Canadian beef offers 13 essential nutrients.
Green onion curls and bamboo shoots are optional in this dish.
Courtesy photo/FOODLAND ONTARIO
If you are looking for a quick hit of iron, beef is the best source, according to the World Health Organization and Canada Beef.
The World Health Organization (WHO) stated in a 2002 report that beef is one of the richest sources of protein and amino acids when compared with other protein-rich foods.
According to Canada Beef (www.canadabeef.org), beef has 13 nutrients, which are classified as essential, meaning the human body cannot make them on its own. Beef is naturally high in protein and contains significant amounts of minerals such as iron and zinc and vitamins including riboflavin, thiamine, niacin, vitamin B6 and B12.
Iron
Canadian beef is a major source of heme iron, which helps to supply oxygen to the muscles and is absorbed easier by our bodies than the non-heme iron found in plants. Insufficient iron is responsible for increased fatigue, headaches and irritability.
Zinc
Canadian beef is a good source of zinc, which helps maintain the immune system, offers muscle recovery and supports the healing process.
Visit www.canadabeef.org for details and information.
Japanese beef stir fry
3 tbsp vegetable oil
1 lb beef top sirloin or tenderloin grilling steak, thinly sliced
2 medium onions, cut into eight wedges each
3 cloves garlic, minced
2 tbsp finely chopped gingerroot
12 oz mushrooms (white button and/or shiitake), sliced
1 sweet orange pepper, thinly sliced
6 cups sliced savoy cabbage
1 cup beef broth
1/2 cup naturally brewed soya sauce
1 tbsp granulated sugar
1 tbsp cornstarch
1 can (8 oz/227 g) bamboo shoots (optional), drained
Sliced green onions or green onion curls (optional)
In large deep skillet or wok, heat 1 tbsp of the oil over medium-high heat; stir fry beef for two minutes or until browned but still pink inside. Remove and set aside.
Heat remaining oil in skillet. Stir fry onions, garlic and gingerroot for two to three minutes. Add mushrooms and orange pepper; stir fry for one to two minutes. Add cabbage; stir fry for one to two minutes. Add broth; cover and steam until vegetables are crisp-tender, two to three minutes.
Mix soya sauce, sugar and cornstarch until smooth; stir into vegetables. Bring to boil, stirring constantly, and boil until thickened slightly. Add bamboo shoots (if using); return beef to pan and heat just until warm. Garnish with green onions (if using).
~ Recipe courtesy of Foodland Ontario
Stir fry cajun beef with couscous
1 can (28 oz/796 ml) diced tomatoes, drained and juice reserved
2 tbsp cornstarch
1 lb stir fry strips
1/2 cup each chopped onion, celery and sweet green pepper
2 cloves garlic, minced
2 tsp Cajun spice mix (recipe follows)
1 cup corn kernels, frozen or canned
Salt and pepper
Chopped fresh parsley
Combine reserved tomato juice and cornstarch in large sealable freezer bag. Add beef strips; seal bag, squeezing gently to massage marinade into beef. Refrigerate for up to 30 minutes.
Drain meat through colander set over bowl, reserving marinade. Stir fry beef strips using medium-high heat in hot lightly oiled non-stick skillet for two minutes or until browned, but still pink inside. Transfer meat to clean bowl.
Stir fry onion, celery, green pepper and garlic in same skillet for three to five minutes or until almost tender-crisp. Stir in Cajun spice mix.
Return beef to skillet along with any juices in bowl, reserved marinade, tomatoes and corn. Bring to boil; cook, stirring for one to two minutes or until sauce is bubbly and thickened slightly. Season with salt and pepper to taste if desired.
Garnish with parsley to serve.
Cajun spice mix
In small bowl, combine 4 1/2 tsp paprika, 1 tbsp each dried basil and oregano, 1 1/2 tsp dried thyme, 1 tsp garlic powder, 1/2 tsp each cayenne pepper and mace and 1/4 tsp pepper.
Store in glass airtight container until needed.
~ Recipe courtesy of www.beefinfo.org