Recipes

Total Recipe Time:  2-1/4 hours to 3 hours

2-1/2 pounds beef for stew, cut into 1-inch pieces
1 package (12 to 14 ounces) dried bean soup mix with seasoning packet (not quick cooking)
2 cans (14-1/2 ounces each) diced tomatoes with green peppers and onion
2 tablespoons vegetable oil
1 can (14 to 14-1/2 ounces) beef broth
3 cups frozen diced or hash-brown potatoes (optional)
Salt and pepper

1.

Soak beans in water overnight in refrigerator according to package directions. Reserve seasoning packet.

2.

Coat beef with seasoning from reserved packet. Heat 1 tablespoon oil in large stockpot over medium heat until hot. Brown 1/3 of beef; remove from stockpot. Repeat twice with remaining oil and beef, adding additional oil as needed.

3.

Pour off drippings; return beef to stockpot. Drain beans; discard water. Add beans, tomatoes and beef broth to stockpot. Bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours, or until beef is fork tender.

4.

Stir in potatoes, if desired; bring to a boil. Reduce heat; continue simmering, uncovered, 5 to 7 minutes or until potatoes are tender, stirring occasionally. Season with salt and pepper, as desired.

Makes 6 servings

Nutrition information per serving: 509 calories; 16 g fat (4 g saturated fat; 6 g monounsaturated fat); 91 mg cholesterol; 898 mg sodium; 46 g carbohydrate; 2.2 g fiber; 47 g protein; 6.3 mg niacin; 0.4 mg vitamin B₆; 2.8 mcg vitamin B₁₂; 8.2 mg iron; 22.6 mcg selenium; 7.2 mg zinc.

This recipe is an excellent source of protein, niacin, vitaminB₆, vitaminB₁₂, iron, selenium and zinc.

Total Recipe Time:  2-2-3/4 hours

1-1/2 pounds beef for stew, cut into 1 to 1-1/2-inch pieces
2 tablespoons vegetable oil
Salt
1 medium onion, chopped
1 medium jalapeño pepper, minced (with seeds)
2 cans (14-1/2 ounces each) chili-seasoned diced tomatoes

1.

Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with remaining beef. Remove beef from stockpot. Season with salt, as desired.

2.

Add remaining 1 tablespoon oil, onion and jalapeño pepper to stockpot. Cook and stir 5 to 8 minutes or until vegetables are tender. Return beef and juices to stockpot. Add tomatoes; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.

Makes 4 servings

Nutrition information per serving: 328 calories; 15 g fat (4 g saturated fat; 6 g monounsaturated fat); 73 mg cholesterol; 849 mg sodium; 2 g carbohydrate; 1.7 g fiber; 27 g protein; 3.5 mg niacin; 0.4 mg vitamin B₆; 2.3 mcg vitamin B₁₂; 3.8 mg iron; 18.3 mcg selenium; 5.8 mg zinc.

This recipe is an excellent source of protein, vitamin B₆, vitamin B₁₂, iron, selenium and zinc; and a good source of niacin.

Total Recipe Time:  1-3/4 to 2 hours

1 beef eye round roast (2 to 3 pounds)
4 cups prepared mashed potatoes, warmed
1/2 cup crumbled blue cheese

Walnut Crust:
1/2 cup finely chopped walnuts
3 tablespoons finely chopped green onion
1/2 teaspoon pepper

1.

Heat oven to 325°F. Combine Walnut Crust ingredients; press evenly onto all surfaces of beef roast.

2.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover. Roast in 325°F oven 1-1/2 to 1-3/4 hours for medium rare doneness. (Do not overcook.)

3.

Remove roast when meat thermometer registers 135°F. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare.)

4.

Meanwhile combine mashed potatoes and cheese in large bowl; keep warm.

5.

Carve beef roast into thin slices; season with salt and pepper as desired. Serve with mashed potatoes.

Makes 8 to 10 servings

Cook's Tip:  Any type of prepared mashed potatoes may be used in this recipe: instant, refrigerated, frozen or homemade.

Nutrition information per serving, 1/8 of recipe: 320 calories; 12 g fat(4 g saturated fat; 3 g monounsaturated fat); 61 mg cholesterol; 403 mg sodium; 21 g carbohydrate; 0.6 g fiber; 31 g protein; 6.1 mg niacin; 0.7 mg vitamin B₆; 1.5 mcg vitamin B₁₂; 2.9 mg iron; 29.3 mcg selenium; 4.9 mg zinc.

This recipe is an excellent source of protein, niacin, vitaminB₆, vitaminB₁₂, selenium and zinc; and a good source of iron.

Nutrition information per serving, 1/10 of recipe: 256 calories; 10 g fat(3 g saturated fat; 2 g monounsaturated fat); 49 mg cholesterol; 322 mg sodium; 17 g carbohydrate; 0.5 g fiber; 25 g protein; 4.9 mg niacin; 0.5 mg vitamin B₆; 1.2 mcg vitamin B₁₂; 2.3 mg iron; 23.4 mcg selenium; 3.9 mg zinc.

This recipe is an excellent source of protein, niacin, vitaminB₆, vitaminB₁₂, selenium and zinc; and a good source of iron.