Category Archives: beef

basic meat sauce

ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1 1/2 pounds ground beef chuck
  • 1/4 cup tomato paste
  • 1 can (28 ounces) whole peeled plum tomatoes with juice

preparation

  • Heat oil in a large skillet over medium-high heat. Add onion, garlic, salt, and pepper. Cook until softened, 3 to 5 minutes.
  • Add beef and cook, breaking up with a spoon until no longer pink, 4 to 5 minutes. Add tomato paste and cook 1 to 2 minutes.
  • Add tomatoes and juice, breaking up tomatoes. Simmer over medium heat until thickened and saucy, 45 to 60 minutes. Season with salt and pepper, to taste.

nutritional information

n/a
yield: 5 cups
time: about an hour

beef empanadas

yield: ~18 empanadas
time: 60 min total

empanadas

ingredients

  • 1 lb ground beef
  • Olive oil, about 1-2 TBSP
  • 1/2 onion, diced
  • 1/4 yellow bell pepper, minced
  • 1/4 orange bell pepper, minced
  • 2 large cloves garlic, minced
  • 10-12 small green Spanish olives, pitted, chopped (optional)
  • 2 TBSP Uruguayan Adobo* or about 1.5 TBSP dried oregano, 1 tsp dried parsley, 1/4 tsp dried red pepper flakes (Uruguayan adobo is a mixture of oregano, parsley, red pepper flakes, and other herbs)
  • 2 tsp salt (and more, to taste)
  • 1/2 tsp freshly ground black pepper (to taste)
  • 1 tsp Smoked Paprika
  • 2 TBSP tomato paste
  • 1 egg, beaten
  • 1 egg yolk for painting
  • Empanada wrappers– the kind for baking, not frying (La Salteña** Hojaldradas para hornear are best)

preparation

A few hours before, take the empanada dough out of the freezer and let it come to room temperature. They should not be cold, because the dough is harder to work with when too stiff.

Cook ground beef over medium heat in a pan, breaking it up and stirring as it cooks. When it’s almost done, remove from burner. Strain to get rid of fat and juices. Set aside. Pour off the rendered beef fat and juices.

Put pan back on heat, add olive oil. When oil is hot, add chopped onion and saute until almost translucent. Add bell pepper and sauté until soft and onions are just beginning to brown. Add garlic and stir for about 30 seconds to a minute. When garlic becomes fragrant, toss ground meat back in the pan. Cook, stirring until meat is done cooking and everything is nicely mixed. Season with adobo, paprika, salt and pepper to taste. Remove from heat. Add tomato paste and stir. Taste again and adjust salt and pepper, if needed. Let cool.

Once lukewarm, toss in beaten egg and olives. Mix well.

Line 1 baking sheet with parchment paper.

Open empanada dough package. Take out one disc at a time. I like to hold the disc in the palm of my left hand, and using a tablespoon in my right hand, put about 1.5 TBSPs of filling onto the disc. (Leo prefers to lay out a bunch of the discs on a flat surface, and fill them. Whatever works for you is fine.) The amount you use can vary, just don’t overstuff the empanada or you won’t be able to seal it well. Leave about a 1/3- 1/2 inch border around edge. Moisten all around edge with water, then fold shell over filling. I seal my empanadas really quickly, like Chinese potstickers, but Leo uses the tines of a fork to press the edges all the way around. Place on parchment-lined baking sheet. Repeat as many times as necessary. Pro tip — if your filling is super wet, you may want to cook your empanadas upright, like potstickers. If your filling is less juicy, place them on their sides.

Paint tops of empanadas with egg yolk. Place in 350 degree oven for 20-30 minutes. When empanadas are golden and beginning to flake, remove. I lift the entire sheet of parchment and slide it onto a cooling rack. Enjoy carefully, as insides will be significantly hotter than outsides. These are also delicious at room temperature as a snack or meal.

* You can sometimes find Uruguayan adobo in Latin markets or on Amazon
**You can find La Salteña wrappers here in San Diego at Andrés Cuban Market on Morena, Tropical Star on Balboa Ave, or at North Park Produce in City Heights. They are Argentina’s best-selling empanada wrapper. My Uruguayan husband and I like them better than Goya brand for the flakiness of the dough and get consistently good results. We always buy the Hojaldradas para hornear as we do not have a deep fryer.

instapot beef stew

Prep Time 15 mins
Cook Time 35 mins
Total Time 50 mins
Course: Main Course
Cuisine: American
Servings: 4
Calories: 384kcal
Author: Nichole

Ingredients

  • 1 1/2 Pounds Beef Stew Meat
  • 1 Tablespoon Olive Oil
  • 1 Teaspoon Salt
  • 1 Teaspoon Pepper
  • 1 Teaspoon Italian Seasoning
  • 2 Tablespoons Worcestershire Sauce
  • 3 Cloves Garlic, Minced
  • 1 Large Onion, Chopped
  • 1 16 Ounce Bag Baby Carrots, Cut Into Slices
  • 1 Pound Potatoes, Cubed
  • 2 1/2 Cups Beef Broth
  • 1 10 Ounce Can Tomato Sauce
  • 2 Tablespoons Cornstarch
  • 2 Tablespoons Water

Instructions

  • Add the olive oil to the instant pot and turn on the saute function. When the oil starts to sizzle add the meat and season with the salt, pepper, and Italian seasoning.
  • Cook the meat until Browned on all sides.
  • Add the beef broth to the instant pot and use a spoon to scrape the brown bits from the bottom of the pan.
  • Add the Worcestershire sauce, garlic, onion, carrots, potatoes, and tomato sauce.
  • Close the lid and steam valve on the instant pot.
  • Cook on high pressure for 35 minutes, then allow the pressure to release naturally for 10 minutes before doing a quick release.
  • Mix together the cornstarch and cold water in a small bowl and stir into the stew until thickened.

Nutrition

Calories: 384kcal | Carbohydrates: 23g | Protein: 42g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 105mg | Sodium: 1333mg | Potassium: 1246mg | Fiber: 3g | Sugar: 2g | Vitamin A: 35IU | Vitamin C: 16.7mg | Calcium: 103mg | Iron: 8.2mg

korean beef and rice

ingredients

  • 1 pound lean ground beef (90% lean)
  • 3 garlic cloves, minced
  • 1/4 cup packed brown sugar
  • 1/4 cup reduced-sodium soy sauce
  • 2 teaspoons sesame oil
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon pepper
  • 2-2/3 cups hot cooked brown rice
  • 3 green onions, thinly sliced

preparation

  • In a large skillet, cook beef and garlic over medium heat 6-8 minutes or until beef is no longer pink, breaking up beef into crumbles. Meanwhile, in a small bowl, mix brown sugar, soy sauce, oil and seasonings.
  • Stir sauce into beef; heat through. Serve with rice. Sprinkle with green onions. Freeze option: Freeze cooled meat mixture in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally.
nutritional information
Calories: 413; Fat: 13g (sat 4g); Protein: 27g; Cholesterol: 71mg; Sodium: 647mg; Fiber: 3g; Carbohydrates: 46g (14g sugars)
yield: 4 servings (serving size: 1/cup beef and 2/3 cup rice)
time: about 15 minutes

bachelor beef stew

ingredients

2 cups frozen chopped onions (or 2 onions, minced)
3 tablespoons tomato paste
2 tablespoons vegetable oil
1 1/2 teaspoons garlic powder (or 6 garlic cloves, minced)
2 teaspoons minced fresh thyme or 1/2 teaspoon dried
1 cup low-sodium chicken broth, plus extra as needed
1 cup beef broth
8 ounces baby carrots
1/4 cup soy sauce
2 tablespoons Minute tapioca
2 bay leaves
3 pounds beef steak tips
Salt and pepper
pound frozen roasted potatoes,
steak fries, or French fries
cup frozen peas

preparation

1. Microwave onions, tomato paste, 1 tablespoon oil, garlic powder, and thyme in bowl, stirring occasionally, until onions are softened, about 5 minutes; transfer to slow cooker.

2. Stir chicken broth, beef broth, carrots, soy sauce, tapioca, and bay leaves into slow cooker. Season beef with salt and pepper and nestle into slow cooker. Cover and cook until beef is tender,
9 to 11 hours on low or 5 to 7 hours on high.

3. Transfer beef to cutting board, let cool slightly, then shred into bite-size pieces (see page 21). Let stew settle for 5 minutes, then remove fat from surface using large spoon. Discard bay leaves.

4. Microwave potatoes with remaining tablespoon oil in bowl, stirring occasionally, until thawed and warm, 5 to 7 minutes. Stir warm potatoes, shredded beef, and peas into stew and let sit until heated through, about 5 minutes. (Adjust stew consistency with additional hot broth as needed.) Season with salt and pepper to taste and serve.

why this recipe works

You won’t even need to dirty a knife to make this super-streamlined but surprisingly flavorful beef stew. To start, we chose whole steak tips over our traditional choice-cubes of chuck-alleviating the need to cut any raw meat (we shredded it into bite-sized pieces once it was cooked and tender). As for the aromatics and accompanying vegetables, we further simplified things by choosing
frozen onions, baby carrots, and frozen roasted potatoes (which we microwaved and added to the stew at the end of the cooking time). A little tomato paste and soy sauce add meaty flavor and richness to this stew.

nutritional information: not available

 

yield: 6 servings (serving size: 1 bowl)
time: 6-8 hours
source: Slow Cooker Revolution, p. 56

taco salad

ingredients

1 pound extra-lean ground sirloin
1 cup diced onions, frozen or fresh
1 cup red, yellow, and/or orange bell pepper strips, frozen or fresh
1 teaspoon chili powder
1 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
dash cayenne pepper, to taste
4 cups lettuce
1 cup grated carrots
3 tomatoes, cut into chunks
1 cucumber, diced
1 1/2 cups sweet corn
4 ounces shredded Monterey Jack cheese

preparation

Heat a large nonstick skillet over medium-high heat. Add the ground beef, onions, and peppers, cook 3 minutes, and turn down the heat to medium. Stir occasionally while continuing to cook until the meat is completely browned. Turn down the heat again to medium-low and add the seasonings.

Plate the lettuce, and top with carrots, tomatoes, cucumber, and sweet corn. Place the taco meat and then the cheese on top.

nutritional information: not available

 

yield: 4 servings (serving size: 1 bowl)
time: 15 min
source: DASH Weight Loss Solution, p. 189

beef ragu with broccoli ziti

ingredients

1 tablespoon olive oil
8 ounces ground sirloin
1 medium yellow onion, chopped
1 medium carrot, cut into 1/4-inch dice
1 medium celery rib, cut into 1/4-inch dice
2 cloves garlic, minced
1 (28-ounce) can no-salt added crushed tomatoes
2 teaspoons italian seasoning
1/4 teaspoon crushed hot red pepper
6 servings of broccoli ziti
6 tablespoons freshly grated Parmesan cheese (optional)

preparation

Heat the oil in a medium saucepan over medium-high heat. Add the beef and cook, stirring occasionally and breaking up the ground sirloin with the side of the spoon, until the meat loses its raw look, about 7 minutes. Stir in the onion, carrot, celery, and garlic. Reduce the heat to medium and cover. Cook, stirring occasionally, until the vegetables soften, about 5 minutes.

Stir in the tomatoes, italian seasoning, and hot pepper and bring to a boil. Reduce the heat to medium-low and simmer, stirring often, until the sauce has reduced slightly, about 45 minutes. Divide the hot broccoli ziti among six deep bowls. Top each with an equal amount of sauce and sprinkle with 1 tablespoon Parmesan cheese, if using. Serve hot.

nutritional information
Calories: 325(N/A from fat); Fat: 10g (sat N/A, mono N/A, poly N/A); Protein: 23g; Cholesterol: 47mg; Calcium: N/A; Sodium: 124mg; Fiber: 6g; Iron: N/A; Carbohydrates: 38g

yield: 6 servings (serving size: 1 bowl)
time: 1 1/2 hours
source: Everyday DASH Diet Cookbook, p. 89

easy asian-style beef stew

ingredients

2 cups frozen chopped onions (or 2 onions, minced)
3 tablespoons tomato paste
2 tablespoons vegetable oil
1 tablespoon ground ginger (or 2 tablespoons minced or grated fresh ginger)
1 1/2 teaspoons garlic powder (or 6 garlic cloves, minced)
1 cup beef broth
3/4 cup chicken broth, plus extra as needed
8 ounces baby carrots
1/4 cup soy sauce, plus extra for serving
1/4 cup dry sherry
2 tablespoons Minute tapioca
2 bay leaves
3 pounds beef steak tips
Salt and pepper
6 ounces snow peas (about 3 cups), trimmed
1 (8-ounce) can sliced water chestnuts, drained and patted dry
4 scallions, sliced thin
1 tablespoon brown sugar

preparation

1. Microwave onions, tomato paste, 1 tablespoon oil, ginger, and garlic powder in bowl, stirring until onions are softened. about 5 minutes; transfer to slow cooker

2. Stir beef broth, chicken broth, carrots, soy sauce, sherry, tapioca, and bay leaves into slow cooker. Season beef with salt and pepper and nestle into slow cooker. Cover and cook until beef is tender, 9 to 11 hours on low or 5 to 7 hours on high.

3. Transfer beef to cutting board, let cool slightly, then shred. into bite-size pieces. Let stew settle for 5 minutes, then remove fat from surface using large spoon. Discard bay leaves.

4. Microwave snow peas with remaining tablespoon oil in bowl, stirring occasionally, until tender, about 5 minutes. Stir shredded beef, peas, and water chestnuts into stew and let sit until heated through, about 5 minutes. (Adjust stew consistency with additional hot broth as needed.) Stir in scallions and brown sugar, season with salt and pepper to taste, and serve with additional soy sauce.

on the side

Spinach Salad with Carrot and Sesame

Whisk 7 teaspoons rice vinegar, 1 tablespoon minced shallot, 1 tablespoon toasted sesame seeds, 1 teaspoon Dijon mustard, 3/4 teaspoon mayonnaise, and 1/2 teaspoon grated orange zest together in bowl. Slowly whisk in 3 tablespoons vegetable oil and 1 1/2 tablespoons toasted sesame oil. In large bowl gently toss 6 ounces baby spinach and 2 peeled, thinly sliced carrots with dressing. Serves 6.

why this recipe works

Inspired by our success with our no-prep Bachelor Beef Stew we decided to give it an Asian spin with the help of ingredients like ginger and dry sherry. We minimized the preparation of vegetables by incorporating baby carrots at the outset of cooking, then stirred in snow peas and water chestnuts at the end, microwaving the snow peas just before adding them to ensure their bright flavor and crisp texture. Finishing the stew with a little brown sugar helped balance the flavors while a few sliced scallions added a burst of fresh flavor. We like to serve this stew with extra soy sauce to taste. Serve with Easy White Rice.

nutritional information: not available

 

yield: 6 servings (serving size: 1 bowl)
time: 9-11 hours
source: Slow Cooker Revolution, p. 58

hearty extra veggie chili

ingredients

1 pound extra-lean ground sirloin
1 medium onion, diced (or 1 cup frozen diced onions)
1 cup pepper strips (fresh or frozen)
2 cloves garlic, minced
1 14.5-ounce can diced tomatoes, no added salt
1 15-ounce can tomato sauce, no added salt
1 15.5-ounce can black beans, low-salt
1 15,5-ounce can kidney beans, low-salt
2 tablespoons chili powder
2 tablespoons paprika
1 teaspoon ground black pepper
1/2 bag frozen carrots, cauliflower, and broccoli

preparation

Heat a large nonstick skillet over medium-high heat. Add the
ground beef, onions, and peppers, cook 3 minutes, and turn down
the heat to medium. Stir occasionally while continuing to cook.
Turn down the heat to medium-low and add the garlic. (Higher
temperatures cause the garlic to turn bitter,) Continue to cook
about 3 more minutes or until the meat is thoroughly browned.

Add the tomatoes, beans, and seasonings. Mix well, and allow to
simmer for about 5 minutes. Then add the frozen vegetables. Continue
to simmer for 30-60 minutes, If the chili starts to get really
thick, you could add water or some tomato sauce.

nutritional information: not available

 

yield: 10 servings (serving size: about 1 cup)
time: 1 hour
source: DASH Weight Loss Solution, pp. 186-7

marla’s barbecue with shredded beef

ingredients

3 pounds beef stew meat, cut into 1-inch chunks
1/4 cup water
1 28 ounce can tomato sauce
1 cup diced onions
1 cup diced yellow bell pepper
3 cloves garlic, minced
1/4 cup brown sugar
1/2 cup orange juice
1/4 cup yellow mustard (not dry)
1/4 cup red wine vinegar
1 tablespoon Worcestershire sauce
1/8 teaspoon chili powder
1/8 teaspoon cayenne pepper
1/8 teaspoon black pepper

preparation

Braise beef on stove top on low heat, with tomato sauce, until fork-tender.

After cooking, reserve any remaining cooking liquid. Shred the beef using two forks; remove any large pieces of fat or connective tissue. Return to pan. Add onions, peppers, and garlic, and simmer gently with some of the reserved cooking liquid. When the onions are soft, add the rest of the cooking liquid, tomato sauce, brown sugar, orange juice, mustard, and vinegar. Allow the mixture to simmer gently to develop more flavor. If you prefer a sweeter barbecue sauce add a little extra brown sugar.Then add the Worcestershire, chili powder, cayenne, and black pepper. Allow to simmer another 30 minutes or longer.

Serve on buns or directly on plate/ Top with cheese if desired.

Substitutions:
* Dijon instead of regular mustard (reduce quantity)
* Leftover beef instead of braising
* Tangerine juice instead of orange
* Tabasco or other hot sauce to make it spicier

nutritional information: not available

 

yield: 12 servings (serving size: about 1/2 cup)
time: 1-2 hours
source: DASH Weight Loss Solution, pp. 180-1