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Fe
5.42
mg
Ca
52.08
mg
Se
53.16
µg
Cooking directions
1) Place beef roast in crock pot. 2) Mix the rest of the ingredients in a bowl and sprinkle over the roast. 3) Pour the water around the roast. 4) Cook on low for 7-9 hours.
Fe
4.12
mg
Ca
90.35
mg
Se
28.15
µg
Cooking directions
Meatloaf: Combine meat loaf ingredients and place into a loaf baking dish. Smooth out top. Sauce: Combine sauce ingredients (4 tbsp apple cider vinegar, 2-4 tbsp dark brown sugar, packed firm (to taste) and 1/2 cup (170 g) catsup) and pour on top and sides of meatloaf. Bake at 350°F about 1 hour to 1 hour 15 minutes or until done. ENJOY!
Fe
2.49
mg
Ca
132.93
mg
Se
27.19
µg
Cooking directions
1) Mix all ingredients together in a large bowl. 2) Shape into small meatballs (at this point you can place on a jelly-roll/baking sheet and freeze to use later, or cover with plastic wrap refrigerate up to 24 hours before using). 3) Drop the meatballs into simmering pasta sauce, do not stir for at least 20 minutes or you will risk breaking the meatballs. 4) Continue cooking in the simmering sauce for another 20 minutes (depending on how fast your sauce is simmering 40 minutes total should fully cook the meatballs). 5) After the 40 minutes cooking time continue cooking your sauce with the meatballs in for as long as desired. Notes: > You can use just ground beef (1.5 lbs). > The egg must be slightly beaten. > If you don't have breadcrumbs, use 3 slices of bread. > If you don't have fresh minced garlic, or you don't want the taste to be so intese, use garlic powder (1 teaspoon). > The dried oregano is optional, or up to taste. > If you use dried parsley, let it be just 2 tablespoons. > You may also bake the meatballs at 350 degrees F for 25 minutes or until cooked through. > Note that the nutritional info is just about the meatballs. It does not include pasta or sauce.
Fe
3.54
mg
Ca
78.91
mg
Se
31.22
µg
Cooking directions
1) Cut the onion into wedges and the round steak into thin 3-inch strips. 2) In a bowl, combine 2 tablespoons cornstarch, 2 tablespoons water and garlic powder until smooth. 3) Add beef and toss. 4) In a large skillet or wok over medium high heat, stir-fry beef in 1 tablespoon oil until beef reaches desired doneness; remove and keep warm. 5) Stir-fry broccoli and onion in remaining oil for 4-5 minutes. 6) Return beef to pan. 7) Combine soy sauce, brown sugar, ginger and remaining cornstarch and water until smooth; add to the pan. 8) Cook and stir for 2 minutes. 9) Boil 1 cup of rise, according to the instructions given on the package. The usual proportion is 1 cup rise:4 cups water for atleast 15-20 minutes. Devide the rice into equal parts in the dishes and serve the rest of the meal over hot rise.
Fe
1.8
mg
Ca
42.73
mg
Se
18.69
µg
Cooking directions
1) Slice 2 large green onions on the diagonal into one-inch lengths. 2) Make the sauce by heating 2 tsp of vegetable oil in a medium saucepan over med/low heat. Don't get the oil too hot. 3) Add ginger and garlic to the pan and quickly add the soy sauce and water before the garlic scorches. 4) Dissolve the brown sugar in the sauce, then raise the heat to about medium and boil the sauce for 2-3 minutes or until the sauce thickens. 5) Remove it from the heat. 6) Slice the flank steak against the grain into 1/4" thick bite-size slices (Tilt the blade of your knife at about a forty five degree angle to the top of the steak so that you get wider cuts). 7) Dip the steak pieces into the cornstarch to apply a very thin dusting to both sides of each piece of beef. 8) Let the beef sit for about 10 minutes so that the cornstarch sticks. 9) As the beef sits, heat up one cup of oil in a wok (you may also use a skillet for this step as long as the beef will be mostly covered with oil). 10) Heat the oil over medium heat until it's nice and hot, but not smoking. 11) Add the beef to the oil and sauté for just two minutes, or until the beef just begins to darken on the edges. You don't need a thorough cooking here since the beef is going to go back on the heat later. 12) Stir the meat around a little so that it cooks evenly. 13) After a couple minutes, use a large slotted spoon to take the meat out and onto paper towels, then pour the oil out of the wok or skillet. 14) Put the pan back over the heat, dump the meat back into it and simmer for one minute. 15) Add the sauce, cook for one minute while stirring, then add all the green onions. 16) Cook for one more minute, then remove the beef and onions with tongs or a slotted spoon to a serving plate. 17) Leave the excess sauce behind in the pan.