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Black Skillet Beef with Greens and Red Potatoes

Black Skillet Beef with Greens and Red Potatoes

Makes: 6 servings

This is an easy, filling meal with carrots, kale, and potatoes that can be made in a single dish.

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 (1 bunch)

Directions

  1. Wash hands with soap and water.
  2. Partially freeze beef. Thinly slice across the grain into long strips 1/8 inch thick and 3 inches wide.
  3. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
  4. Spray a large heavy skillet nonstick cooking spray. Preheat pan over high heat.
  5. Add meat; cook, stirring for 5 minutes.
  6. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
  7. Stir in carrots, lay greens over top and cook, covered, until carrots are tender, about 15 minutes.
  8. Serve in large serving bowl, with crusty bread for dunking.

Notes

Learn more about:

Source:

Stay Young at Heart: Cooking the Heart-Healthy Way
US Department of Health and Human Services
National Heart, Lung, and Blood Institute

Nutrition Information

Serving Size: 7 ounces (538g)
Nutrients Amount
Total Calories 383
Total Fat 9 g
Saturated Fat 3 g
Cholesterol 49 mg
Sodium 257 mg
Carbohydrates 57 g
Dietary Fiber 8 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 22 g
Vitamin D 0 mcg
Calcium 117 mg
Iron 4 mg
Potassium 1695 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 383
Total Fat 9 g
Saturated Fat 3 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 49 mg
Carbohydrates 57 g
Dietary Fiber 8 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 22 g
Minerals
Calcium 117 mg
Potassium 1695 mg
Sodium 257 mg
Copper 1 mg
Iron 4 mg
Magnesium 96 mg
Phosphorus 312 mg
Selenium 17 mg
Zinc 6 mg
Vitamins
Vitamin A 234 mcg
Vitamin B6 0.9 mg
Vitamin B12 1.6 mcg
Vitamin C 48 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 91 mcg
Folate 94 mcg
Thiamin 0.3 mg
Riboflavin 0.4 mg
Niacin 6 mg
Choline 97 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 1 1/2 ounces
Vegetables 2 1/2 cups
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