Black Skillet Beef with Greens and Red Potatoes
This is an easy, filling meal with carrots, kale, and potatoes that can be made in a single dish.
- 6 Servings
- $9.00 or more
Black Skillet Beef with Greens and Red Potatoes
This is an easy, filling meal with carrots, kale, and potatoes that can be made in a single dish.
- 6 Servings
- $9.00 or more
Ingredients
- 1 pound beef, top round
- 1 tablespoon paprika
- 1 1/2 teaspoons oregano
- 1/2 teaspoon chili powder
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/8 teaspoon crushed red pepper
- 1/8 teaspoon dry mustard
- non-stick cooking spray
- 8 medium red-skinned potatoes, halved
- 3 cups onions, finely chopped
- 2 cups beef broth. reduced-sodium
- 2 large garlic cloves, minced
- 2 large carrots, peeled, cut into very thin 2 1/2 inch strips
- 4 cups kale
Steps
Wash hands with soap and water.
Partially freeze beef. Thinly slice 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 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.
Ingredients
Serving Size: 7 ounces (538g)
| Nutrients | Amount |
|---|---|
| Total Calories | 378 |
| Total Fat | 5 g |
| Saturated Fat | 2 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 1 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 47 mg |
| Carbohydrates | 61 g |
| Dietary Fiber | 8 g |
| Total Sugars | 8 g |
| Added Sugars included | 0 g |
| Protein | 26 g |
| Minerals | |
| Calcium | 141 mg |
| Potassium | 1929 mg |
| Sodium | 145 mg |
| Copper | 1203 mcg |
| Iron | 5 mg |
| Magnesium | 109 mg |
| Phosphorus | 373 mg |
| Selenium | 19 mcg |
| Zinc | 5 mg |
| Vitamins | |
| Vitamin A | 425 mcg RAE |
| Vitamin B6 | 0.9 mg |
| Vitamin B12 | 1.2 mg |
| Vitamin C | 86 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 330 mcg |
| Folate | 91 mcg DFE |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| Niacin | 8 mg |
| Choline | 117 mg |
Source:
- Stay Young at Heart: Cooking the Heart-Healthy Way
- US Department of Health and Human Services
- National Heart, Lung, and Blood Institute