What's Cooking? Tasty two-for-one meals reduce time

What's Cooking? Tasty two-for-one meals reduce time

With some planning, even the busiest families can have a hearty, nutritious and delicious homemade meal on the table in 30 minutes or less. Plus, some recipes can do double duty and serve as the foundation of a second meal, too.

A tasty Asian stir-fry can become an easy, savory soup. Make a flavorful Southwestern steak, beans and rice dish one evening, then add a few key ingredients to create wraps.

Offering the nutrition your family needs, the flavors they crave and fast preparation the family chef will appreciate, these “two-for-one” meals will find a permanent place in your recipe collection.

For more recipes, visit the Web sites at www.USARice.com, www.CanolaInfo.org and www.CertifiedAngusBeef.com.

Southwestern Steak, Black Beans & Rice


–photograph courtesy CanolaInfo, USA Rice Federation and Certified Angus Beef

2 pounds boneless top sirloin steak, about 3/4-inch thick, trimmed
1/4 cup canola oil, divided
1 1/2 tablespoons chili powder
2 teaspoons ground cumin
1 1/4 teaspoons salt, divided
2 medium lemons
1 can (10 oz.) tomatoes and green chilies, undrained
1 can (15 oz.) black beans, rinsed and drained
6 cups hot, cooked medium OR long grain rice
1/4 cup chopped cilantro, optional

Preheat grill or broiler. Rub both sides of steak with 2 tablespoons canola oil. Mix chili powder, cumin and 1/2 teaspoon salt; rub onto steak. Grill or broil steak for 10 minutes for medium-rare, turning halfway through cooking, or to desired doneness.

Place steak on a cutting board and let rest for 5 minutes before thinly slicing across the grain; set aside.

Meanwhile, grate 1 tablespoon lemon zest; combine with juice from lemons and remaining canola oil in a large bowl. Add tomatoes and green chilies, black beans and remaining salt. Add rice; toss to blend.

Place rice mixture on a serving platter and top with beef slices. Garnish with cilantro and additional lemon wedges, if desired. Yields 8 servings.

Two-for-One shortcut: Reserve half the rice mixture and steak for your next meal.

Southwestern Steak, Black Beans & Rice Wraps

Southwestern Steak, Black Beans & Rice Wraps
–photograph courtesy CanolaInfo, USA Rice Federation and Certified Angus Beef

2 tablespoons canola oil
1 tablespoon lemon juice
4 cups reserved Black Beans & Rice
8 (10-inch) sun-dried tomato, spinach OR flour tortillas
2 cups reserved cooked, sliced Southwestern Steak
4 cups shredded lettuce
1 cup salsa
2 ripe medium avocados, peeled, seeded and diced

In a large bowl, combine canola oil and lemon juice. Add reserved Black Beans & Rice; toss gently to blend. If desired, warm mixture in microwave on High for 2 to 3 minutes.

Working with 2 tortillas at a time, warm tortillas in microwave on High for 15 seconds and place on cutting board. Spoon 1/2 cup Black Beans & Rice down center of each tortilla. Top each with 1/4 cup sliced steak, 1/2 cup lettuce, 2 tablespoons salsa and 1/4 cup avocado. Fold up bottom and wrap two sides over. Repeat. Yields 8 servings.

Ginger-Beef Stir Fry with Rice

2 pounds boneless sirloin steak, about 3/4-inch thick, trimmed
1/4 cup light soy sauce
1 tablespoon cornstarch
1 tablespoon grated gingerroot
1/4 cup canola oil, divided
1 1/2 cups matchstick-cut carrots
1 large onion, sliced
1 red bell pepper, cut into strips
1 1/2 cups (4 oz.) sliced mushrooms
2 garlic cloves, minced
1 1/2 cups sugar snap OR snow peas
1/8 teaspoon dried pepper flakes, optional
6 cups hot, cooked medium OR long grain rice

Cut beef in half lengthwise and then slice thinly; set aside.

Combine soy sauce, cornstarch and gingerroot; stir until cornstarch dissolves. Set aside.

Heat a large skillet or wok over medium-high heat. Working in 3 batches, add 1 tablespoon canola oil, coating bottom evenly. Add one-third of beef and cook for 1 minute, or until browned, stirring constantly. Remove from skillet and set aside. Repeat with remaining 2 batches.

Return skillet to heat; add remaining canola oil. When hot, add carrots, onion, bell pepper, mushrooms and garlic; stir-fry for 3 minutes, or until tender-crisp.

Add soy sauce mixture, beef, peas and pepper flakes to vegetables in skillet. Cook for 1 to 2 minutes, stirring constantly, or until sauce thickens. Serve over hot rice. Yields 8 servings.

Two-for-One shortcut: Reserve 4 cups cooked stir fry and 3 cups cooked rice for next meal.

Spicy Ginger-Beef & Rice Soup with Lime

3 to 4 medium green onions
3 cups reserved cooked medium OR long grain rice
1/4 cup water
2 cans (14 oz. each) reduced-sodium beef broth
4 cups reserved Ginger-Beef Stir Fry
1 1/2 tablespoons grated gingerroot
1/8 teaspoon dried pepper flakes
1 medium lime, cut in wedges

Thinly slice whites of onions; set aside. Diagonally slice onion tops and set aside separately.

Place rice in a microwave-safe bowl with water. Cover with plastic wrap and microwave on high for 2 minutes, or until heated through.

In a large saucepan, bring broth to a boil over high heat.

Add stir-fry mixture, white part of onions, gingerroot and pepper flakes. Return to boiling; remove from heat.

Spoon equal amounts of soup into 4 bowls, mounding 3/4 cup rice in center of each. Top with remaining sliced onion greens. Serve with lime wedges.

Yields 4 servings.

Tip: To form a mound of rice, place serving of rice in a custard cup, press down slightly and invert over bowl.
Skyscaper