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
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.