Beef up the menu (+recipes)

Lean beef is a great source of iron, a nutrient that many Kiwis are deficient in. It is especially important that pregnant women, children, teenagers and athletes absorb the recommended daily amounts.
Iron carries oxygen around the body and ensures a healthy immune system.
Beef is also an important source of the B-group vitamins and zinc. Whatever the cut of beef chosen, the nutritional content is similar. Some of the cheaper cuts may have more fat and this should be trimmed.
Another good thing about beef is that it is versatile and is the foundation for some delicious meals that make you feel full for longer - and that helps weight-control.
Beef can make very economical meals. The less tender and cheaper cuts such as blade, topside, chuck or gravy beef are excellent in stews, casseroles and slow-cookers. If you double the recipe, cooking enough to serve for two meals, you also save on time and energy costs.
Mince makes up more than 30 per cent of beef sales and is prepared from cheaper cuts. Multi-purpose and family-friendly, mince appeals to youngsters, who find it easy to swallow. Meat that has been minced requires less cooking time.
Beef also lends itself well to popular ethic dishes such as Indian curries, Middle Eastern tagines, Asian stir-fries, Mexican chillis and Italian bolognese.
Recipes
KIWI COMBO CASSEROLE

This makes enough for two meals for four hungry people. I used some of the mixture to make four meat pies cooked in a Texas muffin pan for a second dinner. The beer can be replaced by more beef stock. Add tomatoes, chopped carrots or parsnips if you wish.
1.25kg lean stewing beef
3-4 tbsp flour
Salt and pepper to taste
1 tsp dried thyme
3-4 tbsp canola oil
2 onions, diced
4 rashers bacon, diced
250g mushrooms, sliced
3/4 cup each: dark beer, good beef stock
Preheat  oven to 150C. Cut  beef into cubes. Combine  flour, salt, pepper and thyme. Dust  cubes in  mixture.
Heat a little oil in a heavy  frying pan. Brown  meat in batches. Place in a heavy casserole.
Heat a little more oil in  pan. Saute  onions, bacon and mushrooms until well-coloured. Place in  casserole.
Add  beer and stock to  pan. Bring to  boil, scraping  base. Pour over  meat and vegetables.
Cover  casserole tightly. Cook for  two hours, stirring once or twice.
Great served with baked potatoes.  Serves eight.
To make meat pies: Cut four 14-15cm diameter rounds from thinly rolled short or flaky pastry.  Brush  four-hole Texas muffin pan with rice bran oil (this helps  pie  to brown). Line  holes with  pastry. Fill with  cold meat mixture. Top each with  10cm diameter rounds of pastry and  pinch together tightly. Brush with lightly beaten egg or milk. Sprinkle with sesame seeds. Make  slit in  centre of each pastry top. Bake at 200C for about 25 minutes, until golden.
BEEF WITH CHIMICHURRI

Chimichurrie is pronounced "chim ee chooree".
Chimichurri sauce:
3 tbsp each: olive oil, white or wine vinegar, chopped parsley
1/2 red  capsicum, diced
1 small onion, diced
2 cloves garlic, crushed
Salt, freshly ground black pepper and chilli flakes to taste
Steak:
600-800g rump steak
1/4 cup each: white vinegar, olive oil, diced onion
1/2 tsp ground cumin
Combine  ingredients for  chimichurrie sauce and set aside.
Cut  beef into  six  pieces. Place in  plastic bag with  remaining ingredients to marinate. Refrigerate for up to one hour, if possible.
Remove meat from  marinade. Grill or barbecue for about  three minutes each side or until medium-rare. Serve topped with  sauce.
Great served with  crisp salad and creamed potatoes. Serves six.
THIRTY-MINUTE CHILLI CON CARNE
2 tbsp canola oil
1 large onion, diced
700g lean minced beef
400g can tomatoes
425g kidney beans, drained
1 bay leaf
1-2 tsp chilli powder
2 tsp paprika
12 each: celery sticks, carrot sticks, cauliflorets
350g bag corn chips
Heat  oil in  heavy saucepan and  saute onion until softened. Add  minced beef and brown well. Add  tomatoes, beans and seasonings. Cover and simmer for 30 minutes.
Meanwhile, prepare veges.
To serve, ladle into six small bowls. Place on dinner plates and surround with  corn chips and raw vegetables. Plain yoghurt or sour cream may be served on  side. Serves six.
PENNE WITH STIR-FRIED BEEF
300g-400g penne pasta
Sauce:
1 1/2 tbsp cornflour
3 tbsp soy sauce
1 cup beef stock
1 tbsp sugar
1 tsp sesame oil
Stir-fry:
2-3 tbsp canola oil
500g beef schnitzel, cut into 5mm strips
2 small green or red  capsicums, julienned
2 large cloves garlic, crushed
2 tbsp grated root ginger
4 spring onions, thinly sliced
1/2-1 tsp dried chilli flakes
Cook  penne in  large saucepan of boiling salted water until just tender.
Meanwhile, whisk together  sauce ingredients.
To cook  meat, heat one tablespoon   of  oil in  large, heavy frying pan or  wok on high. Pat  beef dry. Stir-fry in batches until browned but still pink inside, about 30 seconds. Place to one side.
Heat another tablespoon of oil on medium-high. Stir-fry  peppers until crisp-tender. Set aside with  beef.
In  remaining oil, stir-fry garlic and ginger for 30 seconds. Stir  sauce mixture and add to  pan. Cook, stirring, until thickened. Add  beef, peppers, spring onion and  chilli flakes. Stir well. Serve over  well-drained, hot pasta. Serves four.
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