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Heart Healthy Recipe: Beef, Green Beans, and Potatoes

Stay Young At Heart - NHLBI, NIH - July 16, 2015

Looking for a delicious heart-healthy beef and vegetable dinner? Try this Stay Young at Heart Recipe. It is made with lean top round beef, lots of vegetables, and a spicy, herb mixture giving it great flavor.

Heart Healthy Recipe Beef Green Beans Potatoes

  • 1 lb top round beef
  • 1 Tbsp paprika
  • 1-1/2 tsp oregano
  • 1/2 tsp chili powder
  • 1/4 tsp garlic powder
  • 1/4 tsp black pepper
  • 1/8 tsp red pepper
  • 1/8 tsp dry mustard
  • 8 red-skinned potatoes, halved
  • 3 C finely chopped onion
  • 2 C beef broth
  • 2 large garlic cloves, minced
  • 2 large carrots, peeled, cut into very thin 2-1/2-inch strips
  • 2 bunches mustard greens, kale, or turnip greens, stems removed, (1/2 lb each) coarsely torn
  • As needed nonstick spray coating

Preparation

  1. Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide.
  2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
  3. Spray a large heavy skillet with nonstick spray coating. Preheat pan over high heat.
  4. Add meat; cook, stirring for 5 minutes.
  5. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
  6. Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.
  7. Serve in large serving bowl, with crusty bread for dunking.
  8. Yield: 6 servings--Serving Size: 7 oz

Nutrition Information

Each serving provides:

Calories: 342
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 45 mg
Sodium: 101 mg

©Stay Young at Heart, NHLBI, NIH
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