Classic Beef Swiss Steak

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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.

Weeknight Beef Steak & Garlic Smashed Potatoes

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There is nothing quite like a simple meal of barbecued beef steak with Caesar salad and potatoes. If you are budget-minded and can plan ahead, make this recipe with Beef Marinating Steaks and marinate for 8 to 12 hours.
12 Minutes

4 – 6 Servings

¾ cup (175 mL) soy sauce
¼ cup (50 mL) packed brown sugar
1 garlic clove, minced
1 tbsp (15 mL) minced fresh ginger root
1 ½ lb (750 g) Beef Grilling Steak or Medallions (e.g. Rib Eye, Top Sirloin or Strip Loin), 1-inch (2.5 cm) thick
Garlic Smashed Potatoes (recipe follows)

Combine soy sauce, sugar, garlic and ginger root in large sealable freezer bag. Pierce steak all over with fork; add to bag and marinate for 15 minutes.
Discard marinade. Pat steak dry with paper towelling. Grill or broil using medium-high heat for 12 to 14 minutes, turning at least twice, for medium doneness 145°F(63°C).
Let stand for 5 minutes; slice thinly across the grain to serve.

For a related recipe, try Beef Medallion with Chimichurri Sauce (an alternate medallion recipe with Argentinean flavours).
Garlic Smashed Potatoes: Boil scrubbed 3-inch (7.5 cm) new potatoes until just tender. Drain and cool slightly. Flatten each potato slightly with your hand, keeping potatoes intact. Brush generously with your favourite salad dressing and season with some minced garlic, salt and pepper. Grill about 3 minutes per side, until crispy and browned.

Vietnamese Flank Beef Steak with Noodle Salad

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Barbecued Flank Steak shines in sandwiches and salads like this one! Pick up an extra steak when shopping and throw two on the grill – use one in this recipe with fresh veggies and serve the second, next night, in an open-face steak and Cheddar melt sandwich.
10 Minutes

8 Servings

2 cloves garlic, minced
1 shallot, finely chopped
5 tsp (25 mL) packed brown sugar
4 tsp (20 mL) vegetable oil
1 tbsp (15 mL) EACH fish sauce and soy sauce
¼ tsp (1 mL) pepper
1 ½ lb (0.68 kg) Beef Flank Marinating Steak
Sauce:
½ cup (125 mL) cold water
3 tbsp (45 mL) lime juice
2 tbsp (30 mL) granulated sugar
2 tbsp (30 mL) fish sauce
1 Thai chili, thinly sliced
Noodle Salad (recipe follows)

Combine garlic, shallot, brown sugar, oil, fish sauce, soy sauce and pepper in large resealable freezer bag. Pierce steak all over with fork; place in bag and refrigerate for 8 hours or up to 24 hours.
Place steak on greased grill over medium-high heat 400°F (200°C); close lid and grill for 10-12 minutes, turning at least twice, for medium-rare doneness 145°F(63°C). Remove from heat. Tent with foil; let stand 5 minutes before slicing across the grain.
Sauce: combine water, lime juice, sugar, fish sauce and chili; splash over Noodle Salad and toss to combine. Serve with steak.

Noodle Salad: Cook 8 oz (250 g) fine rice vermicelli according to package instructions. Place in shallow bowl or platter along with 3 cups shredded lettuce, 3 cups fresh bean sprouts and 12 fresh mint sprigs, half english cucumber, julienned, 1 tomato, cut into wedges (optional). Top with 1/2 cup chopped roasted peanuts.
2.8 mg iron (20% DV), 63 µg folate (28% DV). Excellent source of folate and high in iron.

Asian Grilled Beef Steak Salad

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This nutrient-rich main course salad features lean beef and a delicious NO-fat dressing. This recipe from HeartSmart™: The Best of HeartSmart™ Cooking by Bonnie Stern and the Heart and Stroke Foundation is just one of the cookbook’s lean beef features. You can substitute any thick-cut Beef Marinating or Grilling Steak or Medallions for the flank steak.
10 Minutes

6 Servings

½ bunch fresh cilantro, including roots, stems and leaves
2 cloves garlic, chopped
1 tbsp (15 mL) minced ginger root
2 tbsp (30 mL) EACH hoisin sauce, soy sauce and fresh lemon juice
1 tsp (5 mL) hot Asian chili paste
1 lb (500 g) Beef Flank Marinating Steak
Citrus Dressing (recipe follows)
10 cup (2.5 L) mixed salad greens
1 large English cucumber, thinly sliced
½ cup (125 mL) coarsely chopped fresh cilantro or parsley
¼ cup (50 mL) chopped fresh mint
¼ cup (50 mL) chives or green onions

Prepare marinade by combining the half bunch cilantro, garlic, ginger root, hoisin sauce, soy sauce, lemon juice and chili paste in food processor; blend until smooth consistency.
Pour into large sealable freezer bag along with meat; press out any excess air. Refrigerate for 1 hour or up to 12 hours.
Discard marinade. Pat steak dry with paper towel and grill over medium-high heat for 8 to 10 minutes, turning at least twice, for medium-rare doneness 145˚F (63˚C). Let stand for at least 10 minutes before carving into thin slices on diagonal.
Arrange salad greens on flat dish. Arrange cucumber on top and sprinkle with cilantro, mint and chives. Place steak slices on top and drizzle with Citrus Dressing.

Citrus Dressing: Combine 1/3 cup (75 mL) EACH granulated sugar and water in small saucepan. Cook over high heat a few minutes until sugar dissolves. Remove from heat; stir in 1/3 cup (75 mL) shredded carrot, 2 tbsp (25 mL) EACH rice or cider vinegar and orange juice, 1 tbsp (15 mL) EACH fresh lemon juice and soy sauce, 1 clove garlic (minced) and 1/2 tsp (2 mL) hot Asian chili paste. Cool.
From HeartSmart™: The Best of HeartSmart™ Cooking. Copyright © 2006 by the Heart and Stroke Foundation of Canada and Bonnie Stern Cooking School Ltd. Published by Random House Canada.
Excellent source: zinc (59% DV), vitamin A, niacin, folate and vitamin B12. Good source iron (20% DV), vitamin C, rib.

Greek-Style Grilled Beef Steak and Couscous Salad

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This unique warm main-course salad recipe is bursting with flavour and the goodness of Canadian Beef. If you’re really time-pressed, use a prepared vinaigrette-style Greek dressing for the scratch made marinade and salad dressing. You can substitute any chopped fresh green herb for the parsley – maybe some new chives from your garden?
15 Minutes

6 Servings

2 lemons
⅓ cup (75 mL) olive oil
1 tsp (5 mL) dried oregano
1 ½ lb (750 g) Beef Marinating Steak (e.g. Eye of Round, Sirloin Tip or Flank), 1 inch (2.5 cm) thick
1 cup (250 mL) couscous
1 cup (250 mL) crumbled feta cheese
1 small tomato, seeded and diced
½ cup (125 mL) diced cucumber
½ cup (125 mL) sliced pitted black olives
⅓ cup (75 mL) diced red onion
3 tbsp (45 mL) chopped fresh parsley
2 tbsp (30 mL) chopped fresh mint
Salt and pepper

Grate lemon peel finely and squeeze lemon juice. Set half the peel and 3 tbsp (45 mL) of the juice aside. In large sealable freezer bag, combine remaining lemon peel and juice, 3 tbsp (45 mL) of the olive oil and oregano. Pierce steak numerous times with fork. Add steak to bag; seal and refrigerate for 12 to 24 hours. Discard marinade.
Bring 1 cup (250 mL) water to boil in medium saucepan. Remove from heat and stir in couscous; cover and let stand for 5 minutes. Fluff with wooden spoon. Stir in remaining oil and reserved lemon peel and juice. Let cool slightly. Gently stir in feta, tomato, cucumber, olives, onion, parsley and mint; season with salt and pepper to taste.
Meanwhile, barbecue or broil steak for 10 to 12 minutes, turning at least twice for medium-rare doneness 145°F (63°C). Slice into ¼ inch (5 mm) thick slices and serve warm with couscous salad.

Cook’s Notes: You can substitute any chopped fresh green herb for the parsley.
Good source of iron (24% DV) and excellent source of zinc (52% DV).

Beef Steak Sandwich with Balsamic Mushrooms and Chèvre

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Steak and mushrooms are always in style. This bistro-style sandwich version of the classic combination goes beyond the basic “meat and potatoes” meal. You can substitute Strip Loin or any Grilling Steak for the Fast-fry Steak, but you’ll find the Fast-fry is quicker to cook and easier to eat in a sandwich recipe.
15 Minutes

4 Servings

2 tbsp (30 mL) olive or vegetable oil
4 cup (1 L) sliced assorted mushrooms (i.e. button, shiitake, portobello, cremini), about 4 oz (125 g)
2 cloves garlic, minced
1 cup (250 mL) sliced onion
¼ cup (250 mL) balsamic vinegar
1 lb (500 g) Beef Fast-fry or Strip Loin Grilling Steak
Salt and pepper
Grainy Dijon mustard
2 large crusty rolls, split open
½ cup (125 mL) crumbled chèvre cheese
Arugula or watercress leaves

Heat oil in heavy skillet over medium heat; cook mushrooms, garlic and onion, stirring occasionally, until onion softens and water from mushrooms cooks off. Stir in balsamic vinegar; cook, stirring for 3 to 5 minutes or until vinegar is absorbed. Season with salt and pepper to taste; set aside.
Rub steak with salt and pepper to your liking. Grill or pan-fry over medium-high heat on lightly oiled grill or pan for 6 to 8 minutes, turning at least twice for medium-rare doneness 145°F (63°C). Tuck inside rolls that have been brushed inside with mustard.
Toss mushroom mixture with chèvre cheese and top sandwiches. Garnish with arugula. Cut to make 4 sandwiches.

For more recipes featuring the great taste of Canadian mushrooms, visit: mushrooms.ca
Cook’s Notes: If using a Grilling steak, cook a 1-inch (2.5 cm) steak for 10 to 12 minutes, turning at least twice for medium-rare doneness 145°F (63°C).
Excellent source of iron (30% DV) and zinc (64% DV), 12% DV sodium.

Mexican Beef Steak Quesadillas

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Made with beef fast-fry steaks, these quesadillas are super fast and easy. You can’t go wrong with this quesadilla recipe — kids of all ages love them. In summer, you can prepare the quesadilla on the grill (see Grill Option).
15 Minutes

4 Servings

4 Beef Fast-fry Steaks, about 12 oz (375 g)
½ tsp (2 mL) EACH salt and pepper
2 tbsp (30 mL) fresh lime juice (about 2 limes)
1 ½ cup (375 mL) shredded Monterey jack cheese
1 cup (250 mL) frozen corn, thawed
¼ cup (50 mL) salsa
1 jalapeño pepper, seeded and minced
½ tsp (2 mL) hot sauce
4 large flour tortillas

Rub steaks all over with salt and pepper. Pan-fry over medium-high heat for 2 to 3 minutes per side or until cooked through. Drizzle with lime juice and set aside.
Combine cheese, corn, salsa, jalapeño and hot sauce; Spread ½ cup (125 mL) of mixture evenly over one half of each of the 4 tortillas. Cut steaks into strips, sprinkle over cheese mixture. Fold over tortilla half to form a half-moon. Assemble 3 more quesadillas in the same manner. Place on baking tray.
Bake in 400°F (200°C) oven about 10 minutes or until cheese melts, turning halfway through cooking.

Grill Option: First, cook steaks by grilling over medium-high heat for 2 to 3 minutes per side. Assemble Quesadillas as above. Grill assembled Quesadillas over low heat for 2 minutes per side or until toasted and cheese is melted.
Excellent source of iron (34% DV) and zinc (66% DV), 41% DV sodium.

Grilled Beef Steak Sandwich with Melted Onions

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This delicious lean beef sandwich recipe is an excellent source of zinc and iron. Serve the Grilled Beef Steak Sandwich with Melted Onions open faced if desired.
10 Minutes

4 Servings

3 tbsp (45 mL) olive oil
2 tbsp (30 mL) red wine vinegar
4 cloves garlic, minced
½ tsp (2 mL) salt and hot pepper flakes
1 lb (500 g) Beef Inside Round or Sirloin Tip Marinating Steak/Medallions
1 sweet onion (e.g. Vidalia), sliced
1 whole wheat or regular baguette, quartered and halved lengthwise
½ bunch arugula, trimmed

Combine 2 tbsp (30 mL) oil, vinegar, garlic, salt and hot pepper flakes in sealable freezer bag. Set aside 2 tbsp (30 mL) of marinade. Using fork, pierce meat all over; add to marinade in bag. Refrigerate for 8 to 12 hours.
Remove steak from bag and pat dry with paper towel. Discard used marinade. Grill steak over medium-high heat, about 6 to 8 minutes, turning at least twice, for medium-rare doneness 145°F(63°C). Let steak rest on carving board for 10 minutes.
Meanwhile, pan-fry onion in remaining oil over medium heat in non-stick skillet for 10 minutes or until softened and golden. Toss with reserved marinade.
Slice steak thinly on the diagonal. Drape slices of steak on each baguette bottom piece. Top each with warm onions and arugula.

Excellent source of iron (31% DV) and zinc (74% DV), 27% DV sodium (651 mg).

Charred Beef Steak and Veggies with Orzo Pasta

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For an easy way to entertain, bring dinner to the table in this all-in-one platter presentation. This recipe is as beautiful to behold as it is to eat.
20 Minutes

4 Servings

½ cup (125 mL) sodium-reduced chicken broth
¼ cup (50 mL) liquid honey
2 tbsp (30 mL) olive oil
½ tsp (2 mL) EACH dried Italian herb seasoning, salt and pepper
2 sweet red peppers cut into chunks
2 cups (500 mL) mushrooms, halved
1 small zucchini, thinly sliced
1 lb (500 mL) Beef Top Sirloin Grilling Steak, about 1-inch (2.5 cm) thick
1 cup (250 mL) frozen corn kernels
1 ½ cups (375 mL) dried orzo pasta
2 green onions, thinly sliced
½ cup (125 mL) thinly sliced oil-packed sun-dried tomatoes
¼ cup (50 mL) grated Parmesan cheese

Whisk together chicken broth, honey, olive oil and Italian seasoning in bowl. Season with generous pinch of each salt and pepper. On large rimmed parchment paper-lined baking sheet, toss red peppers, mushrooms and zucchini with half the broth mixture. Set remaining broth mixture aside.
Season beef with remaining salt and pepper; place on top of vegetables. Place under broiler about 3 inches (8 cm) from heat; broil until lightly charred, about 7 minutes. Remove from oven; toss vegetables and turn beef over. Return to oven and broil for 7 minutes. Remove steak and let rest. Stir corn into vegetables; broil until vegetables are charred and softened, about 5 minutes.
Meanwhile, cook orzo according to package directions; drain and toss with remaining broth mixture, green onions, sun-dried tomatoes and Parmesan cheese. Spoon onto warm deep platter; top with charred mixed veggies. Thinly slice beef across the grain and arrange over veggies.

For more recipes featuring the great taste of Canadian mushrooms, visit: mushrooms.ca
Bright Idea: This recipe uses the oven broiler, to sear thick-cut steak and colourful veggies to perfection – all at the same time, in just one pan. Now that’s easy!
Excellent source of iron (41% DV) and zinc (86% DV), very high source of fibre, 36% DV sodium.

Southwestern Beef Steak and Kidney Beans

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This Southwestern Beef Steak & Kidney Beans recipe is much like having a stir-fry without the complicated cooking urgency that a stir-fry demands. For dinner in 20 minutes, start by making rice. As it cooks, you can get everything else made and ready to serve.
20 Minutes

4 Servings

1 tsp (5 mL) Cajun spice
1 tsp (5 mL) ground cumin
¼ tsp (1 mL) EACH salt and hot pepper flakes
1 lb (0.45 kg) Beef Minute Steak (or thin cut Grilling Steak)
2 tbsp (30 mL) olive oil
½ cup (125 mL) chopped red onion
1 sweet red pepper, diced
½ cup (125 mL) salsa
½ cup (125 mL) frozen corn
⅓ cup (75 mL) tomato ketchup
19 oz (540 mL) can kidney beans, drained and rinsed
Lime Wedges

Combine Cajun spice, cumin, salt and pepper flakes in small bowl. Set aside half of mixture. Sprinkle both sides of steak with remaining mixture.
Heat half of the oil in non-stick skillet over medium-high heat, cook steak about 8 minutes, turning at least twice, for medium-rare doneness 145°F(63°C). Remover to plate; cover loosely with foil. Let stand for 5 minutes before slicing thinly across the grain.
Meanwhile, reduce heat to medium; add remaining oil. Cook onion, red pepper and reserved spice mixture, cook, stirring occasionally, until onion is softened, about 4 minutes. Add salsa, corn, ketchup and beans; heat through, about 4 minutes. Toss with steak slices; serve with squeeze of lime.

Cook’s Notes: If you don’t have Cajun spice, use 1/4 tsp (1 mL) paprika, dried oregano, garlic powder and thyme.
Excellent source of iron (34% DV), and zinc (62% DV), 41% DV sodium.

Pan-Seared Beef Medallions with Simple Port Sauce

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For a quick restaurant-steak experience at home, use thick-cut beef grilling medallions or tenderloin steaks, pan-seared and served with this simple sauce. You’ll be surprised that it’s so easy to do!
20 Minutes

6 Servings

1 ½ lb (0.68 kg) Beef Tenderloin or Strip Loin Grilling Medallions/Steak, 1-inch (2.5 cm) thick (about 6 medallions)
½ tsp (2 mL) EACH salt and pepper
4 tsp (20 mL) vegetable oil
1 onion, chopped
1 tbsp (15 mL) chopped fresh sage (or 1 tsp/5 mL crumbled dry sage)
1 cup (250 mL) sodium-reduced beef stock
⅓ cup (75 mL) port or red wine
1 cup (250 mL) canned whole berry cranberry sauce
1 tsp (5 mL) finely grated orange rind

Season medallions with salt and pepper. Heat oil over medium-high heat in heavy skillet; add medallions and cook about 12 to 14 minutes for medium rare 145°F(63°C). Remove from pan; keep warm.
Reduce heat to medium, fry onion and sage until softened, about 2 minutes.
Add stock and port; bring to boil to deglaze pan, stirring up any browned bits from pan with wooden spoon. Stir in cranberry sauce; bring to boil and cook until slightly reduced, about 5 minutes. Stir in orange rind. Serve with medallions.

Good source of iron (21% DV) and excellent source of zinc (64% DV)

Easy Asian Grilled Beef Steak

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If using Marinating Steak or Medallions such as Inside Round Marinating Medallions, pierce meat all over with a fork before marinating, and marinate for 4 to 12 hours.
12 Minutes

4 – 6 Servings

¾ cup (175 mL) soy sauce
¼ cup (50 mL) packed brown sugar
1 tbsp (15 mL) minced ginger root
1 clove garlic, minced
2 tbsp (30 mL) vegetable oil
dash, sesame oil (optional)
1 ½ lb (750 g) Canadian Beef Strip Loin Grilling Steak or Medallions (about 1-inch/2.5 cm thick)

Combine soy sauce, sugar, ginger root, garlic, vegetable oil and sesame oil (if using), in large seal-able freezer bag.
Add steak to the marinade; marinate in the fridge for 30 minutes to 2 hours.
Remove steak from marinade, discarding marinade*; pat steaks dry with paper towel.
Grill over medium-high heat for 10 to 12 minutes, turning at least twice for medium-rare doneness 145°F (63°C). Cover steaks loosely with foil and let steaks rest for 5 to 10 minutes.

Cooks Notes: *To use the marinade as a dipping sauce, boil for 1 minute before serving. **Steaks continue to cook once removed from heat, so internal temperatures continue to climb. By definition, final temperatures are 145°F (63°C) for medium-rare, 160°F (71°C) for medium and 170°F (77°C) for well done.

Strip Loin Steak with Sautéed Mushrooms

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Carve grilled steaks into thin slices to pass and share at the table. This platter presentation lets you choose just how much you want. Only 144 calories per serving. WOW!
15 Minutes

4 – 6 Servings

2 Beef Strip Loin Grilling Steaks, 1 inch (2.5 cm) thick (each 8 oz/250 g)
Freshly ground black pepper or Montreal Steak spice
2 tsp (10 mL) canola oil
2 cups (500 mL) sliced mushrooms (button, crimini or baby portobello)
2 tbsp (30 mL) minced shallots
2 cloves garlic, minced
¼ cups (50 mL) dry white wine
1 tsp (5 mL) dried thyme or tarragon
1 tsp (5 mL) Worcestershire sauce
¼ tsp (1 mL) salt

Pat steaks dry; season with pepper or steak spice. Grill over medium-high heat for about 10 minutes, turning at least twice, for medium-rare 145°F(63°C).
Meanwhile, heat oil in large skillet over medium-high heat. Add mushrooms and shallots; cook until shallots are softened, about 4 minutes. Add garlic; sauté for 30 seconds. Stir in wine, thyme and Worcestershire sauce; cook, stirring often, for 2 to 3 minutes or until wine is reduced. Season with salt and pepper to taste.
Trim steaks, as needed, discarding trim. Carve crosswise into thin slices. Serve topped with sautéed mushrooms.

Next time: You can stir in 1/4 cup (50 mL) of sour cream into the sautéed mushrooms for a stroganoff-style sauce if you like.
Adapted from © Cook! Dietitians of Canada 2011. Published by Robert Rose Inc.
1.9 mg iron, 63% DV vitamin B12

Sirloin Salisbury Steak

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Here’s a nice burger-type meal when you don’t feel like bundling up to go out to the grill. Serve this lean savoury sirloin dish with steamed mixed vegetables and mashed potatoes.

6 Servings

1 egg, beaten
2 tbsp (30 mL) seasoned or plain bread crumbs
1 lb (500 g) Extra Lean Ground Beef Sirloin
1 small onion, minced
2 tsp (10 mL) vegetable oil
1 ½ cups (375 mL) chopped mushrooms
¼ tsp (1 mL) dried thyme
1 tbsp (15 mL) all-purpose flour
1 cup (250 mL) sodium reduced beef stock
⅛ tsp (0.5 mL) salt and pepper to taste

Combine egg, crumbs, beef and half the onion. Form into 6 patties.
Heat oil in large non-stick skillet over medium-high heat; cook patties for 2 minutes per side and remove to plate. Cook remaining onion, mushrooms and thyme until softened. Stir in flour. Gradually stir in; cook, stirring, for 1 minute or until thickened.
Return patties to skillet; cover and simmer over low heat for 10 minutes or until digital thermometer inserted sideways into patty reads at least 160°F (71°C). Season to taste.

Source of iron (14% DV) and excellent source of zinc (41% DV), 7% DV sodium.