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Nutrition
MDAdvice.com Home > Wellness Centers > Nutrition Center > SYAH Recipes >

BLACK SKILLET BEEF WITH GREENS & RED POTATOES
A heart-healthy one-dish meal that is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.

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

 

 

  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.

Yield: 6 servings--Serving Size: 7 oz

Each serving provides:

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


 

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