Herbs That Go With Beef Mince

3 Healthy Recipes Using 1lb of Ground Beef

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Kymberly loves to cook, bake, and preserve. She'd love more time to experiment in the kitchen and come up with delicious (healthy) recipes!

Ground beef is a good source of protein, iron, zinc, selenium, vitamin B12 and vitamin B6. However, many traditional recipes are high in fat and cholesterol, but low in many other vitamins. Simply combining it with cheese and refined carbohydrates, such as in spaghetti bolognaise, does not provide the range of vitamins and minerals that our bodies need.

Spices in Different Cuisines

Italian	Mexican	Thai
salt	salt	salt
black pepper	black pepper	white pepper
dried garlic	cayenne pepper	chili pepper
nutmeg	chili pepper	ground coriander
basil	cinnamon	cumin
bay leaves	ground coriander	turmeric
majoram	cumin	ginger
oregano	dried garlic	basil
parsley	dried onions	cilantro
rosemary	cilantro	lemongrass

A healthier alternative, without needing leafy side-salads, is to incorporate a variety of vegetables in the minced beef dish. It is easy to disguise the 'healthy' additions, and avoid fights with the picky eaters at your table.

Having a herb and spice cupboard, or growing your own herbs allows you to make easy variations, and spice to match your diners' tastes.

Don't worry if you don't have or don't like all of the herbs and spices in these recipes—use what you have and tweak the quantities to achieve a taste you like.

By stretching out expensive minced meat with vegetables, home grown fresh herbs and legumes, you can also reduce the cost per portion.

My favorite, healthy recipes that use ground beef are all on this page:

• a rich Mexican style chili
• a delicious pasta sauce
• a spicy Thai-style dish

Abbreviations and Conversions

• Tbsp = tablespoon = 15 ml
• tsp = teaspoon = 5 ml
• in = inch = 1.2 cm

Mexican chili on rice, with corn, kidney and white beans, capsicum, carrot and cucumber.

Kymberly Fergusson (nifwlseirff)

Mexican Chili With the Lot

I make this chili when I have vegetables that need to be used (before they go off), or if I have a forgotten can of veggies in the cupboard. It is different every time, and freezes wonderfully. Thanks to the huge range of spices and herbs used, I can feel like an alchemist.

• Serves: 4 (or more)
• Preparation time: 10 minutes
• Cooking time: 60 minutes

Ingredients

• 1 lb / 320g of ground beef
• 2 medium onions, diced finely
• 2 garlic cloves, minced
• ½ in / 1cm ginger, grated finely
• 1 large carrot, grated finely
• ½ medium daikon (white radish), grated finely
• 1 large red bell pepper, diced (capsicum)
• 1 can of tomato puree (28oz / 800ml)
• 1 small can of corn kernels, rinsed and drained (14oz / 400ml)
• 1 small can of red kidney beans, rinsed and drained (14 oz / 400ml)
• 1 small can of white butter beans, rinsed and drained (14 oz / 400ml)
• 2 Tbsp / 30ml lime juice

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Herbs

• 1 Tbsp parsley
• 2 tsp majoram
• 1 tsp oregano
• 1 tsp thyme
• 1 tsp cilantro (coriander leaves)

Spices

• 2 tsp sesame seeds
• 2 tsp ground coriander
• 2 tsp sweet or smokey paprika
• 1 tsp freshly ground black pepper
• 1 tsp salt
• 1 tsp ground cumin
• ½ tsp ground chili pepper
• ½ tsp ground cayenne pepper
• 1 Tbsp unsweetened baking cocoa

Cooking the chili, before the tomato puree was added.

Kymberly Fergusson (nifwlseirff)

Cooking the Chili

1. Sauté the onions, garlic and ginger in a little vegetable oil in a deep saucepan, until soft.
2. Add the ground beef, and separate the meat vigorously using two wooden spatulas or spoons. Cook over a medium-high heat until the moisture has evaporated and the meat begins to brown.
3. Add all of the spices, mix to cover the meat evenly. Cook for 3 minutes, until the spices are fragrant.
4. Add the chopped and grated vegetables, the canned vegetables, beans and tomato puree.
5. Add the herbs, and simmer for 15 minutes before tasting. Add more of your favorite spices and herbs if necessary.

   Tip: You can also add sauces - tomato sauce for a rich tomato flavor, barbecue sauce for a smokey flavor, leftover salsa dip, or sesame oil. Play with the flavoring—have fun!

6. Simmer for another 20—30 minutes, longer if you want a thicker, richer chili. I usually let it simmer for 1—1.5 hours.

7. Serve with steamed basmati or long grain brown rice and add a side salad for a nutritious, well-rounded meal.

   Serving options: Cook longer so the chili is drier. Wrap in wheat tortillas with cheese and lettuce. Or wrap in corn tortillas, cover in cheese and salsa and bake like enchiladas. Serve with roasted potatoes, or use to stuff small pumpkins or squash and bake.

A healthy bolognaise with 'snail' pasta.

Kymberly Fergusson (nifwlseirff)

A Healthy Pasta Sauce

The key to this pasta sauce is in the long cooking time. By finely grating vegetables, such as with a Microplane fine grater, you can make sauces thicker and richer.

If you prefer to avoid tomato skins, blanch the tomatoes in boiling water for a few seconds, and then peel under cool running water. I like including the skins of tomatoes and capsicums - they add nutrients and fiber.

This sauce freezes perfectly - great for when you don't have the time or energy to cook an elaborate meal.

• Serves: 4 (or more)
• Preparation time: 10 minutes
• Cooking time: 60 minutes

Pasta Sauce Ingredients

• 1 lb / 320g of ground beef
• 1 large onion, diced finely
• 1 garlic clove, minced
• 1 large carrot, grated finely
• ½ zucchini, grated finely
• 6-10 medium button mushrooms, diced
• 2 medium tomatoes, diced
• 1 large red bell pepper, diced (capsicum)
• ½ cup / 100 ml red wine (optional)
• 1 can of tomato puree or passata (28 oz / 800 ml)
• 1 Tbsp tomato paste or rich tomato sauce

• ½ tsp freshly ground black pepper
• ½ tsp salt
• ½ tsp nutmeg

Cooking With Fresh Herbs

A good rule of thumb:

• 1 tablespoon of fresh herbs for every teaspoon of dried herbs.

• 1 bay leaf
• 1 Tbsp parsley
• 2 tsp basil
• 1 tsp oregano
• 1 tsp majoram
• ½ tsp rosemary
• ½ tsp thyme

Cooking the pasta sauce

1. Sauté the onions and garlic in a little olive oil in a deep saucepan, until soft.
2. Add the ground beef, and cook on a medium-high heat until the moisture has evaporated.

   Tip: Use two wooden paddles or spoons and break the ground beef apart, vigorously. You want the meat to end up evenly mixed with the onion and garlic, to be loose and not wet.

3. Add the nutmeg, salt and pepper and stir to distribute through the meat.
4. Stir in the wine, if you are using it, and wait for 5 minutes until it has mostly evaporated.
5. Add all of the vegetables, and heat for 5 minutes. Then add the tomato puree or passata, as well as the tomato paste or sauce.
6. Add the remaining ingredients, and simmer for 10 minutes before tasting to see if you want to add any further spices or flavors.
7. Continue to simmer for another 20 minutes, stirring occasionally. Add water if you want the sauce to have more liquid, or cook longer if you want a thicker sauce.
8. Serve with your favorite pasta, grated parmesan cheese (or any other cheese), extra parsley and ground pepper.

   Tip: This works equally well with baked potatoes, or as a meaty soup with fresh crusty bread. Of course, you can always add a side-salad for an even healthier meal.

Pasta Sauce Variations

• Vegetables: pumpkin, cabbage, parsnips, and other root vegetables can be finely grated. Add olives or other antipasto for a flavor kick.
• Spices: ground coriander, ginger, chili pepper, smoked paprika, cumin plus many other herbs and spices can add variety and fun.
• Sauces: add Worcestershire sauce (Worcester sauce), hot pepper or chili sauce, or a touch of sesame oil for a different flavor.

With all herbs, spices and sauces, you can start with less, and add more later if you want a stronger flavor.

Thai style ground beef as an entrée, with chopped macadamias and chili sauce.

Kymberly Fergusson

Thai-Style Ground Beef

A healthy and light option for summer, based on the Thai Laab salad, this ground beef dish can be spiced to suit different tastes. To add extra heat, serve with a good garlic/chili sauce, sweet chili sauce, or fresh sliced hot red chillies.

This is best made with fresh herbs. Extend the cooking time if using dried herbs, allowing their flavors to develop.

Fresh herbs count as salad greens and are packed with vitamins! The meat and vegetable mixture freezes well, but don't freeze the lettuce! After defrosting, heat the mixture in a hot frying pan or wok with a little oil.

• Serves: 4 as a main with rice, or 8 as an entrée without rice
• Preparation time: 20 minutes (including the Thai curry sauce)
• Cooking time: 20 minutes

Homemade Thai Curry Sauce

• 2 cm fresh ginger or galangal, grated finely
• 2 garlic cloves, minced
• finely grated rind of 1 lime
• 1 tsp ground coriander
• ½ red chili pepper, finely chopped OR ¼ tsp cayenne pepper
• ½ tsp finely chopped fresh lemongrass
• ½ tsp ground cumin
• 2 tsp brown sugar
• ½ tsp shrimp paste
• 2 Tbsp fresh lime juice
• 1 Tbsp fish sauce
• 4 Tbsp coconut milk

Combine the first 8 ingredients in a mortar and pestle, and grind to a smooth paste.

Stir in the shrimp paste thoroughly, then add the fish sauce, lime juice and coconut milk.

Ingredients

• 1 lb / 320g ground beef
• 1 leek or 1 medium red onion, diced finely
• 1 carrot, grated finely
• 3 large napa cabbage leaves, chopped very finely (also known as Chinese cabbage)
• 1 red bell pepper, finely chopped (capsicum)
• homemade Thai curry sauce ( OR
  1-2 Tbsp of pre-packaged red curry paste plus 3 Tbsp coconut milk)
• additional 1 cm fresh ginger, grated finely
• 3 Tbsp chopped fresh mint leaves
• 3 Tbsp chopped fresh cilantro (coriander)
• 3 Tbsp chopped fresh basil leaves

Serving additions

• steamed jasmine rice
• fresh cilantro (coriander leaves)
• fresh mint sprigs
• chopped green spring onions (scallions)
• chopped fresh chilis (green or red)
• cos or iceberg lettuce, roughly shredded
• chopped unsalted, roasted peanuts, cashew or macadamia nuts
• additional lime juice
• garlic/chili sauce or sweet chili sauce

Cooking the Meat and Vegetables

1. Sauté the leek or onion and ginger in a little vegetable oil, in a wok or deep frying pan, until soft.
2. Add the minced beef, and separate the meat vigorously using two wooden spatulas or spoons. Cook over a medium-high heat until the moisture has evaporated and the meat begins to brown.
3. Add the carrot, cabbage leaves, and red bell pepper. Cook for 5 minutes, or until the moisture has evaporated.
4. Stir in the curry sauce and cook for 5 minutes, then taste and adjust spices if necessary.
5. Remove from heat, then stir in the fresh herbs.
6. Serve warm over rice. Let each diner add toppings as they please.

   Tip: You can serve the meat mixture in small iceberg lettuce 'bowls' as an entrée.

Variations on a Thai Theme

Use the meat and vegetable mixture and stuff capsicums or tomatoes, then bake in a low-medium oven (320°F or 160°C).

Cook the meat and vegetable mixture longer or add some rice flour until a little drier. Roll in lettuce leaves or make rice paper rolls.

Other spices to play with for different flavors include: tamarind, anise and tumeric.

The Best of the Best

Substitutions

• Other meats—Instead of ground beef, you can use ground pork, chicken or turkey.
• Vegetarian—Add or increase mushrooms, or add eggplant in each of these recipes to make them vegetarian. Substitute soy sauce for fish sauce, and yellow bean sauce for shrimp sauce in the Thai beef recipe.

What is your favorite healthy recipe?

Let us know in the comments below!

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Source: https://delishably.com/meat-dishes/3-great-recipes-using-1lb-of-ground-beef

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