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 have some beef burgers on hand, see the entry 6 Ways with Beef Burgers.

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

Creamy Beef Pasta

Chilli Con Carne

Beef and Peas Pilau

Savoury Mince with Mashed Potatoes

Beef Stroganoff

Beef Goulash

Beef Curry

Beef Chow Mein

Stir Fried Beef

Pepper Steak

Mongolian Beef with Noodles

 

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, halved
  • 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)

Variation: substitute ¼ cup frozen peas for the carrot or the potatoes

Microwave method: at Step 3 place beef and vegetables (excluding canned potatoes) in a microwave proof dish and instead of Steps 5–6, cover tightly but with some venting, and microwave on high for 4–5 minutes. Let stand for 1–2 minutes.

 

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
  • 2 tsp. tomato paste
  • 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
  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

 

Creamy Beef Pasta

  • 100–125gm lean minced beef or veal
  • ½ cup pasta
  • 1 tbsp. tomato paste
  • Dried onion, garlic and pepper
  • Parsley and basil
  • 1 tbsp. natural yoghurt
  • Shredded Parmesan cheese
  • Olive or canola oil

 

  1. Sauté beef with dried onion and spices until thoroughly browned
  2. Add tomato paste with herbs and heat through
  3. Add ½ cup water and simmer for 10–15 minutes
  4. Add another ½ cup water, bring to the boil and add pasta
  5. Simmer, stirring often, for 12–15 minutes, adding more water if required, until the pasta is cooked
  6. Stir in a sprinkle of Parmesan cheese until melted
  7. Remove from heat and stir in yoghurt

Variation: substitute 1–2 tsp. basil pesto for parsley and basil

 

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. Add 1/3 cup boiling and simmer for 10 minutes
  5. Add rice and simmer for a further 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)

 

Savoury Mince with Mashed Potatoes

  • 100–125gm lean minced beef or veal
  • ½ cup frozen mixed vegetables
  • 1 tbsp. tomato paste
  • 2 tsp. soy sauce
  • 1 tbsp. chopped onion
  • Garlic, pepper and paprika
  • Oregano and parsley
  • 2 tsp. cornflour
  • 1 tbsp. natural yoghurt (optional)
  • ¼ cup instant mashed potatoes
  • 2 tsp. skim milk powder (optional)
  • Olive or canola oil

 

  1. In a small saucepan, sauté onion with garlic, pepper and paprika
  2. Add mixed vegetables and sauté to heat through
  3. Add minced beef and sauté until browned
  4. Add 1/3 cup boiling water with tomato paste, soy sauce, oregano and parsley
  5. Sprinkle with cornflour and stir through
  6. Simmer for 20 minutes, stirring occasionally
  7. Remove from heat and stir in yoghurt (optional)
  8. Place instant mashed potatoes in a bowl and stir through skim milk powder (optional)
  9. Add enough boiling water to reconstitute
  10. Top with savoury mince

Variation: to make Shepherd’s Pie, at Step 6 simmer for 15 minutes, omit Step 7 then place mince mixture in a small pie dish, spread reconstituted mashed potatoes over the mince, sprinkle with shredded Parmesan cheese and paprika (optional) and bake in a preheated hot (200°C) toaster oven for 15 minutes.

 

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 stock powder 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. Marinate 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

Variation: blanche or lightly steam 3–4 (frozen) broccoli florets and substitute for the capsicum

 

Mongolian Beef with Noodles

  • 100–125gm lean minced or sliced beef
  • ½ portion instant noodles
  • ½ cup red capsicum and carrot, finely sliced
  • 2 tsp. soy sauce
  • 1 tsp. honey or sugar
  • Dried onion, garlic granules, chilli and ginger
  • Canola oil

 

  1. Douse noodles in boiling water for 3 minutes, drain, retaining some of the water and set aside
  2. Heat oil in a wok
  3. Add beef with spices and stir fry until well browned
  4. Stir soy sauce and honey into 1/3 cup noodle water and add to beef
  5. Add capsicum and carrot and stir fry until wilted
  6. Add noodles and stir fry to heat through
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