Posts Tagged With: beef

Healthy Beef Meatballs

Just by adding a few things to a traditional meatball/rissole recipe gives them some great flavour and extra nutrition!

Mix the following in a large bowl:
~ 400g lean beef mince
~ 1 small red onion, finely diced
~ 1 medium carrot, grated
~ 1 medium egg
~ 1/2 tsp ground cumin
~ 1 tsp ground coriander
~ 1/2 tsp sweet paprika
~ 1/2 tsp crushed garlic
~ 1/2 tsp crushed chilli (however much you like really!)
~ 1/2 tsp tomato paste
~ few drops of Worchester Sauce
~ salt & pepper

The mixture should be relatively wet, so to reduce the wetness I added quinoa flakes (around 1/4 cup total) until the mixture was a good consistency to roll into balls
Roll the balls in flour (I used Orgran plain flour as it is wheat free)
Place them on a baking tray lined with baking paper
Spray with Coconut Oil Spray and bake at 180C for 20-25 mins (turning half way)
I served with some blanched broccoli and green beans

beef meatballs quinoa

 

beef meatballs quinoa

Categories: Dinner, Healthy, Meat, Recipes | Tags: , , , , | Leave a comment

Slow Cooked Beef Brisket

So far, this recipe is the winner for my slow cooker challenge!

After slicing into the brisket cut of meat, there was quite a lot of fat throughout it, so I removed a large amount of the hard fat, but left the top layer of softer fat there, to melt away while cooking.

Time: 7 hours
Serves: 4-6

beef brisket spiced slow cooked

Prepare the rub in a small dish with the following spices:
~ 1 tsp sweet paprika
~ 1/2 tsp smoked paprika
~ 1/2 tsp cumin
~ pinch of salt and pepper

Drizzle some olive oil over the meat (ours was about 2.3kg before the removal of the fat) and massage in the spice mix a few pinches at a time (I didn’t want to over power the meat with the spice rub)

Place 2 sliced onions in the bottom of your slow cooker with about 1/4 cup water
Place the spice-rubbed meat on top

I also added a ‘sauce’ made up of the following and poured this over the top of the meat before cooking:
~ 2 heaped tsp brown sugar
~ 1 tsp Worcester Sauce
~ about 1/4 cup max of beef stock (just to loosen the mixture)

Cook in the slow cooker on high for 6 hours then turn to low for the final hour
After about 4 hours, I needed to scoop some of the excess liquid and fat out, as I found the brisket was starting to become submerged in it.

The meat will literally fall apart as you take it out of the slow cooker, but that is the best part!

I served this with some spiced corn on the cob, chimichurri sauce, mashed carrot and parsnip as well as some steamed greens

beef brisket spiced slow cooked

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Delicious Resting Sauce for Beef Steak

To really make your beef steak taste amazing, try this easy ‘sauce’  from Jamie Oliver.

On a board, finely chop half a large bunch of flat leaf parsley (about 1/2 cup when it has been chopped finely)
Add to it the following:
~ 1-2 tsp dijon mustard
~ juice of half a lemon
~ olive oil
~ salt and pepper

Mix around on the board until it has a thick consistency.  (Add more oil/lemon juice if you need to)  Spread it out to cover the board.

Season and oil your beef steaks, cook them to your liking in a fry pan
Place on the parsley/dijon sauce and rest for at least 10 minutes
Turn and coat in the sauce then serve – delicious!

parsley dijon sauce for beef steak

parsley dijon sauce for beef steak

parsley dijon sauce for beef steak

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Beef & Black Bean

Making black bean sauce is easier than I thought – most recipes say to use fermented black beans but I found using a normal tin of black beans in brine to be just as easy.  The sauce makes quite a bit so you can freeze it for using later.

Place the following in a bowl to marinade while you prepare the rest of the dish:
~ 500g beef strips
~ 2 tsp cornflour
~ 1 clove garlic, crushed
~ 1/4 cup soy sauce

Place the sauce ingredients in a blender:
~ 1/2 tin black beans, rinsed and drained
~ 1/3 cup chicken stock
~  1/4 cup soy sauce
~ 2 tbsp oyster sauce
~ 2 tsp brown sugar
~ 1 tsp sesame oil

Blend until a paste/sauce is formed – there may still be chunks of beans throughout which is fine

Prepare the following vegetables:
~ 1 brown onion, halved and sliced
~ handful of green beans, halved
~ 15 button mushrooms, quartered
~ 1/2 broccoli head, cut into florets
~ 1 tsp grated ginger

Heat a large pan/wok to high, add a little peanut oil
Fry the beef (including the marinade) in two batches and set aside
Fry the onions until soft and set aside with the beef
Cook the veges & ginger in a little more peanut oil (you may need to add some water during the cooking so the veges soften)
Add in the cooked beef and onions and stir
Spoon in 3-4 tbsp of the black bean paste/sauce and keep cooking until the sauce thickens

Serve with brown rice

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Beef Chili

A great staple recipe which I usually have as a fallback option, as I usually have all the ingredients on hand.

~ 1 large brown onion (or red), peeled and chopped finely
~ 2 sticks of celery, finely chopped
~ 2 medium carrots, peeled and finely chopped
~ 1 clove garlic, peeled and finely chopped
~ 1/2 tsp ground cinnamon
~ 1/2 tsp ground cumin
~ 1/2 tsp ground coriander
~ 1 small chili, finely chopped (or ground chili)

Heat a large pot on the stove top, add a little olive oil and place each above ingredient in, one at a time
Once everything is in the pot, reduce the heat to medium and add the following, stiring after each additions:
~ 1 tin diced tomatoes
~ 1 tin of water
~ 500g beef mince (break it up as you add it)
~ 1 tbsp tomato paste

Reduce the heat to med-low and allow to simmer for as long as possible (I find about 2 hours is the best, adding water as you need to and stirring often)
With about 30 minutes to go until serving, add in:
~ 1 tin chickpeas, drained and rinsed
~ 1 tin kidney beans, drained and rinsed
~ good splash of balsamic vinegar
~ 1 red capsicum, roughly chopped

Serve with either rice, corn chips or wraps along with some sour cream/greek yoghurt, avocado or grated cheese – garnish with some coriander leaves.

Consistency before simmering:

Serves 6 – Serving Size 336 g

Amount Per Serving (below is without the sides or the rice):
Calories 312 (Calories from Fat 60)
Total Fat 6.7g (10% RDI)
Saturated Fat 2.2g (11% RDI)
Trans Fat 0.0g
Cholesterol 74mg (25% RDI)
Sodium 96mg (4% RDI)
Total Carbohydrates 29.1g (10% RDI)
Dietary Fiber 8.0g (32% RDI)
Sugars 7.4g
Protein 33.5g
Vitamin A 95% RDI
Vitamin C 66% RDI
Calcium 7% RDI
Iron 31% RDI

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Mexican Shepherd’s Pie

This pie is  vegetable packed and very tasty.  It took me about an hour from start to finish, which is pretty good considering it was in the oven for 25 minutes!  I’ve adapted this recipe from Michelle Bridges’ 12 Week Body Transformation recipe.

~ 500g (about 1 large) sweet potato, peeled, chopped into chunks around 3cm square (put this on to boil first for the mash)
~ Olive oil
~ 1 onion, finely chopped
~ 2 garlic cloves, crushed/chopped
~ 2 carrots, peeled and diced
~ 1 zucchini, diced
~ 3 celery sticks, diced (I didn’t have any celery so used 1/2 large leek instead, finely chopped)
~ 1 teaspoon ground cumin
~ 1 teaspoon ground coriander
~ Pinch chilli powder/flakes
~ 200g (3.5oz) lean beef mince – you can put more in if you like
~ 1 tin (400g) diced tomatoes
~ ½ tin water
~ 1 can lentils (drained)
~ 1/2 cup finely grated Parmesan or cheddar

Preheat oven to 180C
Boil the diced sweet potato in a small saucepan/pot
Fry onion, garlic, carrots and celery in some oil for about 5 mins in a large pan
Add the zucchini and cook for another few minutes
Add the spices and fry for a few minutes until fragrant
Add the mince, stirring to break up any lumps, until it has cooked through
Stir in the tomato water and simmer, for 10 minutes, stirring occasionally
Add the lentils and simmer for a few further minutes.

Mash the sweet potato with a little milk/butter until smooth
Spoon the meat mixture into an ovenproof dish, (or 4 smaller oven proof dishes).
Spread the sweet potato over the meat mixture, top with cheese
Bake for 20-30 minutes or until golden.

Some other dishes you may like:
~ Quinoa Cauliflower Salad with Pistachios and Cranberries
~ Stuffed Mushrooms
~ Zucchini Slice
~ Cauliflower Rice
~ Banana Coconut Bread
~ Coconut Chia Almond Blueberry Muffins

Categories: Dinner, Meat, Recipes | Tags: , , , , , , , | 2 Comments

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