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.
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
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.orgSuggest a correction