Irish Beef & Barley Stew
Serves 4

1 Tbsp (15 ml) vegetable oil
1 lb (450 g) diced stewing beef
1 - 2 tsp (5-10 ml) VE Roasted Garlic
1 - 2 Tbsp (15-30 ml) VE Minced Onion
2 large carrots, roughly chopped
6 cups (1.5 L) low sodium beef or vegetable stock
½ lb (225 g) small potatoes, quartered
1/3 cup (80 ml) quick cooking barley
1 - 2 Tbsp (15-30 ml) VE Fines Herbes
VE Sea Salt & Pepper, to taste

1. Heat a large pot to medium; add vegetable oil and brown stewing beef on all sides. Stir in VE Roasted Garlic, VE Minced Onion and carrots, cooking until aromatic.
2. Add beef or vegetable stock, potatoes and barley. Bring to a gentle simmer, cover and cook for 15 - 20 minutes, or until potatoes are tender. Before serving, sprinkle with VE Fines Herbes and season with VE Sea Salt and VE Pepper.

Per serving: Calories 430, Fat 17 g (Saturated 6 g, Trans 0.4 g), Cholesterol 60 mg, Sodium 280 mg, Carbohydrates 36 g (Fibre 6 g, Sugars 4 g), Protein 34 g.

COLA ROAST

1 small frozen roast (1.5-3 lb beef round tip) I use a pork roast or what ever I have on hand
2 tbsp. VE French Onion Dip or 3 Onion Dip
1 small can of mushrooms, undrained
1 can cola (diet or regular, brand name or generic)
Salt and pepper.

Place roast in slow cooker, sprinkle with salt and pepper. Mix cola and onion soup mix till dissolved. Pour over roast and add mushrooms. Cook on low for 6-8 hours. You can mix in a jar of beef gravy or gravy mix into gravy to thicken, after you remove the roast.

Beef Stroganoff
Serves 4

½ lb (225 g) egg noodles
1 Tbsp (15 ml) vegetable oil
1 lb (450 g) round steak cut into ¼" (6 mm) strips
¾ cup (180 ml) sliced mushrooms
2 - 3 Tbsp (30 - 45 ml) VE French Onion Dip Mix
½ cup (125 ml) low sodium beef or vegetable stock
1 cup (250 ml) low-fat plain yogurt

1. Cook egg noodles according to package directions. Drain, set aside and keep warm.
2. Heat a large Excalibur® coated frying pan to medium; add vegetable oil and brown steak strips. Add mushrooms and sauté for 3 - 5 minutes.
3. Sprinkle with VE French Onion Dip Mix and add beef or vegetable stock. Stir well, cover, reduce heat to low and gently simmer for about 10 minutes.
4. Add yogurt and stir. Cook uncovered over low heat until thickened and flavours are combined. Serve over warm egg noodles.

Per serving: Calories 440, Fat 13 g (Saturated 4 g, Trans 0 g), Cholesterol 100 mg, Sodium 120 mg, Carbohydrate 44 g (Fibre 2 g, Sugars 7 g), Protein 34 g.

Beef Medallions with Red Pepper Jelly
Serves 4

4 - 4 oz (112 g) beef tenderloin or strip loin medallions (ask your butcher)
1 - 2 Tbsp (15-30 ml) VE Beef & Steak Rub
1 Tbsp (15 ml) vegetable oil
¼ cup (60 ml) VE Red Pepper Jelly
VE Sea Salt & Pepper, to taste

1. Preheat oven to 400°F (205°C) and season steak medallions with VE Beef & Steak Rub.
2. Heat a VE non-stick frying pan to medium high; add vegetable oil and sear steaks on both sides.
3. Transfer pan to oven and cook to desired doneness. Remove steaks from pan, loosely tent with foil and allow to rest for at least 5 minutes.
4. While steaks are resting, return pan to top of stove and heat to medium. Add VE Red Pepper Jelly and stir until melted. Spoon onto plates and place steaks on top. Season with VE Sea Salt and VE Pepper.

Lean beef is a good source of iron. Iron helps supply the whole body with life-giving oxygen.

Per serving: Calories 240, Fat 10 g (Saturated 2.5 g, Trans 0 g), Cholesterol 55 mg, Sodium 125 mg, Carbohydrates 13 g (Fibre 1 g, Sugars 10 g), Protein 24 g.

Beef Stir-fry with Broccoli
Serves 4

Broccoli is one of the top ten foods recommended by dieticians. It is rich in vitamins, minerals and contains pigments that help prevent cancer.

1 lb (450 g) sirloin beef, cut into strips
2 Tbsp (30 ml) vegetable oil, divided
1/2 - 1 tsp (2.5 - 5 ml) VE Chinese Five-Spice
1 tsp (5 ml) VE Minced Garlic
1 lb (450 g) fresh or frozen broccoli flowerets
1 tsp (5 ml) cornstarch
1/2 cup (125 ml) vegetable stock

1. Mix beef with 1 Tbsp (15ml) vegetable oil and VE Chinese Five-Spice. Marinate for 15 minutes.
2. Preheat VE non-stick frying pan or large wok to medium high; add remaining vegetable oil, beef and VE Minced Garlic. Stir-fry for 3 - 5 minutes before adding broccoli.
3. Whisk cornstarch into vegetable stock and pour into pan with beef and broccoli. Bring liquid to a boil and simmer uncovered until broccoli is tender crisp and sauce thickens, about 5 minutes.

Per serving: Calories 360, Fat 18 g (Saturated 4 g, Trans 0 g), Cholesterol 110 mg, Sodium 200 mg, Carbohydrate 8 g (Fibre 3 g, Sugars 2 g), Protein 42 g.