Category Archives: Beef

Beef and Barley Soup

The cold weather is here so this one of my favourite hearty soups to warm the soul. I love the rich combination of beef and barley and the fresh flavours of parsley. I promise it will warm you up:) Enjoy!

Preparation time: 10 minutes
Cooking time: 20-25 minutes plus soaking of the barley
1 cup pearl barley
1.5 litres beef stock
1 carrot, sliced
3 spring onions, sliced
270g corn kernels
3 sticks celery
250g beef fillet, thinly sliced
¼ cup parsley, chopped

1.     Place barley in a bowl and cover with boiling water. Soak for at least 2 hours, preferably overnight then drain. (Note: If you don’t have time to soak the barley, you will have to increase the cooking time in step 2 to 35 minutes.)

2.     Place stock in a large saucepan. Add barley and bring to the boil. Cook for 15-20 minutes. Add carrot, spring onions, corn, celery and beef and cook a further 3-5 minutes.

3.     Stir through parsley and serve with wholegrain crusty bread, if desired.

Serves 4

Mexican Pie

Preparation time: 10 minutes
Cooking time: 30 minutes

500g lean beef mince
1 tablespoon ground cumin
juice of lemon
½ cup salsa
400g can diced tomatoes
400g can four bean mix, rinsed and drained
¼ cup coriander, chopped
4 tortillas or flatbreads
½ cup reduced fat grated cheddar cheese
1/3 cup low fat natural yoghurt
1/2 avocado, mashed

1. Pre-heat oven to 180ºC. Place mince and cumin in a large frying pan and cook over high heat until golden. Mix through lemon juice, salsa, tomatoes, beans and coriander and cook a further 2-3 minutes.

2. Place tortillas or flatbread on a flat surface and place a 20cm cake tin (lined with baking paper) on top. Cut around the edge with a sharp knife to form a circle that fits into the tin.

3. Spoon 1/3 of the mixture onto the base then repeat with remaining layers. Top with cheese and bake in the oven for 15-20 minutes. Serve with yoghurt, avocado and salad if desired.

Serves 6

Slow Cooked Beef Bourgignon

With these cold Autumn days creeping in, it’s time to get out the slow cooker! The perfect and easy way to make delicious hearty dinners for the cooler nights. I love a good beef bourgignon- the rich flavours of garlic, beef and red wine are a favourite of mine. Enjoy! 

Preparation time: 10 minutes
Cooking time: 3-4 hours or 6-8 hours
1 onion, sliced
3 cloves garlic, crushed
500g chuck steak, fat removed and diced
2 tablespoons plain flour
½ cup beef stock
2 cup red wine
200g button mushrooms, quartered
1 large zucchini, chopped
½ cup parsley, chopped

1. Dust meat in flour then spray a non-stick frying pan with olive oil. Add onion, garlic and steak and sauté for 2 minutes or until brown. Place into slow cooker.

2. Add beef stock, red wine, mushrooms and zucchini and cook on HIGH for 3-4 hours or LOW for 6-8 hours or until meat is tender.

3. Stir through parsley and serve with brown rice or mashed potato.
Serves 4

Balsamic Beef with Roasted Pumpkin

If you’re looking for a great quick, easy and tasty dish that gives you a hit of iron without the heaviness of eating a big steak, try this. The sweetness of the pumpkin with the tangy balsamic contrast beautifully with the freshness of the parsley and the peppery rocket. With only 255 calories, it’s guilt free eating:)

Preparation time: 10 minutes
Cooking time: 20 minutes
500g pumpkin, peeled an cut into approx 3cm x (1cm thick pieces)
sea salt, to taste
500g beef rump steak
2 tablespoons balsamic vinegar
2 teaspoons honey
1 clove garlic
1/3 cup parsley, chopped
100g rocket leaves (or extra parsley)

1. Pre-heat oven to 190ºC. Mix together vinegar, honey, garlic and parsley and pour over beef to marinate.
2. Place pumpkin on a tray lined with baking paper and season with salt. Bake for 15-20 minutes or until soft.
3. Place beef onto a pre-heated char-grill or BBQ and cook for 2-3 minutes each side. Leave to rest for 5 minutes, then slice and reserve juices.
4. Divide pumpkin between plates, top with beef and rocket and drizzle with beef juices.
Serves 4

Note: You can also serve this with mashed potato or bread for those with larger appetites but that will not be included in the nutritional analysis.

Calories: 255 Fat: 8.97g Carbs: 13.87 Fibre: 1.21g Sugar: 6.36g Protein: 27.94g