One Pot Main Courses: Beef

One Pot Main Courses

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Beef is the most popular form of red meat in the western world. It can be a good source of high-quality protein, iron and other essential nutrients. While it has had a bad rap in the last few decades, nutritionist still recommend that we can have up to seven serves per week of lean red meat. If consumed in moderation and prepared in a healthy way, beef can be a part of a balanced diet for people who have undergone gastric or bariatric surgery.

beef-goulashBeef is a rich source of complete protein which is crucial for tissue repair and wound healing. It’s a significant source of easily absorbed heme iron, especially when food intake is restricted. Moreover, due to its protein and fat content, it can help you feel fuller for longer while providing essential nutrients in a small portion.

For the older person, beef can provide the protein necessary for maintaining muscle mass, iron to prevent iron deficiency and anaemia, and other essential nutrients such as zinc, vitamin B12 and selenium which play important roles in maintaining energy levels, supporting the immune system and promoting brain health.

The following recipes are designed to be made with a small portion (100–125gm) of lean beef or veal. Most can be made with either minced (ground), sliced or diced meat. If you do prefer a lighter meat, turkey can also be used instead of beef.

The recipes also all include vegetables from either the Standby Vegetables or Crisper Essentials range.

When buying minced beef, you’ll most likely have a choice of quality based on the fat content. I would recommend you select the leanest variety available. You’ll also usually be able to buy beef already sliced or diced. If you do buy beef in a larger piece, I have found it easier to slice or dice meat semi-frozen.

I usually freeze my beef in small portions in resealable snack bags. In such small portions, it can be quickly thawed by dunking the packet in hot water, and, if it’s a consideration for you, the snack bags can be washed and reused.

If you also enjoy a slice of beef steak or fillet, you can find out how to give it a flavour and/or vegetable boost by consulting the entry: Dressing up the Protein.

If you’ve actually roasted a nice piece of beef and are wondering what to do with the rest of it, or if you’ve bought a few slices of roast beef from the deli, see the entry: 6 Ways with Deli Roast Beef.

 

Recipes:

Baked Beef with Carrot and Potatoes

Beef Hot Pot

Pasta Bolognese

Chilli Con Carne

Beef and Peas Pilau

Beef Stroganoff

Beef Goulash

Beef Curry

Beef Chow Mein

Stir Fried Beef

Pepper Steak

 

Baked Beef with Carrot and Potatoes

  • 100–125gm diced beef
  • 1 tbsp. olive or canola oil
  • Pepper and garlic
  • 1 tbsp. lemon juice
  • 1 tsp. tomato paste
  • 2 tsp. soy sauce
  • ½ cup canned potatoes
  • ½ cup carrot, cubed (or sweet potato)

 

  1. Mix oil, lemon juice, soy sauce, tomato paste, garlic and pepper
  2. Marinate beef in mixture for 15–30 minutes
  3. Remove beef from marinade and place in an oven proof dish with vegetables
  4. Toss in a little of the marinade
  5. Cover with aluminium foil (optional) and bake in pre-heated hot (200°C) toaster oven for 30 minutes
  6. Uncover and bake for a further 10–15 minutes (optional)

 

Beef Hot Pot

  • 100–125gm lean minced or sliced beef or veal
  • ¼ cup carrot, chopped
  • ¼ cup frozen peas
  • 1 small potato, peeled and cubed
  • 1 tbsp. chopped onion
  • Garlic, pepper and paprika
  • Parsley, oregano, rosemary and/or chives
  • 2 tsp. tomato paste
  • 2 tsp. soy sauce
  • 1 tsp. chicken stock powder (optional)
  • Olive or canola oil

 

  1. Sauté onion with garlic, pepper and paprika
  2. Add beef and sauté until well-browned
  3. Add vegetables and sauté to heat through
  4. Add ¾ cup water with tomato paste, soy sauce and herbs
  5. Simmer for 30 minutes

Variations:

  • substitute sliced celery for some of the carrot or peas
  • substitute ½ cup frozen mixed vegetables for the carrot and peas

 

Pasta Bolognese

  • 100–125gm lean minced beef or veal
  • 1 cup diced tomatoes
  • 1 tsp. tomato paste (optional)
  • ½ cup pasta
  • Dried onion, garlic granules and pepper
  • Parsley and basil
  • Shredded Parmesan cheese
  • Olive or canola oil

 

  1. Place diced tomatoes in the small cup of a bullet blender with tomato paste and liquidise (optional)
  2. In a small saucepan, sauté beef with dried onion and spices until browned
  3. Add tomatoes with tomato paste and herbs and simmer for 10 minutes, stirring occasionally
  4. Add ¼ cup water, bring to the boil and stir in pasta
  5. Simmer, stirring often, for 12–15 minutes until the pasta is cooked, adding a little water if required
  6. Sprinkle with Parmesan cheese

 

Chilli Con Carne

  • 100–125gm lean minced beef or veal
  • ½ cup diced tomatoes
  • 1 x 125gm can four bean mix or chickpeas, drained
  • 1 tbsp. rice
  • Garlic granules, chilli, dried onion, coriander and oregano
  • Olive or canola oil

 

  1. In a small saucepan, sauté beef with garlic, onion and chilli until browned
  2. Add beans and heat through
  3. Add diced tomatoes with coriander and oregano and bring to the boil
  4. Simmer for five minutes
  5. Add ¼ cup boiling water with rice and simmer for 15 minutes, stirring occasionally

Variation: substitute a can of Snack Time Red Kidney Beans and Chilli for the four-bean mix and chilli

 

Beef and Peas Pilau

  • 100–125gm lean minced beef or veal
  • ½ cup frozen peas (or frozen mixed vegetables)
  • 1 tbsp. chopped onion
  • 2 tbsp. rice
  • Garlic, pepper, Chinese 5-Spice, coriander and ginger
  • 1 tbsp. natural yoghurt (optional)
  • Canola oil

 

  1. In a small saucepan, sauté onions with garlic and spices
  2. Add beef and sauté until browned
  3. Add peas with ¼ cup water and simmer for 10 minutes
  4. Add ½ cup boiling water with rice and simmer for 15 minutes, stirring occasionally
  5. Remove from heat and stir in yoghurt (optional)

 

Beef Stroganoff

  • 100–125gm lean minced or sliced beef or veal
  • 2–3 mushrooms, sliced
  • Dried onion, paprika or chilli and garlic granules
  • Pepper and parsley
  • 1 tsp. soy sauce
  • 2 tsp. tomato paste
  • 2 tbsp. small macaroni or elbows
  • 1 tbsp. natural yoghurt
  • Olive or canola oil

 

  1. In a small saucepan, sauté beef with spices until browned
  2. Add mushrooms and sauté
  3. Add ½ cup boiling water with tomato paste, soy sauce and parsley
  4. Simmer for 5 minutes
  5. Add macaroni and simmer for a further 15 minutes, stirring occasionally
  6. Remove from heat and stir in yoghurt

 

Beef Goulash

  • 100–125gm lean minced or sliced beef or veal
  • 2 tbsp. chopped onion
  • ½ cup red capsicum, chopped
  • ½ cup diced tomatoes
  • ½ cup canned potatoes
  • 1 tsp. soy sauce
  • 1 tsp. sweet paprika
  • Oregano, parsley and garlic
  • 1 tbsp. natural yoghurt
  • Olive or canola oil

 

  1. In a small saucepan, sauté onion with garlic and paprika
  2. Add capsicum and sauté
  3. Add beef and sauté until browned
  4. Add diced tomatoes with soy sauce and herbs
  5. Simmer for 15 minutes, adding a little water if necessary
  6. Add potatoes and simmer for a further 5 minutes
  7. Remove from heat and stir in yoghurt

 

Beef Curry

  • 100–125gm lean minced or sliced beef or veal
  • ½ cup red capsicum and carrot, chopped
  • 2 tbsp. chopped onion
  • 1 tbsp. tomato paste
  • 1 tsp. soy sauce
  • Chilli, garlic and mild curry powder
  • 1 tbsp. rice
  • Canola oil

 

  1. In a small saucepan, sauté onion with garlic and spices
  2. Add beef and sauté until browned
  3. Add vegetables and sauté
  4. Add ½ cup boiling water with tomato paste and soy sauce
  5. Simmer for 5 minutes
  6. Add rice and simmer for a further 15 minutes, stirring occasionally

 

Beef Chow Mein

  • 100–125gm lean sliced or minced beef or veal
  • 2 tbsp. chopped onion
  • 1 cup coleslaw mix
  • 1 tsp. soy sauce
  • Garlic, mild curry powder and ginger
  • ½ tsp. chicken stock powder
  • 1 tbsp. rice
  • Canola oil

 

  1. In a small saucepan, sauté onion with garlic and spices
  2. Add beef and sauté until browned
  3. Add vegetables and sauté until heated through
  4. Add ½ cup boiling water with chicken stock and soy sauce and simmer for 5 minutes
  5. Add rice and simmer for a further 15 minutes, stirring occasionally

 

Stir Fried Beef

  • 100–125gm lean minced or sliced beef
  • 1 cup mushrooms, red capsicum or red onion, celery and/or carrot, sliced
  • 1 tsp. soy sauce
  • 1 tsp. tomato paste
  • ½ tsp. chicken stock powder
  • ½ tsp. cornflour
  • Garlic, chilli and pepper
  • Chinese 5 spice (or pepper and cinnamon)
  • Canola oil (optional)

 

  1. Mix soy sauce, tomato paste, stock powder and spices with ½ cup water
  2. Marinate beef in mixture for 15–30 minutes
  3. Heat wok with oil (optional) and sauté garlic and chilli (if not using dried varieties)
  4. Add beef with marinade and stir fry until browned
  5. Add vegetables and stir fry until just tender
  6. Dissolve cornflour in a little cold water and add to sauce
  7. Stir fry until sauce thickens

Variation: substitute (frozen) stir fry mix for the vegetables

 

Pepper Steak

  • 100–125gm lean minced or sliced beef
  • 2 tbsp. chopped onion
  • ¾ cup red and/or green capsicum, sliced
  • Ginger and garlic granules
  • Black pepper (preferably cracked)
  • ½ tsp. honey
  • 2 tsp. soy sauce
  • ½ tsp. chicken stock powder
  • ½ tsp. cornflour
  • Canola oil

 

  1. Mix together oil, honey, soy sauce, stock powder, ginger, garlic and a generous amount of black pepper
  2. Marinade beef in mixture for 15–30 minutes
  3. Stir fry beef in marinade until browned
  4. Add capsicum and onion and stir fry
  5. Dissolve cornflour in a little cold water and add
  6. Stir fry until sauce thickens
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