dutch oven or large heavy pot. Add onions and peppers to pot and cook for 5 minutes or until softened, adding more oil if necessary.
Add 3 cups (750 mL) water, tomatoes, beans, rice and cocoa powder to the pot; return meat to the pot. Bring to a simmer.
Cover and simmer over low heat for 1-1/2 hours or until meat is tender.

Time Saver: You can make this chili in 20 to 30 minutes by substituting Lean or Extra Lean Ground Beef Sirloin or Chuck (or Lean/Extra Lean Ground Beef)for the beef cuts.

Hearty Beef Minestrone Soup

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This stew-like minestrone is hearty enough to be a main course. It’s a beefy soup that both kids and parents will love.
40 Minutes

8 Servings

1 lb (500 g) Extra Lean Ground Beef Round or Sirloin or Extra Lean Ground Beef
1 large onion, chopped
4 cloves garlic, minced
3 cup (750 mL) frozen mixed vegetables
1 ½ tsp (7 mL) dried Italian herb seasoning
¼ tsp (1 mL) chili pepper flakes (optional)
1 can (28 oz/796 mL) diced tomatoes
1 pkg (900 mL) sodium-reduced chicken broth
1 can (213 mL) tomato sauce
1 cup (250 mL) shredded fresh spinach (optional)
¼ cup (50 mL) chopped fresh parsley (optional)
½ cup (125 mL) broken whole wheat spaghetti or alphabet pasta
½ cup (125 mL) kidney beans, drained and rinsed (optional)

Cook beef, onion, garlic, frozen mixed vegetables, Italian seasoning and chili pepper flakes (if using) in Dutch oven over medium-high heat for 10 to 15 minutes or until meat is thoroughly cooked and any liquid has evaporated.
Add tomatoes, broth and tomato sauce; bring to boil. Reduce heat and simmer for 15 minutes.
Add spinach and parsley (if using). Stir in pasta and beans (if using); simmer for 10 minutes or until pasta is tender.

Good source of iron (21% DV) and excellent source of zinc (37% DV), 26% DV sodium.

Bistro Beef and Beer Stew

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This is a hearty recipe full of vegetable chunks and tender beef cubes.
360 Minutes

6 Servings

¼ cup (50 mL) all-purpose flour
1 tsp (5 mL) salt
½ tsp (2 mL) dried thyme
½ tsp (2 mL) marjoram leaves
½ tsp (2 mL) black pepper
2 lb (1 kg) Beef Stewing Cubes
2 tbsp (30 mL) vegetable oil
1 cup (250 mL) dark beer, flat
1 cup (250 mL) beef stock
2 tbsp (30 mL) tomato paste
1 tbsp (15 mL) Dijon mustard
1 tbsp (15 mL) red wine vinegar
2 tsp (10 mL) Worcestershire sauce
1 large onion, chopped
4 cloves garlic, minced
2 cup (500 mL) baby carrots
8 oz (250 g) button mushrooms
¼ cup (125 mL) sour cream

Combine flour, salt, thyme, marjoram and pepper in a large heavy-duty plastic bag. In batches, add beef cubes to flour mixture and toss to coat. Transfer to plate. In large nonstick skillet, heat half the oil over medium-high heat. Cook beef, in batches and adding more oil as needed, for 8 to 10 minutes or until browned on all sides. With slotted spoon, transfer to 3-1/2 to 6-quart (3.5 to 6 L) slow cooker.
Add beer and stock to skillet and bring to boil, stirring to scrape up any brown bits. Transfer to slow cooker. Add tomato paste, mustard, vinegar, Worcestershire sauce, onion, garlic, carrots and mushrooms to slow cooker, mix well.
Cook, covered, on LOW for 8 to 10 hours or HIGH for 4 to 6 hours or until vegetables are tender and stew is bubbling. Stir in sour cream just before serving. Serve with red wine and a French baguette.

Adapted from: The Best Family Slow Cooker Recipes by Donna-Marie Pye (2003).
An excellent source of Iron (34% RDI) and Zinc (100% RDI).

Curried Beef Stew

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Warm up your taste buds with the exotic taste of this simple beef stew recipe.
120 Minutes

4 Servings

⅓ cup (75 mL) chopped onion
2 tbsp (30 mL) curry powder
1 bay leaf
1 lb (500 g) Stewing Cubes
½ cup (125 mL) EACH: shredded cabbage and carrots (or 1 cup/250 mL bagged coleslaw mix)
½ cup (125 mL) chopped green onion

Cook onion and curry powder in lightly oiled Dutch oven over medium heat, for 2 minutes or until fragrant.
Add 1 cup (250 mL) water, bay leaf and beef; simmer, covered, on stove-top or in 325°F (160°C) oven for 1 3/4 hours.
Add cabbage, carrots and onion; cook covered for 15 minutes. Season with salt and pepper to taste. Discard bay leaf.

Corn and Black Bean Beef Chili

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This recipe for Corn and Black Bean Beef Chili is a snap to pull together with simple pantry ingredients. Use it to fill tortillas and bake as a casserole (see Chili Enchiladas recipe below) or just serve from the pot with wedges of baked tortilla. If you prefer a fiery version, add a teaspoon or so chopped canned chipotle peppers.
40 Minutes

9 Servings

1 lb (500 g) Extra Lean/Lean Ground Beef Sirloin or Extra Lean/Lean Ground Beef
1 large onion, diced
1 large sweet pepper, diced
2 tbsp (30 mL) chili powder
1 tsp (5 mL) ground cumin
1 can (28 oz/796 mL) diced tomatoes
1 can (14 oz/398 mL) tomato sauce
1 can (19 oz/540 mL) black beans, drained and rinsed
1 ½ cup (375 mL) frozen corn kernels

Cook beef, onion, sweet pepper, chili powder and cumin in large saucepan or Dutch oven over medium heat until meat is thoroughly cooked and any liquid has evaporated.
Stir in tomatoes, tomato sauce, beans and corn.
Cook over medium-high heat until boiling. Reduce heat to medium; simmer, covered, for 30 minutes, stirring occasionally.
Chili Enchiladas: Spread 2 cups (500 mL) chili in13 x 9 inch (3 L) baking dish; set aside. Spoon 1/2 cup (125 mL) chili onto centre of each of 8 small flour tortillas. Roll up; place seam side down in baking dish. Spoon remaining chili over enchiladas. Sprinkle with 1 cup (250 mL) shredded Cheddar cheese. Bake in 350°F (180°C) oven for 30 minutes. Makes 8 enchiladas.

Nutrition Matters: Chili recipes are basically lean if they start with lean ground beef. For heart-healthy improvements, we used lean beef, no-oil frying when cooking the meat and vegetables and increased the veggie content.
Bright Idea: If you add some chopped fresh dill near the end of cooking, it plays up the fresh vegetable flavours.
Excellent source of iron (26% DV) and zinc (33% DV).

Beefy Italian Tortellini Soup

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

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

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

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

Thai Beef Soup

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

8 Servings

Meatballs:
1 slice white bread, crust removed
2 packages (900 mL EACH) chicken broth
1 lb (500 g) Lean Ground Beef Sirloin*
¼ cup (50 mL) fresh coriander leaves, minced
1 tbsp (15 mL) minced ginger root
1 tbsp (15 mL) minced green onion
1 tbsp (15 mL) minced garlic
½ tsp (2 mL) salt
½ tsp (2 mL) granulated sugar
SOUP:
½ tsp (2 mL) dried chili flakes (optional)
1 ½ cup (375 mL) dried rice vermicelli, broken into small lengths (approx 3-1/2 oz/100 g)
4 cup (1 L) thinly sliced Chinese lettuce or cabbage
1 sweet red pepper, seeded and thinly sliced
¼ cup (50 mL) coarsely chopped fresh coriander
3 green onions, thinly sliced
Limes and soy sauce

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

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

Minestrone with Mucho Meatballs

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

8 Servings

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

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

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