RECIPES: Beef Oven Roast, Beef and Egg Breakfast Wrap, and Beef and Barley Soup from Emily Richards

How can you use beef to meet your protein goals? Emily Richards stops by to show us.

Easy Beef Oven Roast

Don’t be intimidated by a beef oven roast – it couldn’t be easier. If you have never tried a roast before because you think it will be risky and take too much time, try this Easy Beef Oven Roast. Simple, uncomplicated and perfectly delicious every time, it’s just what you need to feed the family!

Ingredients

• 1 kg Beef Roast

Recipe

Season roast. Place in shallow roasting pan. Insert oven-safe meat thermometer into center of roast avoiding fat or bone.

Oven-sear by placing uncovered roast in preheated 450°F (230°C) oven for 10 minutes. Reduce heat to 275°F (140°C); cook uncovered to desired doneness, removing from oven when 5°F (3°C) below finished temperature. (Bone-in roast can take 30 to 45 minutes less.)

Cover with foil and let stand for at least 15 minutes before carving into thin slices.

Special note:

Not around to turn it down? Skip Step 2 and roast at a constant 275°F (140°C). This is especially good for less tender cuts and smaller roasts (less than 1 kg/2lb). Allow approximately 15% longer cook time.

Tips for the perfect roast:

• A rack in the pan promotes even cooking.
• Roast without a lid for best browning.
• Use a thermometer to know when your oven roast is done the way you like it.
• Let roast stand at least 15 minutes after cooking to let juices settle.
• Carve oven roasts in thin slices across the grain.

Beef and Egg Breakfast Wrap

This protein-packed breakfast is perfect to enjoy hot or cold. Double up this recipe to have a few extra in the fridge ready for busy mornings of activity that include a delicious breakfast.

Ingredients

• 2 large eggs
• 2 tbsp (30 mL) milk or water
• 1.8 tsp (0.5 mL) each salt and pepper
• 1 tsp (5 mL) oil
• 2 large whole weather flour tortillas
• 1/3 cup (75 mL) chunky salsa
• 6 oz 9175 g) thinly sliced cooked roast beef or steak
• 1 cup (250 mL) baby arugula, spinach or lettuce
• 3 tbsp (45 mL) chopped onions (optional)

Recipe

Whisk eggs, milk, salt and pepper in a bowl until blended.

Heat oil over medium heat in a non-stick skillet. Add eggs and cook, stirring with a heatproof spatula, for 2 minutes or until eggs are fluffy and just set.

Lay tortillas on cutting board in a single layer. Spoon egg in a strip along the centre, dividing equally. Spoon salsa over egg. Top with roast beef, arugula and onions (if using).

Fold up bottom of each tortilla, then roll up to enclose filling. Cut in half to serve.

Find more helpful hints for this recipe here.

Quick Beef and Barley Soup

By using leftovers or make-ahead cooked beef, you can make this hearty soup in just 30 minutes.

Ingredients

• 1 tbsp (15 mL) oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 each large carrot and stalk of celery, sliced
• 1/2 tsp (2 mL) dried thyme leaves
• 1/2 tsp (2 mL) each salt and pepper
• 1 tbsp (15 mL) tomato paste
• 3/4 cup (175 mL) pearl barley
• 4 cups (1 L) reduced-sodium beef broth
• 1 can (796 mL) diced tomatoes
• 3 cups (750 mL) chopped cooked roast beef

Recipe

Heat oil over medium-high in a large pot. Add onion, garlic, carrot, celery, thyme, salt and pepper; cook, stirring for about 2 minutes, until softened.

Stir in tomato paste to coat vegetables. Add barley, beef broth, 3 cups (750 mL) water and tomatoes; bring to a boil. Reduce heat and simmer, stirring occasionally, for about 15 minutes or until barley is tender.

Stir in cooked beef; simmer for about 2 minutes or until heated through.

Special note:

Freeze leftovers in serving size portions for later lunches. Thaw in the refrigerator or defrost in the microwave, then reheat in microwave or on the stovetop in a saucepan until steaming.