Enter food for NutritionData.com analysis or GlycemicIndex.com data
Food Name

Friday, January 13, 2006

Blackened Beef with Greens and Red Potatoes

This recipe originally comes from http://www.nhlbi.nih.gov/health/public/heart/other/syah/.

BigOven (version 1.8.962)
-= Exported from BigOven =-
Blackened Beef with Greens and Red Potatoes
A filling, warming, one-pot meal, served with bread. Don't skimp on the seasoning, and pass the Tabasco! Find it at http://www.nhlbi.nih.gov/health/public/heart/other/syah/
Recipe By: Stay Young at Heart: http://www.nhlbi.nih.gov/
Serving Size: 6
Cuisine: American
Main Ingredient: Beef
Categories: Low Fat, DASH, LOW SODIUM, Main Dish, Winter, Fall

-= Ingredients =-
1 pound lean top round of beef
2 tablespoons paprika
1 tablespoon dried oregano
1 teaspoon chili powder
1 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon dry mustard
6 medium red potatoes ; cut into quarters about 1 inch thick (about 6 cups)
3 cups finely chopped onions
2 cups beef broth
2 cups water
2 cloves garlic ; minced
3 large carrots ; cut into rounds about 1/4 inch thick
1 bunch kale ; stems removed, coarsely torn into piece

-= Instructions =-
Briefly put the beef in the freezer to freeze partially in preparation for slicing thinly.
Mix the paprika, oregano, chili powder, garlic powder, black pepper, cayenne pepper, and dry mustard in a small container with a lid and set aside.
Thinly slice the beefacross the grain into strips 1/8 inch thick. Sprinkle the strips liberally with the seasoning mix. (Save any leftover seasoning mix to use for other dishes.) Spray the bottom of a large skillet or stockpot with cooking spray and preheat over high heat. Add the meat and cook, stirring, for 5 minutes.
Add the potatoes, onions, broth, water, and garlic to the skillet. The blackened spices will float to the top of the liquid as it heats. Cover and cook over medium heat for 20 minutes. Stir in the carrots and lay the kale on top. Cook, covered, until the carrots are tender, about 10 more mm- utes. Serve from the skillet or transfer to a large serving bowl. Serve with crusty bread for dunking.

** This recipe can be pasted into BigOven without retyping. **
** Easy recipe software. Try it free at: http://www.bigoven.com **
-= Notes =-
Servings 6
Serving Size 2 cups
Calories per serving 278
Fat (g) 6
Sodium (mg) 106
DASH Food Group Serving(s):
Vegetables 4
Fruits/Juices 0
Dairy Foods 0
Grains 0
Meat, Poultry, and Fish 1
Nuts, Seeds, and Legumes 0
Added Fats/Oils 0
Sweets 0