STYLE

Asian beef bites or mini cheeseburgers great way to serve protein to kids

03/19/2012 04:12 EDT | Updated 05/19/2012 05:12 EDT
Here are two tasty ways to use ground beef, which is a rich source of protein.

Asian Beef Bites With Speedy Slaw

Kids love ground beef, especially when served as these brochette-style Beef Bites with plum sauce for dipping and some crunchy slaw on the side. You could also make the Beef Bites recipe into burgers and serve with the slaw as a topper.

500 g (1 lb) lean/extra lean ground beef sirloin, ground round or chuck

50 ml (1/4 cup) wheat germ

2 green onions, thinly sliced

30 ml (2 tbsp) sodium-reduced soy sauce

15 ml (1 tbsp) finely grated ginger root

1 egg, lightly beaten

1 ml (1/4 tsp) pepper

Speedy Slaw (recipe follows)

In a bowl, lightly combine beef, wheat germ, onions, soy sauce, ginger root, egg and pepper. Gently form into about 30 meatballs (each about 2.5 cm/1 inch in diameter).

Bake on a lightly oiled, foil-lined baking tray in a 200 C (400 F) oven for 10 to 15 minutes or until a digital rapid-read thermometer inserted into centre of several meatballs reads 71 C (160 F).

Thread 3 or 4 meatballs on each skewer and serve with Speedy Slaw.

Makes 7 servings.

Nutrition information per serving based on 4 lean meatballs without slaw: 144 calories; 13 g protein; 9 g fat; 4 g carbohydrate; 388 mg sodium.

Speedy Slaw

Salad can be made up to a day in advance to give flavours a chance to blend and develop.

50 ml (1/4 cup) rice vinegar

50 ml (1/4 cup) granulated sugar

30 ml (2 tbsp) vegetable oil

7 ml (1 1/2 tsp) Dijon mustard

5 ml (1 tsp) sesame oil

Half a bag (454-ml/16-oz size) coleslaw salad mix

1 green onion, sliced

125 ml (1/2 cup) snow peas, halved lengthwise

125 ml (1/2 cup) canned sliced water chestnuts (drained and halved)

125 ml (1/2 cup) roasted shelled peanuts (optional)

In a medium bowl, whisk together rice vinegar, sugar, vegetable oil, Dijon and sesame oil. Toss with coleslaw salad mix, green onion, snow peas, water chestnuts and peanuts, if using.

Makes about 1 l (4 cups).

Source: Canada Beef, www.beefinfo.org

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Beef Cheeseburger Mini Meat Loaves

Kids will love the fast-food flavours of this recipe and adults will love how fast these cook compared to regular meat loaf.

750 g (1 1/2 lb) extra lean or lean ground round, chuck or sirloin

1 egg, beaten

250 ml (1 cup) shredded cheddar cheese, divided

75 ml (1/3 cup) finely shredded onion (1 small)

50 ml (1/4 cup) dry breadcrumbs

30 ml (2 tbsp) each burger relish and prepared mustard

1 ml (1/4 tsp) each salt and pepper

125 ml (1/2 cup) ketchup

In a bowl, combine beef, egg, 125 ml (1/2 cup) of the cheese, onion, breadcrumbs, relish, mustard, salt and pepper. Mix lightly but thoroughly to blend.

Lightly spray 12 muffin or custard cups with cooking spray. Divide beef mixture among cups; make indentation in centre of each with the back of a spoon. Fill each indentation with ketchup, dividing amount evenly among cups. Sprinkle each with remaining cheese, dividing equally.

Bake in a 190 C (375 F) oven for 25 to 30 minutes or until a digital rapid-read thermometer inserted into meat portion of each reads 71 C (160 F).

Makes 6 servings, 2 meat loaves each.

Make Ahead Tip: For a wholesome meal that is ready when you are, make ahead and freeze some mini meat loaves. Wrap each cooled meat loaf separately in plastic wrap or foil; freeze for up to 3 months. Thaw and heat in microwave in just minutes.

Nutrition information per serving (when made with ground round): 317 calories; 30 g protein; 16 g fat, 12 g carbohydrates.

Source: Canada Beef, www.beefinfo.org

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