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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