Beef & Tomato Skillet with Cheesy Cornbread

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This dish is an iron king with iron sources from beef and lentils, and boosted iron uptake thanks to the tomatoes plus the meat + lentil combo.

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Beef & Tomato Skillet with Cheesy Cornbread


Description

This dish is an iron king with iron sources from beef and lentils, and boosted iron uptake thanks to the tomatoes plus the meat + lentil combo.


Ingredients

Scale

1 tbsp canola oil

1 lb (500 g) Lean Ground Beef

1 onion, finely chopped

3 cloves garlic, minced

1 tbsp EACH mild chili powder, dried oregano leaves and ground cumin

1 can (28 oz/796 mL) no-salt added diced tomatoes

1 can (19 oz/540 mL) lentils, drained and rinsed well

2 cups mixed frozen vegetables

2 tbsp lime juice

¾ cup sour cream

¾ tsp EACH salt and pepper (approx.)

Cornbread Topping:

1 cup EACH all-purpose flour and fine cornmeal

2 tsp baking powder

½ tsp baking soda

1 cup shredded aged Cheddar cheese

1 cup buttermilk

1 tbsp butter, melted

2 tbsp grated Parmesan cheese


Instructions

1. Preheat oven to 400ºF. Heat oil in a 12-inch ovenproof skillet over medium-high heat. Crumble in beef. Cook ground beef, breaking up with a spoon, for 5 minutes or until browned. Add onion, garlic, chili powder, oregano and cumin; reduce heat to medium. Cook, stirring often, for 5 minutes or until onion is tender.

2. Stir in diced tomatoes, lentils and ½ cup water; bring to a boil. Simmer, covered, for 10 minutes or until sauce has thickened slightly. (Meanwhile, prepare Cornbread Topping.) Once sauce has thickened, stir in mixed vegetables and lime juice. Remove from heat. Stir in sour cream. Season with salt and pepper.

3. Cornbread Topping: In a medium bowl whisk together flour with cornmeal, baking powder and baking soda. Add cheese and toss to distribute evenly. Stir in buttermilk until a ragged dough is formed. Dollop biscuit-sized portions of dough over over beef mixture in skillet, leaving some gaps, to allow for expanding. Brush with melted butter and sprinkle with Parmesan cheese.

4. Bake for 22 to 25 minutes or until topping is set and lightly browned on top. Cool for 5 minutes. Serve with some diced avocado if desired.

 


Baby/Toddler Fast Adapt

Basic Guidelines:

• Prepare foods without adding salt

• Cook beef to 160ºF (71ºC)

• Exclude dairy ingredients until baby is 9 months of age

• Before serving, heat up all baby food until hot, then cool to lukewarm

Infant Mix: Combine cooked beef and vegetables in a blender or food processor. If needed, add breastmilk or formula for easier blending and process until smooth.

Baby Chunky Mash: Combine cooked beef and vegetables in a blender or food processor; pulse until finely chopped. Add water, formula or breastmilk to thin, as needed. Serve with some of the crumbled cornbread and some mashed avocado seasoned with a squeeze of lime juice and pinch of cumin if desired.

Toddler Finger Foods: Serve the meal cut into chunks alongside cucumber slices and chunks of avocado seasoned with a splash of lime juice and pinch of cumin if you like.

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