Recipe – Asian Beef Bites with Speedy Slaw

Easy Ground Beef Recipe with Crunchy Slaw on the Side

Feb 6, 2009 Thomas Alan Gray

Serve these brochette-style Beef Bites with a sauce for dipping, or pile them on a bun, burger-style. Add the quick and easy slaw for a nutritious light lunch.

Cooking with beef can be quick and easy. This beef recipe makes a satisfying lunch that is tasty, light, healthy, and nutritious.

Make the slaw first (up to a day in advance, stored in the fridge) to allow time for the flavors to blend.

Speedy Cole Slaw Salad

Ingredients:

  • ¼ cup (50 mL) Rice Vinegar
  • ¼ cup (50 ml) Granulated Sugar
  • 2 tbsp (30 mL) Vegetable Oil
  • 1-1/2 tsp (7 mL) Dijon Mustard
  • 1 tsp (5 mL) Sesame Oil (Peanut Oil, Grapeseed Oil)
  • ½ bag Coleslaw Salad Mix (16 oz/454 mL size)
  • 1 Green Onion, sliced
  • ½ cup (125 mL) Canned sliced water chestnuts, drained and halved
  • ½ cup (125 mL) Snow Peas, sliced lengthwise (optional)
  • ½ cup (125 mL) Unsalted peanuts (optional)

Directions:

  1. Whisk together the vinegar, sugar, mustard, and oils.
  2. Toss with the salad mix, green onion, snow peas, water chestnuts.
  3. Garnish with peanuts.

Enjoy Speedy Cole Slaw Salad with Asian Beef Bites (below) or on its own.

Asian Beef Bites

Ingredients:

  • 1 lb 500g Lean or extra-lean Canadian ground beef*
  • ¼ cup 50 mL Wheat germ
  • 2 Green Onions, thinly sliced
  • 2 tbsp 30 mL Soy Sauce (sodium reduced)
  • 1 tbsp 15 mL Finely grated fresh ginger root (or ground ginger)
  • 1 Egg, lightly beaten
  • ¼ tsp 1 mL Pepper

Directions:

  1. Lightly combine beef, wheat germ, onions, soy sauce, gingerroot, eg, and pepper.
  2. Gently form into about thirty meatballs each one-inch (2.5 cm) in diameter
  3. Bake on lightly-oiled foil-lined baking tray at 400F/200C for 10 to 15 minutes until cooked (digital rapid-read thermometer inserted into center of several meatballs reads 160F/71C)
  4. Thread three or four meatballs onto each skewer and serve over speedy slaw.

If thirty meatballs seems like a lot, remember that you can freeze what you don't use.

Dips to go with the Beef Bites

These Beef Bites are tasty on their own, but serve them with a favorite dipping sauce for extra flavor

  • Plum sauce
  • Thai sauce
  • Sweet & Sour sauce

If you've put the Asian Beef Bites in a bun, meatball hero-style, use your dip as a spread, and top with some slaw for the crunch of it.

Meat Options

You can make these Beef Bites into restaurant-style brochettes by using ground sirloin, round, or chuck in place of regular lean or extra-lean ground beef. Choosing leaner meats is part of the Health Check™ program for healthy eating.

Nutritional Information

Per Serving (4 lean meatballs without slaw): 144 Calories, 13g protein, 9 g fat, 4 g carbohydrate, 388 mg sodium.Excellent source of Iron (12% DV), Zinc (31% DV). B-Complex Vitamins: thiamin (6% DV), riboflavin (11% DV), niacin (24% DV), B6 (6% DV), and B12 (39% DV)

According to the Beef Information Centre, the iron in beef is easier for your body to absorb than that found in plant sources such as tofu or beans.

The copyright of the article Recipe – Asian Beef Bites with Speedy Slaw in Asian Cuisine is owned by Thomas Alan Gray. Permission to republish Recipe – Asian Beef Bites with Speedy Slaw in print or online must be granted by the author in writing.
Asian Beef Bites, Canadian Beef Information Centre Asian Beef Bites
   
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