We’ve been eating a lot of red meat in my house these days.
First of all, Paul likes it. (Well, we all do!). Secondly, I’m always pretty seriously anemic, which means I have low iron counts in my blood. Red meat is a great source of iron and so is spinach. It’s a good thing that it’s my favorite vegetable. So, I eat a lot of both. I mix spinach into my eggs whites in the morning for a delicious scramble, and we toss a lot of meat on the grill.
However, I don’t want grilled meat every night. (Did I REALLY just say that?) On nights we don’t grill, I often employ the cast-iron skillet. (The iron from the skillet is said to transfer into your cooking and add nutrients to your food as well.)
This dish is a delicious and easy way to get your iron, enjoy your Angus ground chuck (which is on sale this week at Brookshire’s), and enjoy a meal the whole family is sure to love.
I’ve mentioned before that my sons can live off of rice, so serve this over a bed of white or brown rice, or mashed potatoes. A side of spinach never hurt, either.
1 1/2 lbs Angus ground chuck
1 tsp sea salt
1 tsp freshly ground black pepper
1 Tbs garlic powder
5 Tbs Worcestershire sauce
1 large onion, sliced into 1/2 rounds
2 Tbs all purpose flour
1 pkg brown gravy mix
1 1/3 cups cold water
Heat cast-iron skillet over medium-high heat.
Mix Angus ground chuck with salt, pepper and garlic powder. Form into large meatballs.
Place meatballs into the center of the skillet and surround with onion slices. Drizzle the meat and onions with Worcestershire sauce. Sear meatballs, turning frequently to brown all sides. Stir onions while meat is browning so they do not burn.
Slide meat and onions to one side of the pan, and add flour to drippings on other side of the pan. Whisk and cook for 1 to 2 minutes to make a thick roux.
In a small bowl, combine gravy mix and water. Add a few tablespoons of Worcestershire sauce. Pour into skillet; stir into the meat and onion mixture. Cover and cook on low for 15 minutes, or until meatballs are heated through and the gravy is bubbly. If you don’t have a cover for your cast-iron skillet, place a baking sheet over the skillet.
Nutritional Information: Calories Per Serving: 117, Calories from Fat: 41, Fat: 5 g (2 g Saturated Fat), Cholesterol: 22 mg, Sodium: 703 mg, Carbohydrates: 10 g, Fiber: 1 g, Sugar: 4 g, Protein: 8 g.
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