Tasty Beef Recipes:  Perfect Pot Roast, Cheesy Spinach-Stuffed Meat Loaf, Beef and
Vegetable Stew with Beer, Rib-Eye Steak with Stilton Sauce

Copyright 1994 Knight-Ridder/Tribune Information Services

Knight-Ridder Newspapers 

Here are five ways to put beef on your table, if you've got a taste for what had been the
forbidden entree.

2 tablespoons vegetable oil
6 pound beef rump roast
1 cup beef broth
2 cups water
1 large yellow onion, peeled, ends removed, chopped
2 large carrots, peeled, ends removed, chopped
2 tablespoons tomato paste
1/4 teaspoon ground marjoram or 2 sprigs fresh marjoram, washed, dried
1/4 teaspoon ground thyme or 2 sprigs fresh thyme, washed, dried
1 bay leaf Pinch ground cinnamon Salt and pepper to taste
18-24 pearl onions or shallots, peeled, ends removed
18 baby carrots, peeled, ends removed or 4 regular carrots, cut into bite-size pieces
12 tiny new potatoes, scrubbed, eyes removed, or 6 medium potatoes, halved
1 tablespoon cornstarch, optional
1 tablespoon water, optional
1 tablespoon butter, softened, optional 1 tablespoon all-purpose flour, optional

In a heavy Dutch oven, heat vegetable oil over medium heat. When hot, add beef rump
roast. Lower heat and cook, turning frequently, until all sides are lightly browned.
Remove meat from pan and drain off all fat. Carefully wipe pan clean with a paper

Return roast to Dutch oven and add beef broth, water, yellow onion, carrots, tomato
paste, marjoram, thyme, bay leaf, cinnamon, salt and pepper. Stir to blend. Cover and
place Dutch oven over medium heat on top of stove or in a preheated 350-degree oven.
Cook at a low simmer, on stove or in oven, about 2 hours or until meat is almost

Remove meat from Dutch oven and skim off excess fat. Strain liquids through a fine
sieve, pressing out as much broth as possible.

Discard onions, carrots, and bay leaf. Return roast and strained liquid to Dutch oven.
Add pearl onions, baby carrots, and new potatoes. Place over medium-high heat and
bring to a boil. Cover and lower heat. Simmer about 15 minutes or until vegetables are

Remove meat and vegetables from liquid and keep warm. If liquid is not as thick as you
would like, in a small bowl dissolve cornstarch in water or knead 1 tablespoon butter in
1 tablespoon flour. Add cornstarch or butter mixture a small amount at a time, until
gravy is as thick as you desire. If using flour mixture, cook at least 2 minutes.

Slice meat and arrange down the center of a warm serving platter. Place vegetables
around the edge and lightly coat with gravy. Pass remaining gravy on the side. Serves 6
to 8.

Cook's note: Red wine or a hearty beer may replace one-half of the cooking liquid.
Celery, fresh peas and turnips may also be added with pearl onions and baby carrots.

Nutrition details per serving (based on 8 servings):

Calories 820

Percent of calories from fat 58 percent

Fat, 53 gm; Protein, 47 gm; Carbohydrate, 36 gm; Cholesterol, 171 mg; Sodium, 270 mg;
Diabetic exchanges: 6&1/4 medium-fat meat, 1&3/4 vegetable, 1&1/2 bread, 4&1/4 fat. 

Meat loaf:
1&1/2 pounds lean ground beef
   3/4 cup soft bread crumbs
1 egg
1 teaspoon salt
   1/8 teaspoon pepper
10 ounces frozen chopped spinach, thawed, well drained
   1/2 cup shredded part-skim mozzarella cheese
3 tablespoons Parmesan cheese, grated
1 teaspoon Italian seasoning
   1/4 teaspoon salt, optional
   1/8 teaspoon garlic powder
3 tablespoons ketchup
   1/4 cup shredded part-skim mozzarella cheese
Italian seasoning to taste, optional
Preheat oven to 350 degrees.

To prepare meat loaf: In a large bowl, combine ground beef, bread crumbs, egg, salt and
pepper. Mix lightly but thoroughly.

To prepare filling: In a medium bowl combine spinach, mozzarella cheese, Parmesan
cheese, Italian seasoning, salt if desired and garlic powder. Mix well and set aside.

Place beef mixture on waxed paper and pat into 14-inch by 10-inch rectangle. Spread
filling over beef, leaving 3/4-inch boarder around edges. Starting at short end, roll up
jelly roll- fashion. Press beef mixture over spinach filling at both ends to seal. Place seam
side down on rack in an open roasting pan.

Bake for 1 hour. Remove from oven.

To top: Spread ketchup over loaf; top loaf with mozzarella cheese and additional Italian
seasoning, if desired. Return to oven and continue baking 15 minutes. Remove from
oven and cut into 1-inch thick slices. Makes eight slices.

Cook's Note: To make soft bread crumbs, place torn bread slices in food processor, fitted
with steal steel blade, or blender container. Cover; process 30 seconds, pulsing on and
off, until fine crumbs form. One slice will yield about3/4 cup soft bread crumbs.

Nutrition details per serving:

Calories 306

Percent of calories from fat 49 percent

Fat, 17 gm; Protein, 27 gm; Carbohydrate, 11 gm; Cholesterol, 107 mg; Sodium, 717 mg;
Diabetic exchanges: 3&1/2 lean meat, 1/2 vegetable, 1/2 bread, 1&1/2 fat. 

1 tablespoon olive oil
2 pounds boneless beef round, trimmed of all fat and cut into 1-inch cubes
2 large onions, peeled, ends removed, thinly sliced, separated into rings (about 31/2
2 ribs celery, washed, ends removed, diced (about 1 cup)
1 medium sweet red pepper, washed, cored, seeded, diced (about 11/2 cups)
2 tablespoons water
4 cups carrots, peeled, ends removed, sliced
1 tablespoon dark brown sugar
2 teaspoons dried thyme leaves
Salt to taste, optional Pepper to taste
12 ounces dark or regular beer
14&1/2 ounces (just under 2 cups) reduced-salt beef broth or unsalted beef stock
8 medium potatoes (about 2 pounds), peeled, eyes removed, cut into eighths
1/2 cup green onion, washed, ends removed, thinly sliced, optional

In a Dutch oven or range top casserole, heat olive oil over medium heat. Working in
batches, add beef and brown on all sides. As beef browns, remove to a large plate.

Add onion, celery, red pepper and water to the Dutch oven or casserole dish and stir to
scrape brown bits from the bottom. Cover and cook over low heat 10 minutes or until
onion is softened. Return beef to the pot. Add carrots, sugar, thyme, salt if desired,
pepper, beer and beef broth or stock. Cover and bring to a simmer. Adjust heat and
simmer, covered, 1&1/2 hours or until beef is tender. Add potatoes; press down to cover
with liquid. Simmer 20 minutes or until potatoes are tender. Sprinkle with green
onions before serving. Makes 8 servings, about 1&1/2 cups each.    Nutrition details per

Calories 368

Percent of calories from fat 24 percent

Fat, 10 gm; Protein, 30 gm; Carbohydrate, 39 gm; Cholesterol, 74 mg; Sodium, 119 mg;
Diabetic exchanges: 3&1/4 meat, 2 vegetable, 1&1/2 bread,1/2 fat. May not be
recommended for diabetics. 

1/4 pound Stilton roquefort, or blue cheese, softened (1/2 cup)
1/4 cup unsalted butter, softened
3/4 cup dry white wine
2 teaspoons green peppercorns or green peppercorns in brine, drained
1/2 cup heavy cream
2 teaspoons fresh parsley leaves, washed, dried, minced
1 pound, 1-inch thick, rib-eye steak
Salt and pepper to taste
Watercress sprigs for garnish, optional

In a large bowl, cream together cheese and butter until mixture is smooth. Set aside.

In a medium sauce pan, add wine and peppercorns; bring to a boil. Simmer 15 to 20
minutes, or until reduced to about 1 tablespoon. Add heavy cream, and simmer again
until it is reduced by half, 10 to 12 minutes. Reduce heat to moderately low, whisk the
cheese mixture, a little at a time, into the cream mixture. Whisk in parsley. Remove pan
from heat and keep the sauce warm.

Heat a well-seasoned, ridged grill pan over moderately high heat until it is hot. Season
the steak with salt and pepper to taste. Add the steak to grill pan and cook 4-5 minutes
on each side for medium-rare meat. (Alternatively, the steak may be broiled under a
preheated broiler about 4 inches from the heat for 4-5 minutes per side.)

Remove steak and let stand covered on a cutting board for 10 minutes. Cut into thin
slices and serve with sauce and garnished with watercress if desired. Serves 2-3.

Nutrition details per serving (based on 3 servings):

Calories 806

Percent of calories from fat 82 percent

Fat, 73 gm; Protein, 33 gm; Carbohydrate, 3 gm; Cholesterol, 220 mg; Sodium, 771 mg;
Diabetic exchanges:1/4 milk, 4&1/2 high fat meat, 7&1/4 fat.

2 tablespoons butter or vegetable oil
4&3/4 pounds beef chuck pot roast, trimmed of fat, bones reserved
6 cups green cabbage, washed, chopped
3 celery stalks, washed, ends removed, chopped
2 large onions, peeled, ends removed, chopped
2 large carrots, peeled, ends removed, chopped
58 ounces beef broth
29 ounces diced peeled tomatoes, with juices
4 large, red-skinned potatoes, peeled, eyes removed, cut into1/2 inch pieces
32 ounces canned julienned beets, with juices
2&1/2 tablespoons cider vinegar
1 tablespoon sugar
Salt and pepper to taste
12 tablespoons sour cream, divided
Chopped fresh dill, washed, dried or dried dill to taste

In a heavy, 8-quart pot, melt butter or heat vegetable oil over high heat. Working in
batches, add beef and bones and brown on all sides. Transfer to a plate. Add cabbage,
celery, onions and carrots to pot and saute until tender, about 15 minutes. Return meat,
bones and any juices to pot. Add broth and tomatoes. Bring to a boil. Reduce heat, cover
and simmer 1 hour.

Add potatoes to soup, simmer until tender, about 30 minutes. Discard bones. Remove
meat and, if desired, cut into small bite-size pieces: return to soup. Cover and refrigerate

Just before serving, skim fat from surface of soup. Bring soup to a boil. Add beets; heat
through. Add cider vinegar and sugar. Season with salt and pepper. Ladle into 12 soup
bowls. Top each with 1 tablespoon sour cream and sprinkle with dill. Serves 12.

Nutrition details per serving:

Calories 185

Percent of calories from fat: 31 percent

Fat, 6 gm; Protein, 5 gm; Carbohydrate, 29 gm; Cholesterol, 6 mg; Sodium, 846 mg;
Diabetic exchanges:1/4 lean meat, 3 vegetable,1/2 bread, 1&1/4 fat.

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