Category: Pork/Beef

 

Beef Paprika Goulash

Serves 5

Per serving

1 lean protein

2 ½ vegetables

3 condiments

 

• 2lb 4oz braising steak (ideally chuck steak)
• 10 sprays non-stick pan spray
• 1 cup sliced green spring onion
• 1 1/2 tsp hot, smoked paprika
• 1 tbsp paprika
• 1 beef stock cube
• 2 tbsp tomato purée
• 2 x 400g tins chopped tomatoes
• 1 large red and 1 large yellow pepper, deseeded and cut into roughly 1in chunks
• ½ teaspoon Flaked sea salt
• ½ teaspoon  Ground black pepper
• ¼ cup Roughly chopped flat-leaf parsley, to garnish (optional)

 

Preheat the oven to 350 degrees. Trim any hard fat from the beef and cut the meat into chunks. Season well with salt and black pepper.

Heat the spray in a large ovenproof casserole. Add the steak and fry over a high heat until lightly browned, turning every now and then. Tip the onions into the pan and cook with the beef for a few seconds.

Sprinkle both paprikas over the meat and crumble the beef stock cube on top. Add the tomatoes and tomato purée. Season with salt and pepper, stir well and bring to a simmer.

Cover with a tight-fitting lid and transfer to the oven. Cook for 1 hour. Carefully remove the casserole from the oven. Stir in the peppers, replace the lid and cook for a further hour or until the beef is tender. Garnish with the parsley before serving, if you choose.

Barbacoa Beef

Slightly modified from gimmiesomeoven.com

 

Makes 7 servings

Per serving

1 Lean protein

3 condiments

 

• 3 1/4lbs chuck roast (fat trimmed), cut into 2-inch chunks
• 2 cloves garlic, minced
• 4 tablespoons chipotles in adobo sauce, chopped
• 1/4 cup white onion, finely chopped
• 2 teaspoons cup fresh lime juice
• 2 tablespoons apple cider vinegar
• 3 bay leaves
• 1 teaspoon ground cumin
• 1 teaspoon dried Mexican oregano (or regular oregano)
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 tsp ground cloves
• 1/2 cup beef broth or water

 

This barbacoa recipe is simple to make in your slow cooker, and makes the most tender, flavorful, delicious barbacoa beef.

PREP: 10 MIN COOK: 4 HOURS 10 MIN TOTAL: 4 HOURS 20 MIN

DIRECTIONS:

Combine all ingredients in the bowl of a slow cooker. Toss gently to combine. Cover and cook on low for 6-8 hours, or on high for 3-4 hours, or until the beef is tender and falls apart easily when shredded with a fork.

Using two forks, shred the beef into bite-sized pieces inside of the slow cooker. Toss the beef with the juices, then cover and let the barbacoa beef soak up the juices for an extra 10 minutes. Remove cover and use a pair of tongs or a slotted spoon to serve the barbacoa beef.

If not using immediately, refrigerate the barbacoa beef with its juices in a sealed container for up to 5 days. Or freeze it for up to 3 months.

 

 

 

Goulash Soup with Red Peppers and Cabbage

Slightly adapted from kalynskitchen.com

Makes 6 servings

Per serving

½ Lean protein serving

3 condiments

½ fat serving

2 vegetable servings

 

Ingredients:

1 cup sliced green spring onions

1 tsp. finely minced garlic

1 T olive oil

1 T sweet Hungarian Paprika (I recommend Penzeys)

1 T hot Hungarian Paprika (I recommend Penzeys)

1/2 tsp. crushed caraway seed (optional)

4 cups homemade or canned beef stock

3 cups roasted tomatoes or 2 cans(14.5 oz.) diced tomatoes

2 cups finely diced cabbage

1 ¼ lb. lean ground beef (ground chuck is best)

1 jar (12 oz.) roasted red peppers, diced into 1 inch pieces

Instructions:

Heat large heavy frying pan, add oil, and saute onions about 5 minutes, until barely starting to color. Add garlic and saute 2 minutes more, then add paprika and caraway if using and saute 1 minute more.

Put onion/spice mixture into large soup pot. Deglaze pan with 1 cup of beef stock, then add that and rest of beef stock to soup pot. Add roasted tomatoes, cabbage and 2 cups water to soup pot and start to simmer.

Brown ground beef in frying pan until quite brown, breaking into small pieces as it cooks. When browned add to soup pot. Let simmer on very low heat one hour. (Taste for seasoning and add more paprika if desired. I personally think you can never have too much paprika in a soup like this.)
After one hour, add diced red peppers and simmer one hour more.  Serve hot.

Southwest Pot Roast

slightly adapted from Kalyn’s Kitchen

Makes 6 servings

Per serving

1 Lean protein

3 condiments

 

3 lb. boneless chuck roast, trimmed of visible fat

1 can reduced sodium beef broth

½ cup plus three tablespoons of your favorite salsa (I used Pace Picante Sauce – mild – you can  choose salsa with less than 2 grams sugar per serving)

2 teaspoons steak rub (I like Pride of Szeged Steak Rub)

10 sprays non-stick pan spray

 

Put beef broth in a small saucepan, removing any fat that has collected on top in the can. Boil until the broth is reduced to 1/2 cup.

 

While beef broth is reducing, trim all visible fat from chuck roast. You may need to cut the roast into several pieces to remove big pockets of fat. Rub pot roast on all side with steak rub (or your favorite seasonings for steak.) Heat pan spray in heavy frying pan (pans that aren’t nonstick will give the best browning.) Brown roast well on all sides. Don’t rush this step because browning provides flavor, and I think it’s especially important in crockpot cooking.

 

When roast is browned on all sides, put pieces of meat in crockpot, arranging them in a single layer. Pour reduced beef broth into frying pan and use a metal turner to scrape off any carmelized bits from the browned meat. Add ½ of the salsa and stir into broth, then pour salsa/beef broth mixture over pot roast.

 

Cook on high for one hour, then turn to low and cook 3-4 more hours, or until meat is very tender when pierced with a fork. (You could also cook for a longer time on low setting. If you don’t have a slow cooker, cook in a heavy dutch oven on stovetop at lowest setting for 2-3 hours.) Remove meat from crockpot and pour sauce into small saucepan. (If there is a lot of fat on top of the sauce, spoon it off or use a fat separator to remove the fat. You may not need to do this if you did a good job trimming.) Put meat back into crockpot to keep warm, then add remaining ½ of the salsa to the sauce and simmer.

Pork Paprika

Makes 6 servings

Per serving

½ Lean protein serving

2 vegetables

3 condiments

 

1 ¼ pounds pork loin

1 T + 2 teaspoons sweet paprika (use Hungarian or Spanish paprika in a tin for best flavor)

¼ teaspoon salt

½ teaspoon fresh ground black pepper for seasoning pork

10 sprays non-stick pan spray

8-12 oz. crimini or white mushrooms, washed and cut into thick slices

1 cup green spring onion, finely chopped

1 T finely minced garlic

1/2 tsp. dried thyme

1/2 tsp dried caraway seeds, ground or crushed (optional, but good)

1 can petite dice tomatoes plus juice (14.5 oz. can)

1/2 cup chicken stock (I used my homemade chicken stock)

2/3 cup plain low fat greek yogurt
Trim all visible fat from pork chops or pork loin roast, then cut meat into cubes about 1 inch square. Put pork in a bowl and toss with 1 T sweet paprika, salt, and fresh ground black pepper.

Heat heavy frying pan w non-stick cooking spray.  Brown pork over medium-high heat, turning several times so all sides are nicely browned, about 5-6 minutes. Remove pork to another dish and add a few more sprays to the pan, add sliced mushrooms and cook until nicely browned and all liquid has evaporated, about 5 minutes more. Remove mushrooms to same dish with the pork.

Add a chopped onion and cook until just starting to brown, about 3-5 minutes. Then add minced garlic, other 1 T paprika, dried thyme, and ground or crushed caraway seeds (if using) and cook about 1-2 minutes. Add petite diced tomatoes with juice and chicken stock, bring to a simmer, and cook about 10 minutes, or until the mixture is slightly thickened and flavors are well-blended.

After 10 minutes add the browned pork cubes and mushrooms back into the pan, cover and simmer about 10 minutes more, or until pork is hot and cooked through. Turn off heat, stir in greek yogurt and serve hot.