A heart-healthy one-dish meal that is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.
- 1 lb top round beef
- 1 Tbsp paprika
- 1-1/2 tsp oregano
- 1/2 tsp chili powder
- 1/4 tsp garlic powder
- 1/4 tsp black pepper
- 1/8 tsp red pepper
- 1/8 tsp dry mustard
- 8 red-skinned potatoes, halved
- 3 C finely chopped onion
- 2 C beef broth
- 2 large garlic cloves, minced
- 2 large carrots, peeled, cut into very thin 2-1/2-inch strips
- 2 bunches mustard greens, kale, or turnip greens, stems removed, (1/2 lb each) coarsely torn
- as needed nonstick spray coating
1. Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide.
2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
3. Spray a large heavy skillet with nonstick spray coating. Preheat pan over high heat.
4. Add meat; cook, stirring for 5 minutes.
5. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
6. Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.
7. Serve in large serving bowl, with crusty bread for dunking.
Yield:6 servings--Serving Size: 7 oz
Each serving provides:
Calories: 342
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 45 mg
Sodium: 101 mg
National Heart, Lung, and Blood Institute
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