Sticker shock at the grocery store is an unfortunate reality but don’t let it deter you from enjoying Canadian beef.
Purchase the prime cuts for special occasions and consider serving smaller portions when you do. The new Canada Food Guide recommends that one quarter of your plate is protein, one quarter is grains and half of the plate is vegetables.
For everyday meals there are several cuts to choose from. For example, flank steak. Technically, it isn’t a steak at all. It is cut from the lower chest area at the back of the belly. It is very flavourful, very lean and less tender, so it requires marinating. It is best grilled quickly over high heat or braised, low and slow. Serve it sliced very thinly against the grain.
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Sirloin is less tender than prime rib or tenderloin but is a good less expensive choice for a great grilled steak. Don’t overcook it or it will become tough. Medium or medium rare is suggested for optimum enjoyment (130-145 F, or 55-63 C).
Sometimes the local butcher shop has the best prices on beef and they will cut to order if you plan ahead.
Beef Rouladen
For the Rouladen:
- 8 slices top round beef, about 4 x 6 inches (10 x 15 centimetres) in size and one-quarter inch (.5 cm) thick and gently pound the slices with a meat mallet until they’re a little thinner than one-quarter inch (.5 cm).
- 1/3 c. grainy mustard 75 mL
- 8 slices bacon
- 8 medium dill pickles, sliced lengthwise
- 1 medium yellow onion, chopped
- salt and freshly ground black pepper
For the gravy:
- 1 tbsp. butter 15 mL
- 1 tbsp. cooking oil 15 mL
- 1 medium yellow onion, chopped
- 1 clove garlic, minced
- 1 large carrot, chopped
- 1 large celery stalk, chopped
- 1 c. dry red wine 250 mL
- 2 c. beef stock 500 mL
- 1 tbsp. tomato paste 15 mL
- 1 bay leaf
- 1 tsp. sugar 5 mL
- 1/2 tsp. salt 3 mL
- 1/4 tsp. freshly groundblack pepper 1 mL
- 1/4 c. chilled butter, cut into four pieces 60 mL
Lay the beef slices out on a work surface. Spread each with about two teaspoons (10 mL) of mustard and sprinkle with a little salt and freshly ground black pepper.
Place a strip of bacon on each beef slice so it’s running the same length as the beef. Place the sliced pickles and chopped onions on each beef slice. Roll up the beef slices starting from the long side, tucking in the sides as best you can and securing the beef rolls with toothpicks or cooking twine.
Heat the butter and oil in a heavy, oven-safe Dutch oven or pot and brown the rouladen on all sides. Browning them well will ensure a rich and flavorful gravy. Set the rouladen aside on a plate.
Do not remove the browned bits in the bottom of the pan. Add the onions to the pot and a little more butter or oil, if needed. Cook the onions until softened and translucent, about five minutes.
Add the garlic and cook for another minute.
Add the carrots and celery and cook for another five minutes.
Pour in the red wine, bring to a rapid boil for one minute, reduce the heat to medium and simmer for two to three more minutes.
Add the beef stock, tomato paste, bay leaf, sugar, salt and pepper.
Nestle the beef rouladen in the pot.
You can cook the rouladen, covered, on the stovetop on low for about 90 minutes or until fork tender, but for the most even cooking it is recommended to transfer the pot to the oven preheated to 325 F (160 C) and cook it there for about 90 minutes or until fork tender.
Gravy
When the beef is fork tender, remove the rouladen from the pot and set aside. Do not scrape out the bits stuck to the bottom of the pot. They have a lot of flavour.
Pour the liquid and vegetables through a strainer and reserve the liquid. Return the strained liquid back to the pot and bring to a simmer. Thicken the gravy with either a cornstarch or flour mixture. For a creamy gravy you can also add a few tablespoons of heavy cream at this point. Simmer, whisking constantly, until the gravy is thickened.
Add the 1/4 cup (60 mL) chilled butter one piece at a time, whisking constantly, until the butter is melted and incorporated. Add salt, pepper and mustard, to taste.
Carefully remove the toothpicks or cooking twine from the rouladen and return them to the gravy and heat through. When heated serve with mashed potatoes, spatzle or your favourite pasta and vegetables.
Flank steak
Trim any silver skin off the flank steak. Then marinate the steak with bought or homemade balsamic dressing for a few hours or overnight.
Grill on the barbecue or in a heavy pan on the stovetop at high heat. Brown well on both sides. Continue to cook until it reaches your desired doneness, five to 15 minutes.
Slice thinly against the grain and serve. This is nice with mashed potatoes and vegetables or in a soft taco with grilled vegetables, grated Monterey Jack cheese and salsa.
Sirloin and vegetable stir fry
- 2 lb. sirloin steak 1 kg
- fresh vegetables such as snow peas, zucchini, spinach, asparagus, mushrooms and tomatoes
- yellow onion
- fresh ginger, thinly sliced
- fresh garlic, thinly sliced
- canola oil
- 1 tbsp. cornstarch 15 mL
Cut meat into very thin slices. This is easier if done while the meat is still slightly frozen. Cut against the grain. Coarsely chop all the vegetables.
In a measuring cup add one tablespoon (15 mL) cornstarch to about one cup (250 mL) of the sauce and stir to combine. Set aside.
In a wok or large pan heat enough oil to generously cover the bottom of the pan, until almost smoking. Add meat first and then the vegetables and lastly the garlic. Cook until done but the vegetables are still slightly crisp. Remove from heat.
Quickly add the blend of cornstarch and sauce to the pan, return to heat and cook until sauce has thickened. Serve immediately.
Chinese stir fry sauce
Cook like Chinese restaurants with this easy stir fry sauce recipe. Choose any combination of meat and vegetables to make great tasting homemade stir fries. If you can’t find Chinese cooking wine, omit it. When using this sauce, mix about one tablespoon (15 mL) of cornstarch with one cup (250 mL) of the sauce before adding to the hot pan.
- 1 1/2 c. stock, chicken, vegetable or mushroom 375 mL
- 1 tbsp. Shaoxing cookingwine 15 mL
- 1 tbsp. sugar, brown or granulated 15 mL
- 2 tsp. sesame oil 10 mL
- 1/4 c. soy sauce 60 mL
- 1 1/2 tbsp. dark soy sauce 22 mL
- 2 tbsp. oyster sauce 30 mL
- 1/4 tsp. white pepper 1 mL
- 1/4 tsp. salt 1 mL
In a two cup (500 mL) jar with a tight lid combine all of the stir fry sauce ingredients together and shake well.
This sauce will keep for a few weeks in the refrigerator; all you need to do is measure and pour out what you need for your dish.
Sarah Galvin is a home economist, teacher and farmers’ market vendor at Swift Current, Sask., and a member of Team Resources. She writes a blog at allourfingersinthepie.blogspot.ca. Contact: team@producer.com.
