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
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
Nutritional Information
-
Calories250
-
Saturated6g
-
Fat15g
-
Cholesterol65mg
-
Sodium110mg
-
Fibre0g
-
Carbohydrate4g
-
Sugars2g
-
Iron12%
-
Vitamin C2%
-
Calcium75mg
-
Protein24g
-
Vitamin A3%
-
Vitamin D2%
* 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)
-
Calories250
-
Saturated6g
-
Fat15g
-
Cholesterol65mg
-
Sodium110mg
-
Fibre0g
-
Carbohydrate4g
-
Sugars2g
-
Iron12%
-
Vitamin C2%
-
Calcium75mg
-
Protein24g
-
Vitamin A3%
-
Vitamin D2%
