Argentinean Beef Meatball Soup

/0 Comentarios/en , , , /por

Who says low-fat cooking has to be bland – this delicious meal-soup recipe is packed-full of lively flavours and the goodness of beef.
25 Minutes

6 Servings

1 tsp (5 mL) olive oil
1 cup (250 mL) chopped onion
2 cloves garlic, minced
½ tsp (2 mL) chili powder
1 container (900 mL)sodium-reduced chicken broth
1 cup (250 mL) rinsed and drained canned black beans
1 cup (250 mL) frozen corn
1 cup (250 mL) sliced grape tomatoes
Chopped fresh cilantro and lime wedges
MEATBALLS:
12 oz (375 mL) Extra Lean or Lean Ground Beef Sirloin or Extra Lean/Lean Ground Beef
½ cup (125 mL) dried whole wheat bread crumbs
¼ cup (50 mL) bottled salsa
¼ cup (50 mL) chopped fresh cilantro
¼ cup (50 mL) grated carrot
¼ cup (50 mL) finely chopped green onions
½ tsp (2 mL) chili powder
½ tsp (2 mL) ground cumin

Meatballs: Combine beef, bread crumbs, salsa, cilantro, carrot, green onions, chili powder and cumin in medium bowl. Shape by level tablespoonfuls (15 mL) into meatballs. Set aside.
Heat oil large saucepan over medium heat. Add chopped onion, garlic and chili powder; cook for 5 minutes, stirring occasionally. Add broth and bring to boil. Add meatballs and return to simmer; cover and simmer over low heat for 15 to 20 minutes, until digital rapid-read thermometer inserted into several meatballs reads 160°F (71°C). Add black beans, corn and tomatoes; heat through. Serve garnished with Cilantro and lime wedges to squeeze over top.

Tip: For simplicity, the meatballs are poached right in the soup rather than browning them first. This method ensures the meatballs are meltingly tender. *Try the Italian variation for a more child friendly version – you can even use alphabet-shaped pasta instead of the orzo for fun if you like. *Use a sodium-reduced chicken broth for salt conscious cooking.
A good source of Iron (19% RDI) and an excellent source of Zinc (34% RDI).

Italian Beef Meatball Soup

/0 Comentarios/en , , , /por

If using plain tomato paste, increase Italian seasoning to 1 tsp (5 mL) in the beef meatballs. The meatballs in this recipe may look slightly pink inside even when thoroughly cooked because of the tomato paste.
25 Minutes

4 – 6 Servings

¾ lb (375 g) Extra Lean/Lean Ground Beef Sirloin or Lean/Extra Lean Ground Beef
½ cup (125 mL) fresh whole wheat bread crumbs
3 tbsp (45 mL) Italian flavoured tomato paste
¼ cup (50 mL) chopped fresh parsley
¼ cup (50 mL) finely grated carrot
¼ cup (50 mL) finely chopped green onions
½ tsp (2 mL) crushed, dried Italian seasoning
1 tsp (5 mL) olive oil
1 cup (250 mL) chopped onion
2 cloves garlic, minced
½ tsp (2 mL) crushed, dried Italian seasoning
1 container (900 mL) sodium-reduced chicken broth
⅓ cup (75 mL) dried orzo or alphabet pasta
1 cup (250 mL) frozen peas
1 cup (250 mL) sliced grape tomatoes

Combine beef, bread crumbs, tomato paste, 1 tbsp (15 mL) water, parsley, carrot, onions and Italian seasoning in medium bowl. Shape level tablespoonfuls (15 mL) of the mixture into meatballs (about 32). Set aside.
Heat oil in a large saucepan over medium heat. Add onion, garlic and Italian seasoning. Cook 5 minutes, stirring occasionally. Add broth to pan; bring to a boil. Add pasta and meatballs and return to a simmer. Simmer, covered, over low heat 15 to 20 minutes, until digital instant read thermometer inserted into several meatballs reads 160°F (71°C). Add peas and tomatoes to soup. Reheat to serving temperature.
Ladle into shallow soup bowls; sprinkle with parsley, Parmesan and pepper.

Good source of iron (16% DV) and excellent source of zinc (33% DV), 27% sodium.

Tagine-Style Beef and Rice

/0 Comentarios/en , /por

Transport yourself to sunny Morocco tonight with the bright flavours and exotic scents of this dish. For a simple next-day salad, just add a splash of berry or balsamic vinaigrette salad dressing and a handful of diced fresh veggies to any leftovers. If you use long grain rice, cooking time can be reduced to 20 minutes. Each serving is an excellent source of iron and vitamin C.
40 Minutes

6 Servings

2 tsp (10 mL) vegetable oil
1 onion, chopped
3 cloves garlic, minced
1 lb (500 g) Extra Lean or Lean Ground Beef Sirloin*
¾ tsp (4 mL) ground allspice
¾ tsp (4 mL) cinnamon
1 cup (250 mL) brown rice
2 cups (500 mL) sodium-reduced chicken broth
1 EACH sweet red and yellow pepper, diced
1 cup (250 mL) dried fruit (e.g. diced apricots, currants, cranberries)
3 tbsp (45 mL) minced fresh mint
2 tbsp (30 mL) lemon juice
½ cup (125 mL) raw sunflower seeds

Heat oil over medium heat in large heavy saucepan or Dutch oven. Add onion and garlic; cook until aromatic, about 1 minute. Add beef; cook, breaking up with wooden spoon, until browned, about 5 minutes. Drain, if desired.
Stir in allspice, cinnamon, rice and chicken broth; bring to boil. Cover and simmer until liquid is absorbed and rice is tender, about 40 minutes.
Remove from heat. Stir in sweet pepper, dried fruit, mint and lemon juice. Top each serving with sunflower seeds.

*Other options: Lean/Extra Lean Ground Round, Lean Ground Chuck or Lean/Extra Lean Ground Beef.
Excellent source of iron (27% DV) and zinc (54% DV), 11% DV sodium, 105% DV vitamin C.

Beef Noodle Bowl

/0 Comentarios/en , , /por

Noodle bowls are a traditional comfort food in Asian cuisines. Made with a ginger-infused broth and Beef Stir-fry Strips, this delicious meal-soup recipe is low in fat and high in flavour.
10 Minutes

4 Servings

¼ cup (50 mL) sodium-reduced soy sauce
1 tbsp (15 mL) Asian chili sauce
12 oz (375 g) Beef Stir-Fry Strips or 1/2-inch (1 cm) thick Beef Grilling Steak (Top Sirloin or Strip Loin), cut into thin slices
5 cup (1.25 L) sodium-reduced chicken stock
3 slices (1/4-inch /5 mm thick) ginger root
2 cloves garlic, sliced
2 cup (500 mL) sliced bok choy or spinach leaves
Half a 350 g pkg refrigerated fresh steamed chow mein noodles
¼ cup (50 mL) EACH slivered sweet red pepper or carrot and diced green beans
Chopped green onion and fresh cilantro
Sesame oil

Combine soy sauce and chili sauce in large sealable freezer bag. Add beef strips and set aside. Combine stock, ginger root and garlic in stock pot and bring to boil over medium-high heat. Reduce heat and simmer for 5 minutes.
Stir in bok choy and noodles; return to simmer and cook for 3 minutes. Add beef and its marinade; return to simmer and cook for 3 minutes or until beef is just pink inside and noodles are tender.
Transfer about 1 cup (250 mL) noodles, meat and bok choy with tongs to each of 4 soup bowls. Top each with red pepper, green beans, onion and cilantro to taste and about 1 cup (250 mL) of the hot broth. Finish each with a few drops of sesame oil.

An excellent source of Iron (26% RDI) and Zinc (43% RDI).

Three-Tomato Beef Pot Roast

/0 Comentarios/en , /por

Consider the convenience of the slow cooking Beef Pot Roast recipe – it makes its own delicious sauce while cooking and can also be made a day ahead, re-warming nicely in its own gravy. Could there be an easier dinner for family or guests than this Three-Tomato Beef Pot Roast? “I would use this method again – loved the combo cook, simple to follow and delicious results!!” —Reader Comment
180 Minutes

4 – 6 Servings

3 lb (1.5 kg) Pot Roast
Salt and pepper, to taste
1 tsp (5 mL) dried Italian seasoning
1 tsp (5 mL) paprika
2 onions, thinly sliced
6 garlic cloves, minced
10 sun-dried tomatoes, scissor-cut into thick strips
1 can (19 oz/540 mL) stewed tomatoes
1 cup (250 mL) beef stock
½ cup (125 mL) dry red wine
½ cup (125 mL) ketchup

Season roast with salt and pepper. Combine Italian seasoning and paprika and rub over roast. Brown roast in lightly oiled Dutch oven or stockpot over medium-high heat; add remaining ingredients.
Reduce heat and simmer, covered on stove-top or in 325°F oven (160°C) until fork tender, about 3 hours. (Note: oven is best for maintaining a simmer.)
Remove roast to serving platter and crush sauce mixture with a potato masher to thicken. Season with salt and pepper to taste.

Island Inspired Beef Stew

/0 Comentarios/en , , /por

This beef stew recipe features undertones of cinnamon and ginger with a hint of heat.
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 tsp (5 mL) finely grated ginger root
1 cup (250 mL) beef broth
1 can (28 oz/796 mL) diced plum tomatoes
2 tbsp (30 mL) Worcestershire sauce
2 tbsp (30 mL) paprika
1 tsp (5 mL) dried sage, crushed
1 bay leaf
1 cinnamon stick
½ tsp (2 mL) chili pepper flakes
½ tsp (2 mL) EACH salt and pepper
½ cup (125 mL) raisins
½ cup (125 mL) green olives
1 Coarsely chopped sweet green pepper

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, onion and ginger root to pot, cooking 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, paprika, sage, bay leaf, cinnamon stick, pepper flakes, salt and pepper. Bring to a simmer.
Simmer, covered, on stove-top or in 325°F (160°C) oven for 1 hour until fork tender; remove cinnamon stick. Add raisins, olives and green pepper; cook 30 to 40 minutes longer until vegetables are tender.

An excellent source of Iron (30% RDI) and Zinc (74% RDI).

Oven-Browned Korean Beef Short Ribs

/0 Comentarios/en , /por

Serve beef with jasmine or Thai rice in this recipe – leftovers can be cut into chunks and stir-fried with vegetables and leftover sauce.
150 Minutes

4 – 6 Servings

3 lb (1.5 kg) Beef Simmering Short Ribs, cut in 2-inch (5 cm) pieces
Salt and freshly ground pepper
2 tbsp (30 mL) sesame oil
1 whole head of garlic, separated into cloves and peeled
½ cup (125 mL) Korean or Japanese soy sauce
¼ cup (50 mL) packed brown sugar
3 tbsp (45 mL) chopped ginger root
½ cup (125 mL) coarsely chopped green onions
2 tbsp (30 mL) rice vinegar or cider vinegar
2 cup (500 mL) water

Trim fat from short ribs. Season with salt and freshly ground pepper. Heat oil over medium-high heat in Dutch oven or large heavy pot; add short ribs and brown all over.
Add garlic, soy sauce, brown sugar, ginger root, onion, vinegar and water. Bring to a boil; reduce heat to simmer. Cook uncovered for 1-1/2 to 2 hours, until the short ribs are quite tender.

Hearty Beef and Maple Stew

/0 Comentarios/en , , /por

With a hint of maple this delicious heart-warming beef stew recipe is sure to become a family favourite. Served with crusty bread, it’s a complete meal in a bowl.
180 Minutes

6 Servings

¼ cup (50 mL) all-purpose flour
1 tsp (5 mL) salt
½ tsp (2 mL) ground ginger
¼ tsp (1 mL) EACH garlic powder and pepper
2 lb (1 kg) Stewing Beef Cubes
3 tbsp (45 mL) vegetable oil
1 can (19 oz/540 mL) stewed tomatoes
2 medium onions, sliced
½ cup (125 mL) dry red wine or cooking wine
¼ cup (50 mL) maple syrup
3 cup (750 mL) potato chunks
2 cup (500 mL) carrot chunks
1 cup (250 mL) celery slices

Combine flour and seasonings in plastic bag. Add beef and shake to coat.
Heat oil in Dutch oven; brown meat. Add tomatoes, onions, 1 cup (250 mL) water, wine and maple syrup. Bring mixture to a boil. Cover stew and simmer over low heat or bake in 325°F (160°C) oven for 1-1/2 to 2 hours or until meat is tender.
Add potatoes, carrots and celery; continue cooking 45 to 60 minutes until vegetables are tender. If desired, thicken stew with 2 tbsp (30 mL) flour blended into 1/4 cup (50 mL) cold water.

Slow-Cooker South-Western Pulled Beef

/0 Comentarios/en /por

Pulled Beef is the perfect food for après ski, après skate and après snow shovelling — and since it is done in the slow cooker, it is especially easy on the cook! Make a large roast so you get leftovers that can become several next-day lunch or dinner options — try the Shepherd’s Pie or Quesadillas (recipes at end of Pulled Beef recipe).
480 Minutes

13 cup Servings

2 tbsp (30 mL) vegetable oil
4 lb (2 kg) Beef Cross Rib or Boneless Blade Pot Roast
1 cup (250 mL) beef broth
28 oz (796 mL) can, crushed tomatoes
28 oz (796 mL) can, whole tomatoes
1 pouch, onion soup mix
2 tbsp (30 mL) tomato paste
2 tbsp (30 mL) chili powder
2 tbsp (30 mL) ground cumin
¼ tsp (1 mL) black
¼ tsp (1 mL) cayenne pepper
2 tbsp (30 mL) all-purpose flour

Heat oil in Dutch oven or heavy deep skillet over medium-high heat; brown beef all over, turning with tongs. Transfer to slow-cooker. Drain fat.
Reduce heat to medium. Add broth, tomatoes, onion soup mix, tomato paste, chili powder, cumin, black pepper and cayenne to Dutch oven. Bring to boil over medium-high heat, stirring up any brown bits. Pour over beef. Cover and cook on low setting for 8 to 10 hours until beef is fork-tender.
Skim fat from liquid. Leave meat in sauce, remove twine. Whisk flour into 1/4 cup (50 mL) cold water; whisk into sauce in slow-cooker. Cover and cook on high, stirring once, until thickened, about 15 minutes. Use two forks to pull the beef into shreds

Excellent source of iron (37% DV) and zinc (80% DV).

Coconut Beef Curry

/0 Comentarios/en , /por

It’s like take-out when you walk in the door — with no wait for delivery! This slow-cooker beef stew recipe is perfect for family meals yet fancy enough for entertaining.
360 Minutes

8 Servings

1 tbsp (15 mL) vegetable oil
2 lb (1 kg) Beef Simmering Steak (e.g. Cross Rib, Blade or Top Blade), cut into 1/4-inch (5 mm) strips
2 onions, sliced
2 cloves garlic, minced
2 tbsp (30 mL) paprika
1 tbsp (15 mL) ground cumin
2 tsp (10 mL) red curry paste (or 1 tbsp/15 mL curry powder)
1 tsp (5 mL) cinnamon
4 medium potatoes, peeled and chopped
1 lb (500 g) baby carrots, peeled
1 can (14 oz/398 mL) coconut milk (not sweet coconut cream)
2 tbsp (30) tomato paste
1 tsp (5 mL) salt
½ cup (125 mL) dried apricots, sliced
Toasted slivered almonds or chopped fresh cilantro (optional)

Heat oil over medium-high heat in large nonstick skillet. In batches, cook beef strips for 2 to 3 minutes or until browned. Add onions, garlic, paprika, cumin, curry paste and cinnamon; sauté for 2 minutes or until fragrant.
Transfer mixture to 14 to 24-cup quart (3.5 to 6 L) slow-cooker; stir in potatoes, carrots, coconut milk, tomato paste, salt and 1/2 cup (125 mL) water.
Cook, covered, on low for 8 to 10 hours or on high for 4 to 6 hours or until bubbling and vegetables are tender and stew is bubbling. Stir in apricots and cook 15 minutes. Serve sprinkled with almonds or cilantro if desired.
Oven Version (no slow cooker): Brown beef, onions and garlic and cook paprika, cumin, curry paste and cinnamon in Dutch oven or stock pot as above in step 1. Add potatoes, carrots, coconut milk, tomato paste, salt and water. Cook, covered in 325°F (160°C) oven for 1-1/2 hours or until tender. Stir in apricots; cook for 15 minutes. Serve sprinkled with almonds or cilantro.

Tip: Red curry paste can be found in the Oriental food section of the supermarket. It is popular in Indian and Thai dishes and adds a wonderful zing to most recipes. If you can’t find it, use curry powder instead.
Adapted from: Canada’s Best Slow Cooker Recipes by Donna-Marie Pye (Robert Rose, 2000)

Beef Steak Fajitas with Tomato Corn Relish

/0 Comentarios/en , , /por

This is a good meal for a casual kid get-together Have everything ready and let your guests assemble the fajitas themselves. Make it a Mexican party! Use at least a 4-quart (4 L) slow cooker. If you like heat, mince one jalapeño pepper and add to the relish.

6 Servings

2 lb (0.91 kg) Beef Blade Simmering Steak
2 onions, thinly sliced
2 cloves garlic, finely chopped
1 cup (250 mL) thick and chunky salsa
1 ½ tsp (7 mL) smoked paprika
½ tsp (2 mL) salt
½ tsp (2 mL) ground cumin
1 red bell pepper, cut into strips
12 10-inch (25 cm) cheese-flavored flour tortillas
½ cup (125 mL) sour cream
2 cups (500 mL) shredded Monterey Jack cheese

Place steak in slow cooker stoneware. Spread onions on top.
Combine garlic, salsa, paprika, salt and cumin in bowl. Pour over steak and onions.
Cover and cook on Low for 6 to 8 hours or on High for 3 to 4 hours, until steak is tender. Transfer steak to a cutting board or bowl and, using two forks, shred meat. Return to stoneware.
Stir in red and yellow bell peppers. Cover and cook on High for 30 to 45 minutes or until peppers are tender-crisp.
Just before serving, wrap a stack of tortillas in foil and warm in a 350°F (180°C) oven for 10 minutes.
Spoon about 1/2 cup (125 mL) of the steak mixture along the center of each tortilla. Top with some of the Tomato Corn Relish, sour cream and cheese. Fold tortilla around filling (see Cook’s Notes below).
Tomato Corn Relish: Combine 1 large tomato (diced), 1 can (14 oz/398 mL) corn kernels (drained), 3 tbsp (45 mL) chopped fresh cilantro, 1 tbsp (15 mL) fresh lime juice, 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) freshly ground pepper. Let stand at room temperature for 20 to 30 minutes before serving.

Excerpted from: Canada’s Slow Cooker Winners by Donna Marie Pye © Robert Rose Inc. www.robertrose.ca. Reprinted with permission. All rights reserved.
Excellent source of zinc (124% DV) and iron (49% DV)

Autumn Beef Steak with Mulling Spices

/0 Comentarios/en , /por

Here’s a beef recipe that embraces the flavours of the harvest and pickling season.
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
Salt and pepper
1 can (28 oz/796 mL) diced tomatoes
1 small white onion, thinly sliced into rings
1 small green pepper, cut into strips
2 stalks celery, chopped
¼ cup (50 mL) vinegar
¼ cup (50 mL) ketchup
2 tbsp (30 mL) packed brown sugar
¼ tsp (1 mL) ground cinnamon
⅛ tsp (0.5 mL) ground cloves
2 tsp (10 mL) cornstarch

Heat oil over medium-high heat in Dutch oven or stockpot. Season steaks with salt and pepper and brown on both sides.
Combine remaining ingredients, except cornstarch; pour over steak. Simmer, covered on stove top or in a 325°F (160°C ) oven for 1 ¼ hours or until fork tender. Remove steak from pan and set aside. In small cup, mix cornstarch with 1 tbsp (15 mL) cold water until smooth. Heat sauce on stovetop over medium heat. Gradually stir in cornstarch mixture; stir and boil for 1 to 2 minutes or until thickened. Season to taste. Return steak to pan. Serve with rice, couscous or mashed potatoes.
Mix cornstarch with 1 tbsp (15 mL) cold water in small cup until smooth. Heat sauce on stovetop over medium heat. Gradually stir in cornstarch mixture; stir and boil for 1 to 2 minutes or until thickened. Season to taste. Return steak to pan. Serve with rice, couscous or mashed potatoes.

Slow-Cooker Method: Combine all ingredients except cornstarch and cook covered for about 5 hours on high or 8 hours on low. Thicken sauce on stovetop as above.
Time Saver Tip: Substitute 2 cups (500 mL) prepared chili sauce combined with ½ cup (125 mL) water for tomatoes, vinegar, ketchup, sugar, cinnamon, and cloves.
An excellent source of Iron (30% RDI) and Zinc (88% RDI)

Classic Beef Swiss Steak

/0 Comentarios/en , /por

The rich beefy flavour of Blade Steak combines with zippy steak sauce to create this slow-simmer comfort food classic recipe.
60 Minutes

4 – 6 Servings

1 ½ lb (750 g) Beef Blade or Cross Rib Simmering Steak
Salt and pepper to taste
1 medium Spanish onion, sliced
1 EACH small sweet red and green pepper, cut into strips
½ cup (125 mL) red wine
½ cup (125 mL) tomato juice
1 bottle (172 mL) steak sauce
1 lb (500 g) whole baby new potatoes or regular red potatoes, cut into 2 inch (5 cm) chunks

Season steak with salt and freshly ground pepper to taste.
Heat a large lightly-oiled deep skillet over medium-high heat. Brown steak on both sides; remove from pan and set aside. Add onion and peppers; cook for 4 to 5 minutes, until softened. Stir in wine and tomato juice, scraping up browned bits from pan. Stir in steak sauce and bring to boil; add potatoes and return steak to pan.
Reduce heat; cover and simmer for 60 to 90 minutes, or until beef and potatoes are tender.

Tip: If desired, omit red wine and use extra 1/2 cup (125 mL) tomato juice instead.

Easy Asian Beef Steak

/0 Comentarios/en /por

This simple recipe allows the beef to tenderize and cook while you enjoy time with family or guests.
75 Minutes

4 Servings

1 ½ tsp (7 mL) vegetable oil
1 lb (500 g) Blade or Cross Rib Simmering Steak
¾ cup (175 mL) orange juice
3 tbsp (45 mL) soy sauce
3 tbsp (45 mL) ketchup
1 ½ tbsp (23 mL) ginger root, grated
¼ tsp (1 mL) dried chili pepper flakes
1 ½ tsp (7 mL) cornstarch

Heat oil over medium-high heat in medium ovenproof skillet; brown steak, about 2 minutes on each side. Meanwhile, mix orange juice, soy sauce, ketchup, ginger root and chili peppers; pour over steak. Cover and simmer in 325°F (160°) oven for 1-1/4 hours or until tender.
Remove steak to cutting board. Place skillet over medium heat; mix cornstarch with 1 tbsp (15 mL) water until smooth; stir into skillet and bring to boil for 1 minute.
Slice steak into strips; serve with sauce.

Tip: For a more exotic flavour, substitute fish sauce for soy; vary the chili peppers to taste.