গরুর মাংস

পুষ্টি তথ্য
ভাজা গরুর মাংস, স্থল, 80% চর্বিহীন মাংস / 20% চর্বি,
১ ভোজন প্রতি পরিমাণ (3 অজ) (85 গ্রাম)
Calories                   230
                                             %দৈনিক মূল্য*
মোট ফ্যাট            15.1 গ্রাম            23%
সম্পৃক্ত চর্বি            5.7 গ্রাম           28%
Polyunsaturated চর্বি          0.4 গ্রাম
Monounsaturated চর্বি 6.7 গ্রাম
ট্রান্স ফ্যাট               1     গ্রাম
কলেস্টেরল          77.3 মিলিগ্রাম     26%
সোডিয়াম            63.8 মিলিগ্রাম        3%
পটাসিয়াম            258,4 মিগ্রা           7%
মোট কার্বোহাইড্রেট         0 গ্রাম   0%
খাদ্যতালিকাগত ফাইবার 0 গ্রাম           0%
চিনির                 0 গ্রাম
প্রোটিন                        21.9 গ্রাম
ভিটামিন 'এ'                                   0%
ক্যালসিয়াম                                  2%
ভিটামিন D                                  2%
ভিটামিন বি 12                             38%
ভিটামিন সি                                 0%
আয়রন                                       12%
ভিটামিন বি 6                               15%
ম্যাগনেসিয়াম                               4%

কোরবানীর পর মাংস ভাল ভাবে পরিস্কার করতে হয় । বেশী পানি দিয়ে ধোঁয়া উচিত নয় অনেক সময় ধরে পানিতে বিজিয়ে রাখাও ঠিক নয় । কেন না, বেশী পানি বা সময় এ কাজ করলে, ভিটামিন ও মাইক্রোনিউট্রিয়েন্ট গুলি বের হয়ে যাবে ।

যে কোন রকম রান্না করার আগে, ভাল করে মেরিনেট করে নিতে হবে ।

BEEF, PEPPER & MUSHROOM KABOBS

INGREDIENTS

1 pound beef Top Sirloin Steak boneless, cut 1-inch thick

1 large green, red or yellow bell pepper, cut into 1-1/4-inch pieces

12 large mushrooms

1 package (6.0 ounces) long grain and wild rice blend

1/4 teaspoon salt

Seasoning:

1 tablespoon fresh lemon juice

1 tablespoon olive oil

1 tablespoon water

2 teaspoons Dijon-style mustard

1 teaspoon honey

1/2 teaspoon dried oregano leaves

1/4 teaspoon pepper

INSTRUCTIONS FOR BEEF, PEPPER & MUSHROOM KABOBS

Trim fat from beef steak; cut into 1-1/4-inch pieces. In large bowl, whisk together seasoning ingredients; add beef, bell pepper and mushrooms, tossing to coat. Alternately thread pieces of beef, bell pepper and mushrooms on each of four 12-inch metal skewers.

Prepare rice according to package directions; keep warm.

Meanwhile place kabobs on grid over medium, ash-covered coals. Grill kabobs, covered, 8 to 11 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally; season with salt. Serve kabobs with rice.

Test Kitchen Tips

To broil, place kabobs on rack in broiler pan so surface of meat is 3 to 4 inches from heat. Broil 9 to 12 minutes for medium rare to medium doneness, turning occasionally; season with salt.

GRILLED STEAK AND FRESH MOZZARELLA FLATBREAD

INGREDIENTS

1 to 1-1/4 pounds beef Top Sirloin Filets, cut 1 inch thick, tied

1-1/2 teaspoons lemon pepper

2 cups packed fresh baby spinach

1/4 pound fresh mozzarella cheese, cut into 1/2 inch pieces (3/4 cup)

2 tablespoons chopped fresh basil

1-1/2 teaspoons balsamic vinegar

4 naan breads (Indian flatbread) or pita breads

INSTRUCTIONS FOR GRILLED STEAK AND FRESH MOZZARELLA FLATBREAD

Press lemon pepper evenly onto steaks. Place steaks on grid over medium, ash-covered coals. Grill, covered, 12 to 17 minutes (over medium heat on preheated gas grill, 12 to 16 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Meanwhile, combine spinach, cheese and basil in large bowl. Drizzle with balsamic vinegar; toss to coat and set aside.

Remove steak from grill and let stand 5 minutes. Place naan on grill; grill, covered, 1 to 3 minutes or until lightly browned, turning once.

Carve steaks into slices. Top naan evenly with spinach mixture and steak slices. 

BEEF AND EGG BREAKFAST MUGS

INGREDIENTS

1 recipe Basic Country Beef Breakfast Sausage (recipe follows)

1 cup chopped fresh vegetables such as tomato, baby spinach, bell pepper, zucchini or green onion

1/2 cup shredded reduced-fat cheese such as Cheddar, Monterey Jack or American

8 large eggs

Salt and pepper (optional)

Toppings (optional):

Dairy sour cream, salsa, sriracha, ketchup

INSTRUCTIONS FOR BEEF AND EGG BREAKFAST MUGS

Prepare Basic Country Beef Breakfast Sausage. Remove skillet from heat; let cool 10 minutes, stirring occasionally. Evenly divide beef and vegetables into eight food-safe quart-size plastic bags. Close securely and refrigerate up to 4 days.

For each serving, spray one 6 to 12-ounce microwave-safe mug or bowl with non-stick cooking spray. Add 1 egg and 1 tablespoon water; whisk with fork. Stir in 1 bag refrigerated beef-vegetable mixture.

Microwave, uncovered, on HIGH 30 seconds. Remove from oven; stir. Continue to microwave on HIGH 30 to 60 seconds or until egg is just set. Stir. Top with cheese. Let stand 30 seconds or until cheese is melted. Season with salt and pepper, if desired. Serve with Toppings, if desired. 
Basic Country Beef Breakfast Sausage:
Combine 1 pound ground beef (93% lean or leaner), 2 teaspoons chopped fresh sage or 1/2 teaspoon rubbed sage, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon salt, 1/4 to 1/2 teaspoon crushed red pepper in large bowl, mixing lightly but thoroughly. Heat large nonstick skillet over medium heat until hot. Add beef mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.
Taco Seasoning Variation:
Prepare beef as directed above, substituting 1 packet (1 ounce) reduced-sodium taco seasoning mix for herbs and seasonings in step 1.

Test Kitchen Tips

Cooking times are for fresh or thoroughly thawed Ground Beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

GRECIAN BEEF STRIP STEAKS & MUSHROOM KABOBS

INGREDIENTS

2 beef Strip Steaks Boneless, cut 1 inch thick (10 ounces each)

1 pound medium mushrooms

1 medium red onion, cut into wedges

2 tablespoons olive oil

6 lemon wedges

1/4 cup crumbled feta cheese (optional)

Salt

Lemon Pepper Rub:

3 large cloves garlic, minced

2-1/2 teaspoons lemon pepper

1-1/2 teaspoons dried oregano

INSTRUCTIONS FOR GRECIAN BEEF STRIP STEAKS & MUSHROOM KABOBS

Combine Lemon Pepper Rub ingredients. Combine mushrooms, onion, oil and 2 teaspoons rub in medium bowl; toss. Alternately thread mushrooms and onion onto six 12-inch metal skewers. Finish with a lemon wedge.

Press remaining rub onto beef steaks. Place steaks and kabobs on grid over medium, ash-covered coals. Grill steaks, covered, 11 to 14 minutes (over medium heat on preheated gas grill, 11 to 15 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Grill kabobs 6 to 8 minutes or until mushrooms are tender, turning occasionally.

Remove vegetables from skewers; toss with cheese, if desired. Carve steaks into slices. Season beef and vegetables with salt, as desired.

NUTRITIONAL INFORMATION FOR CARNE ASADA

Nutrition information per serving (1/4 of recipe): 265 calories; 13 g fat (4 g saturated fat; 3 g monounsaturated fat); 71 mg cholesterol; 214 mg sodium; 4 g carbohydrate; 2.4 g fiber; 32 g protein; 9.2 mg niacin; 0.7 mg vitamin B₆; 1.7 mcg vitamin B₁₂; 2.6 mg iron; 37.5 mcg selenium; 5.8 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B₆, vitamin B₁₂, selenium and zinc; and a good source of iron.

BEEF STIR-FRY WITH COUSCOUS

INGREDIENTS

1-1/4 pounds beef Top Sirloin Steak Boneless, cut 1 inch thick

1 can (14 to 14-1/2 ounces) ready to serve beef broth

1 cup couscous

1 tablespoon olive oil

1 medium red bell pepper, cut into 1/4-inch thick strips

1/2 cup coarsely chopped Vidalia or other sweet onion

1/2 cup prepared honey-Dijon barbecue sauce

1 tablespoon chopped fresh parsley

Parsley sprigs

INSTRUCTIONS FOR BEEF STIR-FRY WITH COUSCOUS

Trim fat from beef steak. Cut steak lengthwise in half and then crosswise into 1/4-inch thick strips; set aside.

In medium saucepan, bring beef broth to a boil. Stir in couscous; cover pan and remove from heat.

In large nonstick skillet, heat oil over medium-high heat until hot. Add beef, 1/2 at a time, and stir-fry 1 to 2 minutes or until outside surface is no longer pink. Remove from skillet with slotted spoon; keep warm.

In same skillet, stir-fry bell pepper and onion 2 to 3 minutes or until crisp-tender. Return beef to skillet; stir in barbecue sauce. Cook and stir 1 to 2 minutes or until heated through. Arrange beef mixture on couscous; sprinkle with chopped parsley. Garnish with parsley sprigs.

CONFETTI BEEF TACOS

INGREDIENTS

1 pound Ground Beef

2 teaspoons chili powder

1/2 teaspoon salt

1 can (11 ounces) corn, drained

1 cup prepared chunky salsa

12 taco shells, warmed

Toppings:

Shredded Monterey Jack cheese, thinly sliced lettuce, sliced ripe olives, chopped tomatoes

INSTRUCTIONS FOR CONFETTI BEEF TACOS

Heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into small crumbles and stirring occasionally. Pour off drippings; season with chili powder and salt.

Stir in corn and salsa; heat through. Serve in taco shells with toppings.

Test Kitchen Tips

Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of Ground Beef doneness.

NUTRITIONAL INFORMATION FOR CONFETTI BEEF TACOS

Nutrition information per serving, using 80% lean Ground Beef: 464 calories; 23 g fat (8 g saturated fat; 7 g monounsaturated fat); 76 mg cholesterol; 1090 mg sodium; 38 g carbohydrate; 4.2 g fiber; 27 g protein; 5.9 mg niacin; 0.4 mg vitamin B₆; 2.4 mcg vitamin B₁₂; 3.0 mg iron; 19.1 mcg selenium; 5.8 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B₆, vitamin B₁₂, selenium and zinc; and a good source of fiber and iron.

Nutrition information per serving: 407 calories; 16 g fat (5 g saturated fat; 4 g monounsaturated fat); 84 mg cholesterol; 1007 mg sodium; 35 g carbohydrate; 1.5 g fiber; 31 g protein; 6.9 mg niacin; 1.4 mg vitamin B₆; 2.8 mcg vitamin B₁₂; 3.2 mg iron; 21.2 mcg selenium; 6.7 mg zinc; 100.9 mg choline.

This recipe is an excellent source of protein, zinc, niacin, vitamin B₆, vitamin B₁₂ and selenium; and a good source of iron and choline.

-EASY BAKED BEEF, BEAN AND CORN QUESADILLAS

INGREDIENTS

1 pound Ground Beef (95% lean)

Salt and pepper

1 cup prepared salsa

1/2 cup canned black beans, rinsed, drained

1/2 cup frozen corn, defrosted, drained well

8 small flour tortillas (6 to 7-inch diameter)

3/4 cup shredded reduced fat Cheddar cheese or Mexican cheese blendINSTRUCTIONS FOR EASY BAKED BEEF, BEAN AND CORN QUESADILLAS

Heat oven to 400°F. Heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings; season with salt and pepper, as desired.

Stir in salsa, beans and corn; cook and stir 4 to 5 minutes or until thickened and heated through.

Spray baking sheet with cooking spray. Arrange 4 tortillas on baking sheet, overlapping slightly, if necessary. Sprinkle 1/2 of cheese evenly over tortillas. Spoon beef mixture evenly over cheese; top with remaining cheese and tortillas. Spray top tortillas with cooking spray.

Bake in 400°F oven 11 to 13 minutes or until quesadillas are lightly browned and edges are crisp. Cut into wedges to serve.

Test Kitchen Tips

Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of Ground Beef doneness.

Serve with a simple Mexican-style coleslaw of packaged coleslaw tossed with sliced green onions, olive oil, lime juice, salt and pepper.

NUTRITIONAL INFORMATION FOR EASY BAKED BEEF, BEAN AND CORN QUESADILLAS

Nutrition information per serving: 452 calories; 13 g fat (5 g saturated fat; 6 g monounsaturated fat); 80 mg cholesterol; 1151 mg sodium; 46 g carbohydrate; 5.3 g fiber; 38 g protein; 8.9 mg niacin; 0.5 mg vitamin B6; 2.4 mcg vitamin B12; 5.8 mg iron; 36.0 mcg selenium; 7.1 mg zinc.

MEXICAN STEAK SOFT TACOS

INGREDIENTS

12 ounces grilled beef steak, cut into slices

1/2 cup sour cream

2 teaspoons fresh lime juice

1 clove garlic, minced

1/4 teaspoon salt

1/8 teaspoon pepper

1/2 cup drained canned black beans

1/2 cup chopped seeded tomatoes

3 cups thinly sliced romaine lettuce

4 medium whole wheat or flour tortillas (8 to 10-inch diameter)

INSTRUCTIONS FOR MEXICAN STEAK SOFT TACOS

Combine sour cream, lime juice, garlic, salt and pepper in small bowl.

Spread each tortilla evenly with sour cream mixture leaving 1/2-inch border around edge. Top with black beans; place steak slices on 1 side of each tortilla. Top with tomatoes and lettuce. Fold tortillas in half to serve.
Recipe adapted from and photo as seen in The Healthy Beef Cookbook, published by John Wiley & Sons

NUTRITIONAL INFORMATION FOR MEXICAN STEAK SOFT TACOS

Nutrition information per serving, using top sirloin steak: 326 calories; 12 g fat (5 g saturated fat; 2 g monounsaturated fat); 64 mg cholesterol; 505 mg sodium; 30 g carbohydrate; 4.7 g fiber; 32 g protein; 8.5 mg niacin; 0.7 mg vitamin B₆; 1.5 mcg vitamin B₁₂; 3.3 mg iron; 30.7 mcg selenium; 5.5 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B₆, vitamin B₁₂, selenium and zinc; and a good source of fiber and iron.

QUICK BEEF FAJITAS WITH PICO DE GALLO

INGREDIENTS

1 beef Flank Steak (about 1-1/2 pounds)

8 medium flour tortillas, warmed

Marinade:

2 tablespoons fresh lime juice

2 teaspoons vegetable oil

2 cloves garlic, minced

Pico de Gallo:

1/2 cup chopped seeded tomato

1/2 cup diced zucchini

1/4 chopped fresh cilantro

1/4 cup prepared picante sauce or salsa

1 tablespoon fresh lime juice

INSTRUCTIONS FOR QUICK BEEF FAJITAS WITH PICO DE GALLO

Combine marinade ingredients in small bowl. Place beef steak and marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.

Combine Pico de Gallo ingredients in medium bowl.

Remove steak; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Carve across the grain into thin slices. Serve in tortillas with Pico de Gallo.

NUTRITIONAL INFORMATION FOR QUICK BEEF FAJITAS WITH PICO DE GALLO

Nutrition information per serving: 555 calories; 17 g fat (5 g saturated fat; 7 g monounsaturated fat); 63 mg cholesterol; 689 mg sodium; 54 g carbohydrate; 0.9 g fiber; 45 g protein; 10.4 mg niacin; 0.8 mg vitamin B6; 2.0 mcg vitamin B12; 4.4 mg iron; 40.9 mcg selenium; 6.6 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

CARNITAS-STYLE GRILLED BEEF INGREDIENTS

4 beef Flat Iron Steaks (about 8 ounces each)

18 small corn tortillas (6 to 7-inch diameter)

Toppings:

Minced white onion, chopped fresh cilantro, lime wedges

Marinade:

1 cup prepared tomatillo salsa

1/3 cup chopped fresh cilantro

2 tablespoons fresh lime juice

2 teaspoons minced garlic

1/2 teaspoon salt

1/4 teaspoon pepper

Avocado Salsa:

1-1/2 cups prepared tomatillo salsa

1 large avocado, diced

2/3 cup chopped fresh cilantro

1/2 cup minced white onion

1 tablespoon fresh lime juice

1 teaspoon minced garlic

1/2 teaspoon salt

 

INSTRUCTIONS FOR CARNITAS-STYLE GRILLED BEEF TACOS

Combine marinade ingredients in small bowl. Place beef steaks and marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.

Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 10 to 14 minutes (over medium heat on preheated gas grill, 12 to 16 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Meanwhile combine avocado salsa ingredients in medium bowl. Set aside.

Place tortillas on grid. Grill until warm and slightly charred. Remove; keep warm.

Carve steaks into slices. Serve in tortillas with avocado salsa. Top with onion, cilantro and lime wedges, as desired.

FIESTA BURGERS CON QUESO

INGREDIENTS

1 pound Ground Beef

1/4 cup finely chopped onion

1 jalapeño pepper, minced

2 tablespoons finely chopped fresh cilantro

1/2 cup shredded Chihuahua cheese, divided

4 small tortillas, warmed or hamburger buns, split, toasted

Toppings:

Thinly sliced lettuce, chopped tomato, avocado slices, salsa, sour cream, guacamole (optional)

INSTRUCTIONS FOR FIESTA BURGERS CON QUESO

Combine Ground Beef, onion, jalapeño, cilantro and 1/4 cup cheese in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.

Heat large nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes turning occasionally, until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally. About 3 minutes before burgers are done, top evenly with remaining 1/4 cup cheese.

Place burgers in tortillas or buns; season with salt and black pepper, as desired. Top with desired toppings.

Test Kitchen Tips

To grill, place patties on grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 7 to 9 minutes), until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally.
Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.

NUTRITIONAL INFORMATION FOR FIESTA BURGERS CON QUESO

Nutrition information per serving, using 80% lean ground beef: 324 calories; 18 g fat (8 g saturated fat; 7 g monounsaturated fat); 88 mg cholesterol; 17 mg sodium; 14 g carbohydrate; 1.9 g fiber; 25 g protein; 5.2 mg niacin; 0.4 mg vitamin B₆; 2.4 mcg vitamin B₁₂; 2.6 mg iron; 20.6 mcg selenium; 6 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B₆, vitamin B₁₂, selenium and zinc; and a good source of iron.

Nutrition information per serving, using 95% lean ground beef: 291 calories; 12 g fat (6 g saturated fat; 4 g monounsaturated fat); 79 mg cholesterol; 339 mg sodium; 17 g carbohydrate; 1.2 g fiber; 28 g protein; 6.5 mg niacin; 0.4 mg vitamin B₆; 2.8 mcg vitamin B₁₂; 3.5 mg iron; 26.7 mcg selenium; 6.2 mg zinc; 77.4 mg choline.

This recipe is an excellent source of protein, niacin, vitamin B₆, vitamin B₁₂, iron, selenium and zinc; and a good source of choline.

CARNE ASADA

INGREDIENTS

2 beef Strip Steaks Boneless, cut 1 inch thick (about 10 ounces each)

2 teaspoons ground cumin

2 large cloves garlic, minced

2 lime wedges

1/2 to 1 cup prepared guacamole

INSTRUCTIONS FOR CARNE ASADA

Combine cumin and garlic; press evenly onto beef Steaks.

Place Steaks on grid over medium, ash-covered coals. Grill, covered, 11 to 14 minutes (over medium heat on preheated gas grill, 11 to 15 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Squeeze juice from 1 lime wedge over each Steak. Carve Steaks into thin slices. Serve with guacamole; garnish with lime wedges, if desired.

Test Kitchen Tips

To broil, place Steaks on rack in broiler pan so surface of beef is 3 to 4 inches from heat. Broil 13 to 17 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.
To cook in a grill pan on the stovetop, place Steaks in a preheated pan over medium heat. Grill 12-15 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Additional lime wedges (optional)

NUTRITIONAL INFORMATION FOR CARNE ASADA

Nutrition information per serving (1/4 of recipe): 265 calories; 13 g fat (4 g saturated fat; 3 g monounsaturated fat); 71 mg cholesterol; 214 mg sodium; 4 g carbohydrate; 2.4 g fiber; 32 g protein; 9.2 mg niacin; 0.7 mg vitamin B₆; 1.7 mcg vitamin B₁₂; 2.6 mg iron; 37.5 mcg selenium; 5.8 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B₆, vitamin B₁₂, selenium and zinc; and a good source of iron.

BEEF FAJITA SALAD WITH MANGO-SERRANO VINAIGRETTE

INGREDIENTS

1 beef Top Sirloin Steak boneless, cut 1 inch thick (about 1 pound)

3 medium mangos, peeled, cut in half

Olive oil

2 medium poblano peppers

1/2 teaspoon ground black pepper

1 large red onion (about 11 ounces), cut into 1/2-inch thick slices

1 cup radishes, thinly sliced (about 1 bunch)

2 tablespoons chopped fresh cilantro

Vinaigrette:

3 tablespoons fresh lime juice

3 tablespoons water

1 to 2 serrano peppers

3 tablespoons olive oil

INSTRUCTIONS FOR BEEF FAJITA SALAD WITH MANGO-SERRANO VINAIGRETTE

Brush mangos lightly with oil. Place mangos and poblano peppers in center of grid over medium, ash-covered coals. Grill peppers, covered, 9 to 10 minutes (gas grill times remain the same) or until skins are completely blackened, turning occasionally. Grill mangos 8 to 14 minutes (gas grill times remain the same) or until very tender, turning occasionally. Place peppers in food-safe plastic bag; close bag. Let stand 15 minutes. Set mangos aside.

Press black pepper evenly onto beef steak. Brush onion slices lightly with oil. Place steak in center of grid over medium, ash-covered coals; arrange onion slices around steak. Grill steak and onion, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 16 minutes) or until steak is medium rare (145°F) to medium (160°F) doneness and onion is tender, turning occasionally. Keep warm.

Meanwhile, prepare Vinaigrette. Cut grilled mangos into 3/4-inch pieces. Combine 1/2 cup mango, lime juice, water and serrano peppers in food processor container. Cover; process until smooth. With motor running, slowly add oil through opening in cover, processing until well blended. Season with salt, as desired. Set aside.

Remove and discard skins, stems and seeds from poblano peppers; cut into 3/4-inch pieces. Carve steak into slices. Cut onion slices in half. Place beef, remaining mango pieces, onion, peppers and radishes on serving platter. Season with salt, as desired. Drizzle salad with vinaigrette; toss lightly to coat. Sprinkle with cilantro.

NUTRITIONAL INFORMATION FOR BEEF FAJITA SALAD WITH MANGO-SERRANO VINAIGRETTE

Nutrition information per serving: 398 calories; 16 g fat (3 g saturated fat; 10 g monounsaturated fat); 49 mg cholesterol; 84 mg sodium; 37 g carbohydrate; 6 g fiber; 29 g protein; 9.1 mg niacin; 1.2 mg vitamin B₆; 1.5 mcg vitamin B₁₂; 3.2 mg iron; 32.2 mcg selenium; 5.3 mg zinc; 117.2 mg choline.

This recipe is an excellent source of fiber, protein, niacin, vitamin B₆, vitamin B₁₂, selenium, zinc and choline; and a good source of iron.

BEEF AND KALE QUESO FUNDIDO

INGREDIENTS

8 ounces cooked (leftover) beef Pot Roast, finely chopped, (about 1-1/2 cups)

1 can (10 ounces) diced tomatoes with mild green chilies, undrained

1/2 cup beer

2 cups shredded regular or reduced-fat Mexican cheese blend

1 tablespoon cornstarch

1 cup finely chopped kale leaves

Serving Suggestions:

Tortilla chips, celery sticks, carrot sticks, apple slices, pita wedges, toasted baguette slices

INSTRUCTIONS FOR BEEF AND KALE QUESO FUNDIDO

Combine tomatoes and beer in medium saucepan; bring to a boil over medium heat. Meanwhile, toss cheese with cornstarch until coated.

Reduce heat to low; cook 3 to 6 minutes, adding cheese mixture, 1/2 cup at a time, and stirring constantly until cheese is melted. Do not boil.

Stir in beef and kale; continue cooking 3 to 5 minutes or until beef is heated through, stirring frequently. Pour into serving dish. Serve immediately with serving suggestions, as desired.

NUTRITIONAL INFORMATION FOR BEEF AND KALE QUESO FUNDIDO

Nutrition information per serving, 1/8 of recipe using regular Mexican cheese blend and without serving suggestions: 209 calories; 14 g fat (7 g saturated fat; 5 g monounsaturated fat); 59 mg cholesterol; 365 mg sodium; 5 g carbohydrate; 1.0 g fiber; 16 g protein; 3.9 mg niacin; 0.1 mg vitamin B₆; 1.0 mcg vitamin B₁₂; 1.4 mg iron; 12.1 mcg selenium; 2.8 mg zinc; 37.1 mg choline.

This recipe is an excellent source of protein and niacin; and a good source of vitamin B₁₂, selenium and zinc.

Nutrition information per serving, 1/12 of recipe using regular Mexican cheese blend and without serving suggestions: 139 calories; 9 g fat (5 g saturated fat; 3 g monounsaturated fat); 40 mg cholesterol; 243 mg sodium; 3 g carbohydrate; 1.0 g fiber; 11 g protein; 2.6 mg niacin; 0.1 mg vitamin B₆; 0.6 mcg vitamin B₁₂; 0.9 mg iron; 8.0 mcg selenium; 1.9 mg zinc; 24.8 mg choline.

This recipe is an excellent source of protein; and a good source of niacin, vitamin B₁₂, selenium and zinc.

MEXICAN STEAK SOFT TACOS

Use leftover steak slices or grill your favorite cut for this version of the taco featuring a garlicky, lime sour cream.

INGREDIENTS

12 ounces grilled beef steak, cut into slices

1/2 cup sour cream

2 teaspoons fresh lime juice

1 clove garlic, minced

1/4 teaspoon salt

1/8 teaspoon pepper

1/2 cup drained canned black beans

1/2 cup chopped seeded tomatoes

3 cups thinly sliced romaine lettuce

4 medium whole wheat or flour tortillas (8 to 10-inch diameter)

INSTRUCTIONS FOR MEXICAN STEAK SOFT TACOS

Combine sour cream, lime juice, garlic, salt and pepper in small bowl.

Spread each tortilla evenly with sour cream mixture leaving 1/2-inch border around edge. Top with black beans; place steak slices on 1 side of each tortilla. Top with tomatoes and lettuce. Fold tortillas in half to serve.
Recipe adapted from and photo as seen in The Healthy Beef Cookbook, published by John Wiley & Sons

NUTRITIONAL INFORMATION FOR MEXICAN STEAK SOFT TACOS

Nutrition information per serving, using top sirloin steak: 326 calories; 12 g fat (5 g saturated fat; 2 g monounsaturated fat); 64 mg cholesterol; 505 mg sodium; 30 g carbohydrate; 4.7 g fiber; 32 g protein; 8.5 mg niacin; 0.7 mg vitamin B₆; 1.5 mcg vitamin B₁₂; 3.3 mg iron; 30.7 mcg selenium; 5.5 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B₆, vitamin B₁₂, selenium and zinc; and a good source of fiber and iron.

CARNITAS-STYLE GRILLED BEEF TACOS

Steak strips get big south-of-the-border flavor from cilantro, onions and tomatillos.

INGREDIENTS

4 beef Flat Iron Steaks (about 8 ounces each)

18 small corn tortillas (6 to 7-inch diameter)

Toppings:

Minced white onion, chopped fresh cilantro, lime wedges

Marinade:

1 cup prepared tomatillo salsa

1/3 cup chopped fresh cilantro

2 tablespoons fresh lime juice

2 teaspoons minced garlic

1/2 teaspoon salt

1/4 teaspoon pepper

Avocado Salsa:

1-1/2 cups prepared tomatillo salsa

1 large avocado, diced

2/3 cup chopped fresh cilantro

1/2 cup minced white onion

1 tablespoon fresh lime juice

1 teaspoon minced garlic

1/2 teaspoon salt

INSTRUCTIONS FOR CARNITAS-STYLE GRILLED BEEF TACOS

Combine marinade ingredients in small bowl. Place beef steaks and marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.

Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 10 to 14 minutes (over medium heat on preheated gas grill, 12 to 16 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Meanwhile combine avocado salsa ingredients in medium bowl. Set aside.

Place tortillas on grid. Grill until warm and slightly charred. Remove; keep warm.

Carve steaks into slices. Serve in tortillas with avocado salsa. Top with onion, cilantro and lime wedges, as desired.

NUTRITIONAL INFORMATION FOR CARNITAS-STYLE GRILLED BEEF TACOS

Nutrition information per serving using Flat Iron Steaks: 493 calories; 19 g fat (5 g saturated fat; 9 g monounsaturated fat); 68 mg cholesterol; 407 mg sodium; 45 g carbohydrate; 7.4 g fiber; 35 g protein; 6.1 mg niacin; 0.7 mg vitamin B₆; 4.1 mcg vitamin B₁₂; 4.4 mg iron; 27.7 mcg selenium; 11.4 mg zinc.

This recipe is an excellent source of fiber, protein, niacin, vitamin B₆, vitamin B₁₂, iron, selenium and zinc.

Nutrition information per serving using Skirt Steak: 461 calories; 2 g fat (6 g saturated fat; 10 g monounsaturated fat); 49 mg cholesterol; 410 mg sodium; 45 g carbohydrate; 7.4 g fiber; 26 g protein; 5.5 mg niacin; 0.7 mg vitamin B₆; 3.7 mcg vitamin B₁₂; 3.5 mg iron; 20.9 mcg selenium; 6.1 mg zinc.

This recipe is an excellent source of fiber, protein, niacin, vitamin B₆, vitamin B₁₂, iron, selenium and zinc.

Nutrition information per serving using Flank Steak: 421 calories; 14 g fat (4 g saturated fat; 6 g monounsaturated fat); 42 mg cholesterol; 378 mg sodium; 45 g carbohydrate; 7.4 g fiber; 29 g protein; 8.6 mg niacin; 0.8 mg vitamin B₆; 1.4 mcg vitamin B₁₂; 2.7 mg iron; 32.11 mcg selenium; 5.6 mg zinc.

This recipe is an excellent source of fiber, protein, niacin, vitamin B₆, vitamin B₁₂, selenium and zinc; and a good source of iron.

BEEF POZOLE (HEARTY BEEF SOUP)

INGREDIENTS

2-1/2 pounds beef Stew Meat, cut into 1 to 1-1/2 inch pieces

3 tablespoons vegetable oil

1/2 teaspoon salt

1 cup chopped white onion

5 jalapeno peppers, chopped

2 cans (14 to 14-1/2 ounces each) beef broth

1 can (29 ounces) hominy, drained

1 can (28 ounces) diced tomatoes, undrained

1 sprig fresh epazote or 1 tablespoon dried epazote leaves, crushed (optional)

2 small zucchini, chopped (2 cups)

1/4 cup chopped fresh cilantro

Toppings:

Lime wedges, chopped fresh cilantro, crisp tortilla strips, sliced onion, crumbled Mexican cheese (queso fresco, cotija or anejo), sour cream (optional)

INSTRUCTIONS FOR BEEF POZOLE (HEARTY BEEF SOUP)

Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown 1/3 of beef; remove from stockpot. Repeat twice with remaining beef adding oil as needed. Remove beef from stockpot; season with salt.

Add onion and jalapeños to stockpot; cook 3 to 5 minutes or until tender, stirring occasionally. Stir in broth, hominy, tomatoes and epazote, if desired. Return beef to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 to 2 hours or until beef is fork-tender.

Add zucchini and 1/4 cup cilantro; continue to simmer 5 minutes or until zucchini is tender. If using fresh epazote, remove and discard stem and any large leaves.

Serve with toppings, if desired.

NUTRITIONAL INFORMATION FOR BEEF POZOLE (HEARTY BEEF SOUP)

Nutrition information per serving: 403 calories; 17 g fat (5 g saturated fat; 4 g monounsaturated fat); 76 mg cholesterol; 1308 mg sodium; 31 g carbohydrate; 6.7 g fiber; 32 g protein; 3.9 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12; 4.2 mg iron; 23.2 mcg selenium; 7.6 mg zinc.

This recipe is an excellent source of fiber, protein, vitamin B6, vitamin B12, selenium and zinc; and a good source of niacin and iron.

Nigerian suya

Ingredients

1 kg fillet of beef , trimmed

500 g ripe tomatoes , (mixed colours if possible)

½ red cabbage

½ white cabbage

1 red onion

1 cucumber                                  

2 lemons

extra virgin olive oil

sea salt

freshly ground black pepper

olive oil

For the marinade:

10 uda pods , (see tip)

400 g salted roasted peanuts

1 teaspoon freshly ground black pepper

1 teaspoon onion granules

1 teaspoon garlic granules

1 teaspoon ground ginger

1 teaspoon freshly ground white pepper

1 teaspoon paprika

1 teaspoon chilli powder

1 teaspoon cayenne pepper

1 organic fish or chicken stock cube

1 onion

4 cloves of garlic

1 thumb-sized piece of ginger

1 fresh green chilli

1 fresh Scotch bonnet

1 green pepper

1 spring onion

You will need:

32 wooden skewers

Eaten straight off the grill, these sizzling beef skewers are a popular and delicious Nigerian street food snack.
Around 1 hour before you start, soak 32 wooden skewers in plenty of cold water.
Very finely slice the beef, flatten slightly with the flat side of your knife, then place on a plate. Cover and place in the fridge until needed.
To make the marinade, bash the uda pods in a pestle and mortar. Remove and discard the seeds, then place the pods into a liquidiser with the peanuts and spices. Crumble in the stock cube, then blitz for 5 to 10 minutes to a rough powder, stopping and stirring the mixture from time to time. Transfer the ground spices to a large bowl.
Peel and roughly chop the onion, garlic and ginger. Trim and deseed the chillies and pepper, then roughly chop. Trim and roughly chop the spring onion. Add it all to the liquidiser and blitz until smooth. Transfer the mixture to the ground spices and stir well. Turn the beef in the marinade until well coated, then thread 4 to 5 slices onto each soaked skewer. Place on a tray, cover and pop in the fridge to marinate for around 3 hours.
To make the salad, finely slice the tomatoes, then trim and finely shred the cabbage. Peel and finely slice the onion, then finely slice the cucumber. Place into a large bowl with a squeeze of lemon juice, a drizzle of extra virgin olive oil and a pinch of salt and pepper.
Preheat a large griddle pan over a medium-high heat. Drizzle the skewers with a little olive oil, then place on the griddle for 1 to 2 minutes, or until beautifully gnarly and golden, turning regularly (you’ll need to do this in batches). Drizzle over a little extra virgin olive oil, then serve with the salad and extra lemon wedges for squeezing over.
Jamie's Tip: Uda pods add a lovely sharp, peppery taste to dishes and are used a lot in West African cooking. If you can’t get hold of them, Szechuan peppercorns are similar in flavour.
BBQ beef short ribs

Ingredients

2 x 1.5 kg beef short ribs

sea salt

freshly ground black pepper

olive oil

2 teaspoons caraway seeds

1 bunch of fresh dill

2 pickled onions , in vinegar

2 tablespoons Hellmann's Real Mayonnaise

2 tablespoons low-fat natural yoghurt

2 teaspoons English mustard

1½ tablespoons white wine vinegar

1 medium yellow beetroot , with leaves

6 medium carrots

¼ white cabbage

300 g kale , green and purple if possible

For the BBQ sauce:

180 ml tomato ketchup

150 ml stout

4 tablespoons Worcestershire sauce

1 heaped teaspoon English mustard

4 teaspoons malt vinegar

4 teaspoons golden syrup

Preheat the oven to 100ºC/212ºF/gas ¼.

Place the ribs in a snug-fitting roasting tray, season with salt and pepper, drizzle with olive oil, then rub all over. Cover tightly with a double layer of tin foil, then cook for 7 to 8 hours, or until cooked through and tender.
Transfer the ribs to a baking tray. Skim away the fat from the roasting tray and reserve in an airtight jar (use it for delicious roast potatoes another day). Place the roasting tray over a high heat on the hob and bring the juices to the boil. Simmer for around 2 minutes, then add the remaining sauce ingredients. Bring it back to the boil, then reduce the heat to low and simmer for a further 10 minutes, or until the sauce has thickened and coats the back of a spoon. Brush most of the sauce onto the ribs so they’re nicely coated all over, then return the ribs to the oven for 20 to 40 minutes, or until sticky and caramelised.
Meanwhile, place a small frying pan over a medium heat. Add the caraway seeds and toast for around 1 minute, or until smelling fantastic. Tip into a large bowl. Finely chop the dill and pickled onions, then add to the bowl with the mayo, yoghurt, mustard, white wine vinegar and a splash of the pickled onion vinegar. Whisk well to combine.
Remove the beetroot leaves and set aside. Scrub and trim the beetroot and carrots, then pass all the vegetables and the beetroot leaves through the fine slicing attachment in a food processor. Add to the dressing, toss and scrunch everything together, then season to taste.
Transfer the ribs to a chopping board, then carve up and serve with the winter slaw, remaining BBQ sauce and creamy mashed potato, if you like.

Gennaro’s meatball sandwiches

Ingredients

100 g stale ciabatta

80 g mortadella

4 cloves of garlic , peeled

½ a bunch of fresh flat-leaf parsley , leaves picked

400 g quality beef mince

400 g higher-welfare pork mince

2 large free-range eggs

30 g Parmesan cheese , freshly grated

sea salt

freshly ground black pepper

olive oil

1 onion , peeled

½ a fresh red chilli , deseeded

1 x 450 g jar of roasted red peppers , in brine

50 ml white wine

2 x 400 g tins of plum tomatoes

balsamic vinegar

150 g smoked mozzarella

12 soft bread rolls

Preheat the oven to 220ºC/425ºF/gas 7. Cut away and discard the ciabatta crusts, tear into chunks and place in a bowl. Cover with cold water and leave to soak. Meanwhile, finely slice the mortadella, 2 garlic cloves and the parsley leaves, then place into a large bowl with the mince, eggs and grated Parmesan. Squeeze the water out of the bread and add to the bowl.
With wet hands, scrunch and mix everything together, season well with salt and pepper, then divide and roll into 12 equal-sized balls. Place in a roasting tray (about 25cm x 30cm), drizzle over a little olive oil and place in the fridge for about 10 minutes to firm up.
Meanwhile, finely chop the remaining garlic cloves, the onion and chilli. Drain and finely chop the peppers, reserving the brine. Place the meatballs into the hot oven for 15 to 20 minutes, or until golden, shaking the tray from time to time to stop them from sticking, then place directly over a low heat on the hob. Add the wine, allow it to boil and bubble away, then stir in the onion, garlic and chilli and cook for a few minutes, or until turning golden. Stir in the pepper and brine, and the plum tomatoes, breaking them up with the back of a spoon, then season and add a splash of balsamic vinegar.
Return the tray to the hot oven for 20 to 30 minutes, or until the meatballs are cooked through (if the meatballs start to golden too quickly, cover the tray loosely with tin foil). Cut the mozzarella into 12 slices, then carefully place on top of each meatball and return to the oven for a further minute, or until melted.
Open out the bread rolls, fill each with a cheesy meatball, spoon over the tomato sauce, then add a drizzle of balsamic vinegar. Push down on the sandwich to squidge it shut, then tuck in.

Beef stroganoff, fluffy rice, red onion & parsley pickle
Ingredients

For the rice

1 mug (300g) 10-minute wholegrain or basmati rice

½ bunch fresh thyme

200 g baby spinach

For the pickle

2 small red onions

1 handful gherkins

1 bunch fresh flat-leaf parsley

For the stroganoff

300 g mixed mushrooms

olive oil

3 cloves of garlic

2 x 200 g quality sirloin steaks , fat removed

1 heaped teaspoon sweet paprika

1 lemon

1 swig brandy

4 heaped tablespoons fat-free natural yoghurt

1 swig semi-skimmed milk

Ingredients out • Kettle boiled • Medium lidded pan, medium heat • Food processor (fine slicer) • Large frying pan, high heat

START COOKING
Put 1 mug of rice, 2 mugs of boiling water, the thyme leaves and a pinch of salt and pepper into the medium pan and put the lid on, stirring occasionally • Peel the onions, then finely slice them with the gherkins in the processor and tip into a bowl • Finely slice the parsley stalks and roughly chop the leaves, then toss into the bowl with a swig of gherkin vinegar and a pinch of salt, scrunching together well
Tear or slice the mushrooms into the frying pan with 2 tablespoons of oil, then squash in the unpeeled garlic through a garlic crusher and add two- thirds of the parsley pickle, stirring regularly • Slice the steaks about 1cm thick and toss with salt, pepper, the paprika and the finely grated lemon zest • Tip the mushrooms on to a plate, then add 2 tablespoons of oil and the steak to the pan in one layer, turning when golden
Add the spinach to the rice pan and replace the lid • Add the brandy to the steak, carefully light it with a match (if you want), let the flames subside, then return the mushrooms to the pan with the yoghurt and milk and bring to the boil • Transfer the wilted spinach to a nice serving platter, then fluff up and scatter the rice over the top • Spoon over the stroganoff, squeeze and drain the remaining pickle, then scatter over from a height

Steak and salsa verde

“To make a really authentic, full-of-flavour salsa verde, chop up all those lovely herbs by hand ”

Ingredients

For the steak

1 lb quality flank steak

⅛ teaspoon sea salt

freshly ground black pepper , to taste

1 tablespoon olive oil

1 clove garlic , halved

For the Mexican salsa verde

1 small bunch fresh coriander

1 small bunch fresh mint , leaves picked

1 clove garlic , peeled

1-2 fresh jalapeno or serrano chillies , seeded

4 large scallions , trimmed

2 tomatoes , roughly chopped

freshly ground black pepper , to taste

1-2 limes , juice of

1 tablespoon olive oil

⅛ teaspoon salt

Take your steak out of the refrigerator and let it get up to room temperature while you make your salsa.

Get yourself a good knife and a big cutting board. Set aside a few of the cilantro leaves, then chop the top of the bunch, stalks and all, with the mint leaves, garlic, chiles, scallions, and tomatoes until it’s all very fine – watch your fingers here! Sprinkle over a pinch of the salt and pepper, then add most of the lime juice and a good lug of extra virgin olive oil. Mix together on the board, taste it, season with the remaining salt, pepper, lime juice, or chile, and put it into a bowl ready to go.
Get a frying pan, grill pan, or outdoor grill screaming hot and season both sides of your steaks with the salt, pepper, and a good lug of olive oil.
Add the steaks to the pan or grill. Your steaks should take about 6 to 7 minutes per side to cook depending on how you like them. As it cooks, rub the steak with the cut side of the garlic clove for some extra flavor.
When the steaks are perfectly cooked to your liking, move them to a plate to rest for a few minutes.
Cut the flank against the grain and with the knife at an angle to the board into ¼-inch-thick slices, and arrange them on a large serving platter or divide between your plates.
Finish with a few dollops of salsa, and scatter over your remaining cilantro leaves. Drizzle over any resting juices and let everyone tuck in.
Jamie’s top tips
Make sure your meat is at room temperature before you start cooking – that way it will cook at the same temperature all the way through.
It’s really important to rest the meat once it’s cooked. It allows the juices to settle, so you don’t lose them all when you slice or carve the steak.

Sizzling beef with spring onions and black bean sauce
“Jazzing up the beef with black bean sauce and loadsa veg makes a delicious meal with minimal fuss ”
Ingredients

sea salt

freshly ground black pepper

130 g long-grain or basmati rice

200 g sirloin or rump steak

1 red pepper

1 handful baby corn

1 thumb-sized piece fresh ginger

2 cloves garlic

½ fresh red chilli

2 spring onions

1 small bunch fresh coriander

1 handful mangetout

1 tablespoon sesame oil

1 tablespoon groundnut oil

2 tablespoons good-quality black bean sauce

1 tablespoon soy sauce

2 limes

1 large free-range egg

To prepare your stir-fry:

Bring a pan of salted water to the boil, add the rice and cook according to the packet instructions. Drain the rice in a sieve, run it under a cold tap to cool, and then allow to dry out in the fridge.
Trim any excess fat from your steak and slice the meat into finger-sized strips. Halve and deseed your pepper and cut it into thin strips. Trim and halve your baby corn lengthways. Peel and finely slice the ginger and garlic. Finely slice the chilli. Cut the ends off your spring onions and finely slice. Pick the coriander leaves and put to one side, and finely chop the coriander stalks.
Get yourself a big bowl and put in the red pepper, baby corn, mange tout, ginger, garlic, chilli, spring onions, coriander stalks and steak strips. Add the sesame oil and mix everything together.
To cook your stir-fry:
Preheat a wok or large frying pan on a high heat and once it’s very, very hot add half of the groundnut oil and swirl it around. Add all your chopped ingredients from the bowl. Give the pan a really good shake to mix everything around quickly. Stir-fry for 2 minutes, taking care to keep everything moving so it doesn’t burn. Add the black bean sauce, and stir in half the soy sauce and the juice of half a lime. Keep tossing. Taste and season with black pepper.
Remove the pan from the heat, transfer everything to a bowl and cover with tin foil.
Give the pan a quick wipe with a ball of kitchen paper and put back on the heat. Add the rest of the groundnut oil and swirl it around. Crack in your egg and the remaining soy sauce – the egg will cook very quickly so keep stirring. Once it’s scrambled, stir in your chilled rice, scraping the sides and the bottom of the pan as you go. Keep mixing for a few minutes until the rice is steaming hot, then taste and season with a small splash of soy sauce, if needed.
To serve your stir-fry:
Divide the rice between two bowls or plates. Spoon over the meat and black bean sauce and sprinkle over the coriander leaves. Serve with wedges of lime – great!

1 steak 2 sauces

Ingredients

For the steak

4 x 200 g quality sirloin or rib-eye steaks , approximately 2.5cm thick

olive oil

1 sprig of fresh rosemary

1 clove garlic , halved

For the peanut sauce

100 g roasted monkey nuts , shelled, skins removed

50 g sesame seeds

1 teaspoon dried oregano

1 teaspoon cumin seeds

a few sprigs of fresh thyme , leaves picked

1 smoked chipotle chilli , crumbled

3 cloves garlic , peeled and finely sliced

100 ml extra virgin olive oil

1 swig rum

1 lime , juice of

1-2 fresh green chillies , stalks removed, seeds left in

sea salt

freshly ground black pepper

For the Mexican salsa verde

1 small bunch fresh coriander

1 small bunch fresh mint , leaves picked

1 clove garlic , peeled

1-2 fresh red or green chillies , deseeded

4 large spring onions , trimmed

2 tomatoes , roughly chopped

1-2 limes , juice of

As a lover of good steak, I had quite a few conversations with people in LA about how they liked to eat theirs. This dish is a result of me soaking up all those vibes. I’m pairing a cooked sauce, made with peanuts and spices, with a fresh green salsa that is going to send your tastebuds into orbit. If you notice that your peanut sauce is lighter than mine, don’t worry. The peanuts I used in LA were just darker. It will still taste delicious.
Take your steaks out of the fridge and let them get up to room temperature while you make your peanut sauce. Put a dry frying pan on a medium heat and toast the nuts and sesame seeds for a few minutes until lightly browned. Add the oregano, cumin seeds, thyme, chipotle chilli and garlic and cook for another minute or so. Tip into a liquidizer with the extra virgin olive oil, rum, lime juice, fresh chilli, salt and pepper, and 200ml of water. Whiz until shiny and smooth, then have a taste and adjust with a bit more salt, chilli or lime juice if needed. Put to one side. To make your salsa, get yourself a good knife and a big chopping board. Set aside a few of the coriander leaves, then chop the top of the bunch, stalks and all, with the mint leaves, garlic, chilli, spring onions and tomatoes until it’s all very fine – watch your fingers here! Sprinkle over a generous pinch of salt and pepper, then add most of the lime juice and a good lug of extra virgin olive oil. Mix together on the board, taste it, season with more salt, pepper, lime juice or chilli, and put it into a bowl ready to go. Get a frying pan, griddle pan or barbecue screaming hot and season both sides of your steaks with salt, pepper and a good drizzle of olive oil. Add the steaks to the pan or barbecue. Turn every minute and cook to your liking. I’m going to give you some rough timings, but use your intuition: a 200g steak about 2cm thick wants about 2 minutes each side for medium rare and 3 minutes each side for medium. As it cooks, whip the meat with the sprig of rosemary and rub it with the cut side of the garlic clove for some extra flavour. When the steaks are perfectly cooked to your liking, move them to a plate to rest for a few minutes. Cut them into 1cm-thick slices, spread the peanut sauce all over a large serving platter or divide between your plates, and gently place the slices of steak on top. Finish with a few dollops of salsa, and scatter over your remaining coriander leaves. Drizzle over any resting juices and let everyone tuck in. This goes beautifully with the Mexican street salad.
Beef with pak choi, mushrooms and noodles

Ingredients

75 g thin rice noodles

115 g quality beef sirloin

olive oil

1 teaspoon ground cumin

sea salt

½ red onion , finely sliced

1 thumb-sized piece fresh ginger , peeled and finely sliced

1 fresh red chilli , deseeded and finely sliced

1 small handful shiitake and oyster mushrooms , brushed clean and torn up

200 ml organic chicken stock

1 pak choi , quartered

Boil the kettle and soak the noodles in the boiling water according to the packet instructions. Meanwhile, rub the beef with olive oil, sprinkle with the cumin and a small pinch of salt and rub all over.
Place in a really hot frying pan and sear on all sides. Add the onion, ginger and chilli and cook for a couple of minutes, then add the mushrooms, stock and pak choi.
Drain the noodles and add them to the pan. Stir around, and correct the seasoning. Slice up the beef and serve the noodles and pak choi in a big bowl, with the beef slices on top. Pour over the broth from the pan.

Fresh Asian noodle salad

Ingredients

300 g cellophane noodles or beanthread noodles

200 g quality minced beef

2 teaspoons five-spice

5 tablespoons olive oil

2 cloves garlic , peeled and grated

2 heaped teaspoons grated fresh ginger

100 g cooked peeled prawns , from sustainable sources, ask your fishmonger

3 teaspoons sugar

1 bunch spring onions , finely sliced

3 tablespoons fresh lime juice

1 tablespoon fish sauce

2 fresh red chillies , deseeded and finely sliced

1 handful fresh coriander , chopped

1 handful fresh mint , chopped

2 handfuls roasted peanuts

sea salt

freshly ground black pepper
Soak the noodles in a bowl of warm water until soft, then drain and put back in the bowl. In a hot wok fry the beef and five-spice in the olive oil until brown and crisp, then add the garlic, ginger, prawns and sugar and stir-fry for another 4 minutes. Remove from the heat and stir the wok mixture into the noodles. Add the spring onions, lime juice, fish sauce, chillies, coriander, mint and peanuts to the bowl. Toss well and correct the seasoning — it wants to be quite zingy with the lime juice. Sprinkle with some extra herb leaves if you like and serve cold.
Try this: You can modify the recipe by using a little wok-fried squid, shellfish or different minced meats.

Grilled fillet steak with the creamiest white beans and leeks
“This one's all about the resting juices from the fillet beef steak meeting those creamy, sweet beans ”
Ingredients

4 leeks , trimmed and finely sliced

1 small bunch fresh thyme , leaves picked

2 cloves garlic , peeled and finely chopped

olive oil

1 small wineglass white wine

500 g good-quality tinned butter beans , drained and rinsed

1 small handful freshly picked parsley leaves , finely chopped

1 tablespoon fat-free natural yoghurt

good-quality peppery extra virgin olive oil

sea salt

freshly ground black pepper

4 x 200 g well-marbled quality fillet steaks , 2.5-4cm thick

1 lemon

Sweat the leeks, thyme and garlic with a splash of olive oil in a heavy-bottomed saucepan on a low heat for 20 minutes until they are soft and sweet. Turn up the heat and add the white wine. Let the wine come to the boil, then add the beans and a splash of water, so that the beans are almost covered. Allow to simmer gently for 5 to 10 minutes until the beans are lovely and creamy. Add the parsley, yoghurt and a good lug of the extra virgin olive oil and taste for seasoning.
Heat a griddle pan until white-hot, season your steaks and pat with olive oil. Grill a 4cm/1½ inch thick steak for 2 to 3 minutes on each side for medium-rare. You can keep them on there for longer, turning as you go, until cooked to your liking. Remove from the grill on to a dish and rest for 5 minutes. Squeeze over some lemon juice and drizzle over some extra virgin olive oil. Carve the steaks into thick slices. Divide the creamy beans between your plates and place the steak on top, drizzling over some of the resting juices.

Grilled steak salad with pesto and crostini
Ingredients

2 x 200 g 21-day matured quality rib-eye steaks

olive oil

sea salt

freshly ground black pepper

1 sprig fresh rosemary , leaves picked and chopped

½ tablespoon dried oregano

2 slices ciabatta bread , about 2cm thick

2 tablespoons green pesto

1 clove garlic , cut in half

100 g mixed salad leaves

1 lemon , juice of

This herby steak is for all the carnivores out there – choose good-quality meat and you can’t lose.
Lay the steaks on a chopping board and rub with a little olive oil. Season and sprinkle with the rosemary and oregano. Cover with greaseproof paper and bash lightly with a rolling pin or the bottom of a saucepan until the steaks are slightly flattened out and the herbs and seasoning are nicely pressed into the meat.
Put a large griddle pan on a high heat and, as it’s heating up, toast the ciabatta on both sides. Keep the toast warm. Shake any crumbs out of the griddle pan, then return to the heat and lay the steaks in it, side by side. Cook for about 8 minutes, turning every minute, for a medium steak, or a little longer if you like your meat more cooked. Lift the steaks out of the pan and leave to rest somewhere warm.
Spoon a tablespoon of pesto on to each of two warm plates and smear out across the plate with the back of the spoon. Place a steak on each plate and pour any resting juices over the top.
Rub the toasted ciabatta with the garlic, drizzle with a little olive oil and put a piece on top of each steak.
In a mixing bowl, toss the salad leaves with the lemon juice, a lug of olive oil and a pinch of salt and pepper. Divide the salad between the plates and serve.

Jools’s favourite beef stew

Ingredients

olive oil

1 knob butter

1 onion , peeled and chopped

1 handful fresh sage leaves

800 g quality stewing steak or beef skirt , cut into 5cm pieces

sea salt

freshly ground black pepper

flour , to dust

2 parsnips , peeled and quartered

4 carrots , peeled and halved

½ butternut squash , halved, deseeded and roughly diced

1 handful Jerusalem artichokes , peeled and halved, optional

500 g small potatoes

2 tablespoons tomato purée

½ bottle red wine

285 ml organic beef or vegetable stock

1 lemon , finely grated zest of

1 handful rosemary , leaves picked

1 clove garlic , peeled and finely chopped

Preheat the oven to 160ºC/300ºF/gas 2. Put a little oil and your knob of butter into an appropriately sized pot or casserole pan. Add your onion and all the sage leaves and fry for 3 or 4 minutes. Toss the meat in a little seasoned flour, then add it to the pan with all the vegetables, the tomato purée, wine and stock, and gently stir together.
Season generously with freshly ground black pepper and just a little salt. Bring to the boil, place a lid on top, then cook in the preheated oven until the meat is tender. Sometimes this takes 3 hours, sometimes 4 – it depends on what cut of meat you’re using and how fresh it is. The only way to test is to mash up a piece of meat and if it falls apart easily it’s ready. Once it’s cooked, you can turn the oven down to about 110°C/225°F/gas ¼ and just hold it there until you’re ready to eat.
The best way to serve this is by ladling big spoonfuls into bowls, accompanied by a glass of French red wine and some really fresh, warmed bread. Mix the lemon zest, chopped rosemary and garlic together and sprinkle over the stew before eating. Just the smallest amount will make a world of difference – as soon as it hits the hot stew it will release an amazing fragrance.