Animal food sources, like beef, offer good sources of protein, vitamin B12 and are considered to be better absorbed sources of iron.

What makes this a good choice?

Starchy foods, like rice, should form a part of each meal and are a major source of energy. Animal food sources, like beef, offer good sources of protein, vitamin B12 and are considered to be better absorbed sources of iron. Bump up the family’s daily vegetable intake by adding them to dishes like the beef stroganoff. Broccoli and carrots are good sources of vitamin A, which is especially important for good vision and protecting against infection.

Items and Energy Value

  • Beef Stroganoff with ½ cup cooked rice (recipe)
  • ½ cup broccoli, steamed
  • ½ cup carrots, steamed

Makes 6 children’s servings

kcal/kJ per serving
413/1735

Ingredients

  • 10 ml oil, canola or olive (2 teaspoons)
  • 1 medium onion, peeled and finely chopped.
  • ½ green sweet pepper, seeded and finely chopped.
  • ½ red pepper, seeded and finely chopped.
  • ½ yellow pepper, seeded and finely chopped.
  • 250g mushrooms, halved and thinly sliced (1 punnet)
  • 500g rump steak or soft shin, cut into very narrow 2cm long strips.
  • 5ml salt (1 teaspoon)
  • 2.5ml pepper (½ tsp.)
  • 1 small tin tomato paste (70g)
  • 90ml uncooked split lentils (6 tablespoons)
  • 1 tin low-fat evaporated milk (380ml)

Method

  1. Heat half the oil (1 teaspoon) in a large frying pan over moderate heat and fry the onion until transparent.
  2. Add the peppers and cook until tender.
  3. Move the onion and peppers mixture over to one side of the frying pan and add the mushrooms. Dry-fry them until they have shrunk substantially.
  4. Transfer the onion, pepper and mushroom mixture to a plate.
  5. Add the other 5 ml (1 teaspoon) of oil to the pan and sear the meat strips until browned. Season with salt and pepper.
  6. Add the vegetable mixture, tomato paste, split lentils and evaporated milk. Mix thoroughly.
  7. Cover and allow to simmer over low heat until the desired consistency is reached (20-30 minutes).
  8. Serve with ½ cup cooked rice.