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Black Skillet Beef with Greens and Red Potatoes
Here's a hearty and heart-healthy one-dish meal made with lean beef, lots of vegetables, and a spicy herb mixture.
Ingredients:
- 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, cut in halves
- 3 cups onion, finely chopped
- 2 cups beef broth
- 2 large cloves of garlic, minced
- 2 large carrots, peeled and cut into very thin 2½- inch strips
- 2 bunches mustard greens, kale, or turnip greens, stems removed (1/2 lb each),coarsely torn
- as needed, nonstick cooking spray
Directions:
- Partially freeze beef. Thinly slice it across the grain into long strips, 1/8-inch thick and 3 inches wide.
- Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
- Spray a large heavy skillet with nonstick cooking spray. Preheat pan over high heat.
- Add meat; cook, stirring, for 5 minutes.
- Add potatoes, onion, broth, and garlic. Cook covered, over medium heat, for 20 minutes.
- Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.
- Serve in large serving bowl, with crusty bread for dunking.
Yield: 6 servings, 7 oz each
Nutrition at a glance
Each Serving
Provides: |
amount per serving |
| Calories |
342 |
| Total Fat |
4 g |
| Saturated Fat |
1 g |
| Cholesterol |
45 mg |
| Sodium |
101 mg |
Source: National Heart, Lung and Blood Institute, 'Stay Young at Heart, Cooking the Heart-Healthy Way.'
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