Lean Beef Recipes
TGIF, Friday, October 30, 2009
I think many of us are so used to eating chicken, turkey, eggs, whey protein & the like in our diets, BUT, beef & pork can be part of it too. There are cuts of beef that are lean but today I am going to offer up some recipes made with lean ground beef. Now, I am not a beef fan so I have not tried them but I have made chili with extra lean ground turkey & it tasted great... so, those that love beef will like these even more!
I found 2 great recipes from Oxygen Women's Fitness:
Ground Beef Rollups - Makes 4 servings
Ingredients:
1 tbsp extra virgin olive oil
1 lb lean ground beef (or extra lean if you prefer)
1 fresh chili pepper, coarsely chopped
1 cup black beans, rinsed & drained
Sea salt & black pepper to taste
4 whole grain wraps, warmed (or not if you prefer)
3 scallions, chopped
Directions:
1. In a medium skillet, heat oil over medium heat. Add beef & brown well. Add chopped chili pepper & cook for 5 minutes until peppers are soft.
2. Add beans & season with salt & pepper or preferred seasoning. Cook until heated through, about 8 minutes.
3. Place 1 cup mixture in center of each wrap, sprinkle scallions over mixture (or not if you don't want them) and fold into a tight rollup. Serve hot.
4. If you prefer, maybe you want to spoon mixture over a piece of whole grain bread or half of a whole grain roll instead.
Nutrients per serving: Calories: 310, Total fats: 9g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 60mg, Sodium: 390mg, Total carbohydrates: 31g, Dietary fiber: 3g, Sugars: 2g, Protein: 29g, Iron: 4mg
Quick Chili - Makes 6 servings
Ingredients:
1 tbsp extra virgin olive oil
1 lb lean ground beef (or extra lean if you prefer)
1 large onion, chopped
2 gloves garlic, minced
2 chili peppers, coarsely chopped
2
z can chopped tomatoes
1 small can tomato paste
19-oz can black beans, rinsed & well drained
1 tbsp dried oregano
1 tbsp dried basil
Sea salt & black pepper to taste
Directions:
1. In a large skillet, heat oil over medium heat. Add ground beef & cook until well browned. Add onion & cook until soft. Add garlic & chili peppers & cook until soft, about 5 minutes.
2. Add chopped tomatoes & tomato paste. Stir well & heat until bubbling.
3. Add beans, spices, salt & pepper & turn to low heat. Simmer for 20 minutes. Serve hot on its own or over cooked brown rice OR if you prefer, maybe you want to spoon mixture over a piece of whole grain bread or half of a whole grain roll instead. Remember the nutritionals do NOT include the rice or bread if you do that!
Nutrients per serving: Calories: 220, Total fats: 6g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 40mg, Sodium: 300mg, Total carbohydrates: 25g, Dietary fiber: 7g, Sugars: 9g, Protein: 21g, Iron: 4mg
If you want more, here are 3 recipes I found on the web:
Low Fat Beef & Black Bean Chili
Low Fat Game Day Chili
Low Fat Crockpot Pork Chili
I think many of us are so used to eating chicken, turkey, eggs, whey protein & the like in our diets, BUT, beef & pork can be part of it too. There are cuts of beef that are lean but today I am going to offer up some recipes made with lean ground beef. Now, I am not a beef fan so I have not tried them but I have made chili with extra lean ground turkey & it tasted great... so, those that love beef will like these even more!
I found 2 great recipes from Oxygen Women's Fitness:
Ground Beef Rollups - Makes 4 servings
Ingredients:
1 tbsp extra virgin olive oil
1 lb lean ground beef (or extra lean if you prefer)
1 fresh chili pepper, coarsely chopped
1 cup black beans, rinsed & drained
Sea salt & black pepper to taste
4 whole grain wraps, warmed (or not if you prefer)
3 scallions, chopped
Directions:
1. In a medium skillet, heat oil over medium heat. Add beef & brown well. Add chopped chili pepper & cook for 5 minutes until peppers are soft.
2. Add beans & season with salt & pepper or preferred seasoning. Cook until heated through, about 8 minutes.
3. Place 1 cup mixture in center of each wrap, sprinkle scallions over mixture (or not if you don't want them) and fold into a tight rollup. Serve hot.
4. If you prefer, maybe you want to spoon mixture over a piece of whole grain bread or half of a whole grain roll instead.
Nutrients per serving: Calories: 310, Total fats: 9g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 60mg, Sodium: 390mg, Total carbohydrates: 31g, Dietary fiber: 3g, Sugars: 2g, Protein: 29g, Iron: 4mg
Quick Chili - Makes 6 servings
Ingredients:
1 tbsp extra virgin olive oil
1 lb lean ground beef (or extra lean if you prefer)
1 large onion, chopped
2 gloves garlic, minced
2 chili peppers, coarsely chopped
2
z can chopped tomatoes1 small can tomato paste
19-oz can black beans, rinsed & well drained
1 tbsp dried oregano
1 tbsp dried basil
Sea salt & black pepper to taste
Directions:
1. In a large skillet, heat oil over medium heat. Add ground beef & cook until well browned. Add onion & cook until soft. Add garlic & chili peppers & cook until soft, about 5 minutes.
2. Add chopped tomatoes & tomato paste. Stir well & heat until bubbling.
3. Add beans, spices, salt & pepper & turn to low heat. Simmer for 20 minutes. Serve hot on its own or over cooked brown rice OR if you prefer, maybe you want to spoon mixture over a piece of whole grain bread or half of a whole grain roll instead. Remember the nutritionals do NOT include the rice or bread if you do that!
Nutrients per serving: Calories: 220, Total fats: 6g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 40mg, Sodium: 300mg, Total carbohydrates: 25g, Dietary fiber: 7g, Sugars: 9g, Protein: 21g, Iron: 4mg
If you want more, here are 3 recipes I found on the web:
Low Fat Beef & Black Bean Chili
Low Fat Game Day Chili
Low Fat Crockpot Pork Chili
Feel free to "make it your own" by changing the spices or seasonings or using extra lean ground turkey or pork.. whatever floats your boat! Want to share your tricks with us? Pass it on.
I don't eat beef, chicken, turkey, eggs, or cheese. I can make these great recipes with TVP, Seitan, or a Boca product, however!
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Dr. J, thx for the vegetarian suggestions! I don't know much about that, obviously!
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Awesome, I'm going to have to try the chili recipe, especially. It's looks delish!
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Ooo-la-la! Those roll ups sound good. I'm borderline incompetent in the kitchen. This looks like something I'm capable of.
PS. Husband cooked all week. yee-haa!!
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Of course I had to go read this post just before lunch. Now I'm starving and ready to run out and get something substantial to eat!
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Josie, hope yo enjoy!
Josie from Yum Yucky, I am like you, not great in the kitchen. I look for easier recipes!
Phil, yes, reading recipes when you are hungry is not good!
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This looks awesome Jody! I can't wait to try this recipe out. How I love chili! mmm mmmm mmm!!!
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Those look really great and well seasoned. We don't eat beef, but I sometimes use soy crumbles in place of beef in recipes!
I hope you have a fabulous Friday night Jody.
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Amanda, hope you enjoy!
Diane, Dr. J had great suggestions for vegetarian ways to make this! I would use ground extra lean turkey for me.
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Yum and yum! The chilli beef dish looks great.
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