Give Your Family a “Super” Nutritious Meal in Minutes

Hard-pressed to find nutrient-rich yet convenient meal ideas on a weeknight after work? Looking for a quick and easy way to incorporate those highly touted superfoods into a meal for the entire family? Châtel Farms helps you find the balance between nutritious, wholesome ingredients and time-saving preparation.

Try this 15-minute recipe for Szechwan Style Beef Crumble Stir Fry with Shitake Mushrooms, Broccoli and Chile Peppers or a 30-minute recipe for Quick Braised Beef Crumbles with Fresh Summer Tomatoes, Carrots, Soy Beans, and Garlic, courtesy of Châtel Farms.

Here are just some of the “super” health benefits of ingredients used in these recipes:
Broccoli stimulates the body to produce its own cancer-fighting substances. It can also help prevent cataracts, heart disease, arthritis, ulcers, and viruses.

Tomatoes strengthen the immune system, slow the progress of degenerative diseases and reduce the risk of certain cancers.

Chile peppers contain high amounts of vitamin C and carotene, and peppers are a great source of most B vitamins, potassium, magnesium and iron.

Soy beans have been recognized as a cholesterol-lowering protein that may reduce the risk of heart disease; may also lower risk of prostate, colon and breast cancers as well as osteoporosis and other bone health problems.

Curry contains a variety of wonder spices like turmeric, which studies have suggested may protect against diseases such as heart disease, cancer and Alzheimer's.

Beef also has a number of nutritional benefits:

It is the number one food source of protein, zinc and vitamin B12, according to a study published in the Journal of the American Dietetic Association.

Iron aids in brain development and supports the immune system, while B-complex vitamins found in beef promote healthy skin, eyes, vision and normal nervous system function.

Vitamins B6 and B12 also may play a role in preventing stroke and heart disease.

15 Minute Meal
Szechwan Style Beef Crumble Stir Fry with Shitake Mushrooms, Broccoli and Chile Peppers

Serves 4-6 as Entrée

1 lb 85/15 Châtel Farms Beef Crumbles
1 Tbsp. Canola or Grapeseed Oil
3-4 cloves Garlic, crushed
1 Tbsp. Fresh Ginger, minced
3-4 dried Chile Peppers
1 cup Broccoli, chopped
¾ cup Shitake Mushrooms, sliced
1/4 cup Rice Wine or White Wine
3 Tbsp. Soy Sauce
1/4 cup honey

Sea Salt and Fresh Cracked Black Pepper to taste

Method
Heat a large non stick skillet over medium heat and add the garlic and ginger. Sauté the garlic and ginger while constantly moving the pan until the garlic is lightly browned. Add the Beef Crumbles and chile peppers then sauté for 2-3 minutes until the Crumbles begin to brown. Add the broccoli and mushrooms, give the pan a quick toss, and deglaze the pan with either rice wine (sake) or white wine. Add the soy sauce and honey then simmer until the Beef Crumbles are cooked and a sauce consistency is formed; about 2-3 minutes. Adjust the seasonings with salt and pepper. Serve over white rice as a light summer entrée.

Prep Time: 5-7 minutes Cook Time: 7-8 minutes


30 Minute Meal
Quick Braised Beef Crumbles with Fresh Summer Tomatoes, Carrots, Soy Beans, and Garlic

Serves 4-6 as Entrée

1 lb. 85/15 Châtel Farms Beef Crumbles
2 large fresh tomato, diced (about 2 ½ cups)
1 cup carrots, small dice
½ cup mango, small dice
3-4 cloves garlic, minced
2 tsp. yellow curry powder
1 ½ cups shelled soy beans (frozen can be found in most grocery stores)
¼ cup white wine
2 cups beef or vegetable broth
2 Tbsp. Tomato paste
½ cup Fresh Basil, chopped
Sea Salt and Fresh Cracked Black Pepper to taste

Method

Heat a large skillet over medium high heat. Add the Beef Crumbles and sauté until lightly browned; about 2-3 minutes. Add the tomato, carrots, mango and garlic to the skillet. Sauté for 1-2 minutes and then add the curry powder. Toss the sauté mix to coat with the curry and then add the soy beans (no need to defrost them ahead of time, they can be added frozen). Deglaze the skillet with the white wine and then add the broth and tomato paste. Simmer for 8-10 minutes or until the Beef Crumbles are fully cooked and the sauté has taken on a sauce consistency. Adjust the seasonings with salt and pepper and then to finish add the fresh chopped basil. Serve over whole wheat penne, rigatoni, or linguine for a healthy summer entrée.

Prep Time: 10 minutes Cook Time: 15-17 minutes

About Châtel Farms Beef Crumbles Châtel Farms Beef Crumbles are fresh (not pre-cooked), individually flash frozen strands of lean ground beef that go straight from freezer to skillet instantly (no thawing), and they cook in just two minutes without using any oils. The product is available now in the freezer section at Kroger stores throughout Atlanta and the southeast. Châtel Farms is a brand of FPL Foods, based in Augusta, Ga.