Big Batch Calcium Boosted Beef

Big Batch Calcium Boosted Beef

Big Batch Calcium Boosted Beef Big Batch Calcium Boosted Beef

Big Batch Calcium Boosted Beef

PREP TIME: 15 minutes
COOK TIME: 20 minutes
SERVES: 16

PREP TIME: 15 minutes

COOK TIME: 20 minutes

SERVES: 16

Big Batch Calcium Boosted Beef

PREP TIME: 15 minutes
COOK TIME: 20 minutes
SERVES: 16

Ingredients

Make this easy ground beef mix to use as a base for any of the four delicious recipes featured:

You can freeze recipe-size portions to have on hand to create one of the four featured recipes that will get meals made in minutes!

  • 3 lb (1.5 kg) Lean Ground Beef
  • 2 tbsp (30 mL) vegetable oil (or any type on hand)
  • 2 onions, diced
  • 4 cloves garlic, minced
  • 3 tbsp (45 mL) all-purpose flour
  • 1 1/2 cups (375 mL) milk or non-dairy fortified beverage
  • 1 cup (250 mL) shredded mozzarella cheese
 

Preparation

In a large skillet or saucepan cook lean ground beef over medium high heat for 8 – 10 minutes or until beef is browned and cooked through, using the back of a spoon to break up meat into small chunks. Scrape into a colander and drain excess liquid; set aside.

Return skillet to medium heat and add oil. Cook onions and garlic, stirring often for about 5 minutes or until softened. Add flour and cook, stirring, for 1 minute. Gradually add milk, stirring constantly and cook for about 3 minutes or until bubbly and thickened.

Remove from heat and stir in cheese until melted. Stir in cooked beef until coated well.

Spread mixture onto a parchment paper lined baking sheet in a single layer.

Refrigerate for about 1 hour or until cold.

Divide mixture into 4 equal portions and scoop into sealable freezer bags; flatten out and remove as much air as possible when sealing. Refrigerate for up to 2 days or freeze flat for up to 2 months. You can use portions of the mix right away; use hot and refrigerate the extras to package and store.)


In Partnership With

Ingredients

Make this easy ground beef mix to use as a base for any of the four delicious recipes featured:

You can freeze recipe-size portions to have on hand to create one of the four featured recipes that will get meals made in minutes!

  • 3 lb (1.5 kg) Lean Ground Beef
  • 2 tbsp (30 mL) vegetable oil (or any type on hand)
  • 2 onions, diced
  • 4 cloves garlic, minced
  • 3 tbsp (45 mL) all-purpose flour
  • 1 1/2 cups (375 mL) milk or non-dairy fortified beverage
  • 1 cup (250 mL) shredded mozzarella cheese
Preparation

In a large skillet or saucepan cook lean ground beef over medium high heat for 8 – 10 minutes or until beef is browned and cooked through, using the back of a spoon to break up meat into small chunks. Scrape into a colander and drain excess liquid; set aside.

Return skillet to medium heat and add oil. Cook onions and garlic, stirring often for about 5 minutes or until softened. Add flour and cook, stirring, for 1 minute. Gradually add milk, stirring constantly and cook for about 3 minutes or until bubbly and thickened.

Remove from heat and stir in cheese until melted. Stir in cooked beef until coated well.

Spread mixture onto a parchment paper lined baking sheet in a single layer.

Refrigerate for about 1 hour or until cold.

Divide mixture into 4 equal portions and scoop into sealable freezer bags; flatten out and remove as much air as possible when sealing. Refrigerate for up to 2 days or freeze flat for up to 2 months. You can use portions of the mix right away; use hot and refrigerate the extras to package and store.)

In Partnership With
Recipe Tip

RECIPE TIP

Be sure to write the date you made the Big Batch on each bag before filling.

Thaw beef mix in the bag in refrigerator overnight or in the microwave before using in recipes.

Gluten Free Variation: Omit flour in recipe. Add milk to onion mixture and bring to a gentle simmer. Whisk together 8 tsp (40 mL) cornstarch with 2 tbsp (30 mL) of water. Stir into milk and onion mixture and cook, stirring for about 2 minutes or until thickened. Continue with recipe.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information

Per Serving (1/16th recipe)
  • Calories
    250
  • Saturated
    6g
  • Fat
    15g
  • Cholesterol
    65mg
  • Sodium
    110mg
  • Fibre
    0g
  • Carbohydrate
    4g
  • Sugars
    2g
  • Iron
    12%
  • Vitamin C
    2%
  • Calcium
    75mg
  • Protein
    24g
  • Vitamin A
    3%
  • Vitamin D
    2%

* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

RECIPE TIP

Be sure to write the date you made the Big Batch on each bag before filling.

Thaw beef mix in the bag in refrigerator overnight or in the microwave before using in recipes.

Gluten Free Variation: Omit flour in recipe. Add milk to onion mixture and bring to a gentle simmer. Whisk together 8 tsp (40 mL) cornstarch with 2 tbsp (30 mL) of water. Stir into milk and onion mixture and cook, stirring for about 2 minutes or until thickened. Continue with recipe.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Nutritional Information (Per Serving)
  • Calories
    250
  • Saturated
    6g
  • Fat
    15g
  • Cholesterol
    65mg
  • Sodium
    110mg
  • Fibre
    0g
  • Carbohydrate
    4g
  • Sugars
    2g
  • Iron
    12%
  • Vitamin C
    2%
  • Calcium
    75mg
  • Protein
    24g
  • Vitamin A
    3%
  • Vitamin D
    2%
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
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