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Southwest Beef Wraps (Rump or ChuckRoasts)

Fri, 10 May 2019 07:31:10 GMT

Total Recipe Time: on high setting: 6 hours

1 boneless beef chuck roast or rump roast (3 to 3-1/2 pounds)

1 medium onion, cut into quarters

3 cloves garlic, peeled

3/4 cup water

1 teaspoon salt

1/2 teaspoon pepper

2 jars (16 ounces each) prepared chunky salsa with cilantro

8 flour tortillas (10-inch diameter), warmed

Fresh cilantro (optional)

Tomato-Corn Relish:

1 cup frozen corn, defrosted

1 cup chopped fresh tomato

2 tablespoons chopped fresh cilantro

Cut beef pot roast into 4 even pieces. Place onion and garlic in 4-1/2 to 5-1/2-quart slow cooker; top with beef. Add water, salt and pepper. Cover and cook on HIGH 5 to 5-1/2 hours, or on LOW 9 to 9-1/2 hours, or until beef is fork-tender. (No stirring is necessary during cooking.)
Remove beef; cool slightly. Strain cooking liquid; skim fat. Shred beef with 2 forks. Place beef in 2-quart microwave-safe dish; add 1/2 cup cooking liquid.
Combine relish ingredients in medium bowl; stir in 1/4 cup salsa.
Add remaining salsa to beef; mix well. Cover and microwave on HIGH 8 to 10 minutes or until heated through, stirring once.
Top each tortilla with 3/4 cup beef mixture, leaving 1-1/2-inch border around edge. Top beef with about 1/4 cup relish. Fold right and left sides of tortillas over filling; fold bottom edge over and roll up. Garnish with cilantro, if desired.

Makes 8 servings

Cook's Tip: Hickory BBQ Beef Sandwiches Variation: Prepare recipe as above through step 2. Add 1 bottle (18 ounces) hickory barbecue sauce to beef; mix well. Cover and microwave on HIGH 6 to 8 minutes or until heated through, stirring once. Serve in onion rolls. Makes 8 to 10 servings.

Nutrition information per serving, using chuck: 406 calories; 37 g protein; 36 g carbohydrate; 11 g fat; 1,218 mg sodium; 97 mg cholesterol; 5.9 mg niacin; 0.4 mg vitamin B6; 3.3 mcg vitamin B12; 5.4 mg iron; 8.8 mg zinc.

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

Nutrition information per serving, using round: 399 calories; 35 g protein; 36 g carbohydrate; 11 g fat; 1,204 mg sodium; 92 mg cholesterol; 6.3 mg niacin; 0.5 mg vitamin B6; 2.4 mcg vitamin B12; 5.1 mg iron; 5.7 mg zinc

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

Chilly Day Beef Chili (RumpRoast)

Fri, 10 May 2019 07:27:05 GMT

Total Recipe Time: on high setting: 6-1/2 hours

2-1/2 pounds boneless beef chuck or round, cut into 1/2-inch pieces

2 cans (15-1/2 ounces each) black beans, rinsed, drained

1 can (14-1/2 ounces) diced tomatoes

1 cab (8 ounces) tomato sauce

1 medium onion, chopped

2 teaspoons chili powder

1 teaspoon salt

1 teaspoon ground cumin

1/2 teaspoon pepper

1 cup prepared thick-and-chunky salsa

Toppings:

Shredded Cheddar cheese, diced red onion, diced green onion, diced avocado and dairy sour cream

Combine all ingredients except salsa and toppings in 4-1/2 to 5-1/2-quart slow cooker; mix well. Cover and cook on HIGH 5-1/2 to 6 hours, or on LOW 8 to 9 hours, or until beef is tender. (No stirring is necessary during cooking.)
Just before serving, stir in salsa; cook 2 to 3 minutes or until heated through. Serve with toppings, as desired.

Makes 6 to 8 servings (1-1/4 to 1-1/2 cups each)

Nutrition information per serving (1/6 of recipe): 404 calories; 42 g protein; 32 g carbohydrate; 12 g fat; 710 mg sodium; 91 mg cholesterol; 6.0 mg niacin; 0.6 mg vitamin B6; 2.8 mcg vitamin B12; 6.2 mg iron; 8.7 mg zinc.

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

After-Work Beef Pot Roast Dinner

Fri, 10 May 2019 07:27:04 GMT

Total Recipe Time: on high setting: 6 hours

1 boneless beef chuck shoulder pot roast or bottom round rump roast (3 to 3-1/2 pounds)

1 envelope (0.7 ounces) Italian dressing mix

2 large onions, each cut into 8 wedges

2 cloves garlic, peeled

2 red bell peppers, cut into 1-1/2 inch pieces

1/2 cup ready-to-serve beef broth

2 zucchini, cut into 1/4-inch thick slices

2-1/2 tablespoons cornstarch dissolved in 2 tablespoons water

Salt and pepper

Press dressing mix evenly onto all surfaces of beef pot roast. Place onions and garlic in 4-1/2 to 5-1/2-quart slow cooker; top with pot roast. Add bell peppers and broth. Cover and cook on HIGH 5 hours, or on LOW 8 hours. Add zucchini. Continue cooking, covered, 30 minutes or until pot roast is fork-tender.
Remove pot roast and vegetables. Strain cooking liquid; skim fat. Combine 2 cups cooking liquid and cornstarch mixture in medium saucepan. Bring to a boil, stirring constantly; cook and stir 1 minute or until thickened.
Carve pot roast into slices; season with salt and pepper, as desired. Serve with vegetables and gravy.

Makes 6 to 8 servings

Nutrition information per serving, using chuck (1/6 of recipe): 333 calories; 11 g fat; 129 mg cholesterol; 58 mg sodium; 13 g carbohydrate; 44 g protein; 5.4 mg niacin; 0.6 mg vitamin B6; 4.4 mcg vitamin B12; 5.5 mg iron; 11.3 mg zinc.

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

Nutrition information per serving, using round (1/6 of recipe): 324 calories; 11 g fat; 561 mg sodium; 122 g carbohydrate; 42 g protein; 5.8 mg niacin; 0.7 mg vitamin B6; 3.2 mcg vitamin B12; 5.0 mg iron; 7.2 mg zinc.

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

Meatball Fried Rice

Fri, 10 May 2019 07:08:52 GMT

1/2 lb. ground meat

1 tsp. emeril's asian essence (or family's favorite asian seasoning)

2 tbsp. oil

5 cloves garlic, chopped

1 bell pepper, diced

1 rib celery, diced

1 carrot, shredded

4 cups jasmine rice, chilled

1 1/2 tbsp. sugar

2 tbsp. fish sauce

2 tbsp. "soy" sauce

1/2 tsp. salt

3 green onions, sliced

2 tbsp. fresh or 1/2 tsp. dried cilantro

2 tbsp. fresh or 1/2 tsp. dried basil

Mix together beef and asian seasoning. Roll into 1" meatballs. Bake at 350 for 12-15 minutes or until no longer pink. Meanwhile, heat oil in a large skillet. Fry the garlic until just browning, then add the pepper, celery, and carrot. Stir fry for 3-5 minutes or until beginning to soften. Add rice, sugar, fish sauce, "soy" sauce, and salt. Fold together gently, tossing until heated through and mixed well. Once blended, add the green onion, basil, and cilantro. Cook for another minute, then serve hot.

Tri-Tip with Garlic & Rosemary Vegetables

Fri, 10 May 2019 06:57:18 GMT

Tri-Tip with Garlic & Rosemary Vegetables

1 beef tri-tip roast (2 to 2-1/2 pounds)

2 tablespoons olive oil

8 Medium sized red-skinned potatoes, quartered

3 bell peppers (red, yellow, or one of each), cut into eight pieces each

2 medium sized onions, cut into 1-inch wedges

Seasoning:

2 tablespoons minced garlic

1 teaspoon dried rosemary

1 teaspoon salt

1/2 teaspoon ground black pepper

Pre-heat oven to 425°F. Combine seasoning ingredients; rub 1/2 onto tri-tip roast. Combine remaining seasoning with oil and vegetables in large bowl; toss.

Place roast on rack in shallow roasting pan. Place vegetables on rack around roast. Do not add water or cover. Roast in 425°F oven 30 to 40 minutes for medium rare; 40 to 45 minutes for medium doneness.

Remove roast (but not the vegetables) when meat thermometer registers 135°F for medium rare; 150°F for medium. Transfer to cutting board and cover loosely with foil. Let stand 15 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare; 160°F for medium.)

Remove the peppers from the vegetable mix and turn the oven temperature up to 475°F. Continue roasting potatoes and onions 10 more minutes or until tender and lightly browned. Now that the tri-tip has set for 10 minutes, pre-slice at least half of the roast across the grain while maintaining the roast's original shape. Transfer to serving dish and surround with roasted vegetables.

Serves 6-8.