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Black Skillet Beef with Greens and Red Potatoes

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Black Skillet Beef with Greens and Red Potatoes
En Español

Fivestar Rating
(65 votes)
Recipe Total Cost
  • 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 mustard (dry)
  • 8 potatoes (red-skinned, halved)
  • 3 cups onions (finey chopped)
  • 2 cups beef broth
  • 2 garlic cloves (large, minced)
  • 2 carrots (large, peeled, cut into very thin 2 1/2 inch strips)
  • 4 cups kale (1 bunch)
  • non-stick cooking spray

Directions

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

Source:

National Heart, Lung and Blood Institute
National Institutes of Health, Stay Young at Heart: Cooking the Heart-Healthy Way

Nutrition Information

Serving Size: 7 ounces (538g)
Nutrients Amount
Total Calories 392
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 47 mg
Sodium 387 mg
Carbohydrates 65 g
Dietary Fiber 10 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 26 g
Vitamin D 0 mcg
Calcium 149 mg
Iron 5 mg
Potassium 1819 mg
N/A - data is not available
Nutrients Amount
Total Calories 392
Total Fat 5 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 1 mg
Omega 3 - DHA 0 mg
Cholesterol 47 mg
Carbohydrates 65 g
Dietary Fiber 10 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 26 g
Minerals
Calcium 149 mg
Potassium 1819 mg
Sodium 387 mg
Copper 1090 mcg
Iron 5 mg
Magnesium 113 mg
Phosphorus 349 mg
Selenium 19 mcg
Zinc 5 mg
Vitamins
Vitamin A 456 mcg RAE
Vitamin B6 1.3 mg
Vitamin B12 1.2 mcg
Vitamin C 117 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 327 mcg
Folate 88 mcg DFE
Thiamin 0.4 mg
Riboflavin 0.3 mg
Niacin 7 mg
Choline 105 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3 cups
Protein Foods
1 1/2 ounces

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I made this recipe with a group of adults who had never had kale and it was quite a success. It smelled so good, everyone in the building was wishing they could taste it!