2 hearty and healthy beef dishes

Rich in vitamins and taste, beef-based dinners will tide you over 'til morning. Try the savoury recipes below.

Spinach is a superfood for people with arthritis — with vitamins B6, C, E, folate and calcium. Beef and turkey add to the vitamin B6. Ricotta shores you up with calcium, and the onions, tomatoes and carrots together give you lots of vitamin C and some vitamin E and folate.

Preparation time: 130 minutes

Cooking time: 1 1⁄2 hours

Serves 6

• 500 g (1 lb) lean ground beef
• 250 g (8 oz) lean ground turkey
• 1 small onion, finely chopped
• 125 ml (1⁄2 c) fresh bread crumbs
• 0.5 ml (1⁄8 tsp) garlic salt
• 15 ml (1 tbsp) tomato paste
• 1 egg white
• 125 ml (1⁄2 c) part-skim ricotta cheese
• 1 package (300 g/10 oz) frozen chopped spinach, thawed and drained
• 0.5 ml (1⁄8 tsp) each salt and pepper
• 2 large onions, thinly sliced
• 2 carrots, coarsely chopped
• 1 can (796 ml/28 oz) crushed tomatoes1. In bowl, mix beef, turkey, chopped onion, bread crumbs, garlic salt and tomato paste. In another bowl, mix egg white, ricotta, spinach, salt and pepper.
  2. Preheat oven to 180ºC (350°F). Turn out beef mixture onto large sheet of wax paper, and form into a 23 cm x 25 centimetre (9 inch x 10 inch) rectangle.
  3. Spoon spinach stuffing lengthwise down centre of meat, leaving about 2.5 centimetre (1 inch) uncovered at each short end.
  4. With help of wax paper, lift long edges of meat. Fold meat over stuffing to enclose it.
  5. Pinch edges of meat together. Place loaf seam side down in nonstick roasting pan. Add onions, carrots and tomatoes to pan.
  6. Bake about 1.5 hours or until meat and vegetables are cooked. Transfer meat to platter. Purée vegetables in a blender and serve sauce with meat loaf.

  Calories: 294, fat: 6 g, saturated fat: 2 g, sodium: 405 mg, carbohydrate: 28 g, protein: 32 g.

Both beef and turkey provide you with vitamin B6; the kidney beans are a prime source of folate; the tomatoes give you vitamins C and E; the onions, peppers, and corn give you more vitamin C and folate. That makes for a hearty and healthy chili!

Preparation time: 20 minutes

Cooking time: 50-60 minutes

Serves 6

• 500 g (1 lb) lean ground beef
• 250 g (8 oz) lean ground turkey
• 15 ml (1 tbsp) canola oil
• 2 large onions, coarsely chopped
• 3 cloves garlic, finely chopped
• 3 sweet red or green peppers, coarsely chopped
• 15 ml (1 tbsp) chili powder or to taste
• 5 ml (1 tsp) each ground cumin and coriander
• 1 can (796 ml/28 oz) crushed tomatoes
• 0.5 ml (1⁄8 tsp) pepper
• 1 package (300 g/10 oz) frozen corn kernels, thawed
• 1 can (453 g/16 oz) red kidney beans, drained and rinsed1. Heat Dutch oven over moderately high heat. Add beef and turkey and sauté, stirring frequently, about seven minutes or until meat has lost pink colour and released juices.
  2. Remove from heat and spoon meat into sieve set over a bowl. Allow all fat to drain from meat; at least 10 minutes.
  3. Meanwhile, in Dutch oven, heat oil over moderate heat. Add onions and garlic and sauté five to seven minutes or until softened and golden brown.
  4. Stir in sweet peppers, chili powder and spices, and cook about five minutes or until peppers are slightly soft. Return meat to Dutch oven.
  5. Stir in crushed tomatoes and pepper, and bring to a boil. Partially cover and simmer, stirring occasionally, 20 to 30 minutes or until sauce thickens.
  6. Stir in corn kernels and kidney beans. Cover and cook about five minutes to heat through.

  Calories: 340, fat: 7 g, saturated fat: 2 g, sodium: 546 mg, carbohydrate: 37 g, protein: 34 g.

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