World's Five Most Famous Meat-based Entrees

Chef's Around the World

A recipe guide for preparing five of the world's most famous meat-based entrees, modified to be as heart-healthy as possible, along with estimated nutritional information.

Important Considerations for Heart Health:

* Lean Cuts: This recipe emphasizes lean cuts of meat to reduce saturated fat. Trim any visible fat before cooking.

* Healthy Fats: We'll use olive oil and avocado oil in moderation.

* Sodium Control: Be mindful of sodium levels. Use low-sodium broths and soy sauce, and avoid excessive salt.

* Portion Control: Stick to recommended serving sizes.

* Vegetables: Each dish will be served with plenty of vegetables to boost fiber and nutrients.

Recipe: Most Famous 5 Entrees in the World (Heart-Healthy Adaptations)

Yields: 5 servings (one of each entree)

Prep time: 1 hour

Cook time: Varies per dish (see individual instructions)

Ingredients:

* Beef Bourguignon (France):

* 1.5 lbs lean beef chuck, cut into 1-inch cubes, trimmed of excess fat

* 1 tbsp olive oil

* 1 large onion, chopped

* 2 carrots, peeled and chopped

* 2 celery stalks, chopped

* 8 oz cremini mushrooms, quartered

* 2 cloves garlic, minced

* 1 tbsp tomato paste

* 1 tsp dried thyme

* 1/2 tsp dried bay leaf

* 1 bottle (750ml) dry red wine (Burgundy or Pinot Noir recommended)

* 2 cups low-sodium beef broth

* 1 tbsp all-purpose flour (optional, for thickening)

* Fresh parsley, chopped (for garnish)

* Argentinian Asado (Argentina):

* 1.5 lbs lean flank steak or skirt steak, trimmed of excess fat

* 2 tbsp chimichurri sauce (store-bought or homemade - see recipe below)

* Salt and freshly ground black pepper to taste

* Chicken Tikka Masala (India/UK):

* 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes

* Marinade:

* 1 cup plain nonfat Greek yogurt

* 1 tbsp ginger-garlic paste (equal parts minced ginger and garlic)

* 1 tbsp lemon juice

* 1 tsp ground cumin

* 1 tsp ground coriander

* 1/2 tsp turmeric powder

* 1/4 tsp cayenne pepper (optional)

* Salt to taste

* Sauce:

* 1 tbsp avocado oil

* 1 onion, finely chopped

* 2 cloves garlic, minced

* 1 (28 oz) can crushed tomatoes

* 1 cup low-sodium chicken broth

* 1 tbsp tomato paste

* 1 tsp garam masala

* 1/2 tsp ground cumin

* 1/4 cup chopped cilantro

* 2 tbsp heavy cream (optional, use low-fat coconut milk for a healthier option)

* Bulgogi (Korea):

* 1.5 lbs lean beef sirloin or ribeye, thinly sliced against the grain

* Marinade:

* 1/4 cup low-sodium soy sauce

* 2 tbsp brown sugar (or honey for a healthier option)

* 2 tbsp sesame oil

* 2 tbsp rice wine vinegar

* 2 cloves garlic, minced

* 1 inch ginger, grated

* 1/2 onion, grated

* 1 tbsp sesame seeds

* 1/4 tsp black pepper

* Shepherd's Pie (UK/Ireland):

* 1 tbsp olive oil

* 1 lb lean ground lamb (or ground beef), trimmed of excess fat

* 1 onion, chopped

* 2 carrots, peeled and chopped

* 2 celery stalks, chopped

* 1 clove garlic, minced

* 1 tbsp tomato paste

* 1 cup low-sodium beef broth

* 1 tsp dried thyme

* 1 tsp Worcestershire sauce (low-sodium)

* 1 cup frozen peas

* Topping:

* 3 lbs potatoes, peeled and cubed

* 1/2 cup milk (low-fat)

* 2 tbsp butter (unsalted)

* Salt and pepper to taste

Instructions:

1. Beef Bourguignon:

1. Sear the Beef: Heat olive oil in a large Dutch oven or heavy pot over medium-high heat. Pat the beef cubes dry with paper towels. Sear the beef in batches until browned on all sides. Remove the beef and set aside.

2. Sauté Vegetables: Add the onion, carrots, and celery to the pot and cook until softened, about 5-7 minutes. Add the mushrooms and garlic and cook for another 3-5 minutes.

3. Add Aromatics: Stir in the tomato paste, thyme, and bay leaf. Cook for 1 minute.

4. Deglaze and Simmer: Pour in the red wine, scraping up any browned bits from the bottom of the pot. Bring to a simmer and cook for 5 minutes to reduce the wine slightly.

5. Combine and Simmer: Return the beef to the pot. Add the beef broth. Bring to a simmer, then reduce heat to low, cover, and simmer for 2.5-3 hours, or until the beef is very tender.

6. Thicken (Optional): If desired, mix the flour with a little cold water to form a slurry. Stir the slurry into the stew and simmer for a few minutes until thickened.

7. Serve: Remove the bay leaf. Garnish with fresh parsley. Serve hot.

2. Argentinian Asado:

1. Marinate: Rub the flank steak or skirt steak with chimichurri sauce, salt, and pepper. Let it marinate for at least 30 minutes, or up to overnight in the refrigerator.

2. Grill or Pan-Sear: Preheat a grill to medium-high heat or heat a large skillet over medium-high heat.

3. Cook: Grill or pan-sear the steak for 3-5 minutes per side for medium-rare, or longer depending on your desired level of doneness.

4. Rest: Let the steak rest for 10 minutes before slicing against the grain.

5. Serve: Serve sliced with additional chimichurri sauce, if desired.

3. Chicken Tikka Masala:

1. Marinate Chicken: In a bowl, combine the chicken with the marinade ingredients. Mix well and refrigerate for at least 30 minutes, or up to overnight.

2. Cook Chicken: Preheat oven to 400°F (200°C). Place the marinated chicken on a baking sheet lined with parchment paper. Bake for 15-20 minutes, or until cooked through. Alternatively, you can grill or pan-fry the chicken.

3. Prepare Sauce: While the chicken is cooking, heat avocado oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5-7 minutes. Add the garlic and cook for 1 minute.

4. Add Tomatoes and Spices: Stir in the crushed tomatoes, chicken broth, tomato paste, garam masala, and cumin. Bring to a simmer and cook for 15 minutes, stirring occasionally.

5. Combine and Finish: Add the cooked chicken to the sauce. Stir in the cilantro and heavy cream or coconut milk (if using). Simmer for a few more minutes.

6. Serve: Serve hot.

4. Bulgogi:

1. Marinate Beef: In a bowl, combine the thinly sliced beef with the marinade ingredients. Mix well and let it marinate for at least 30 minutes, or up to overnight in the refrigerator.

2. Cook Beef: Heat a large skillet or wok over medium-high heat.

3. Stir-fry: Stir-fry the beef in batches until cooked through, about 2-3 minutes per batch.

4. Serve: Serve hot.

5. Shepherd's Pie:

1. Prepare Meat Filling: Heat olive oil in a large skillet over medium heat. Add the ground lamb (or beef) and cook, breaking it up with a spoon, until browned. Drain off any excess fat.

2. Sauté Vegetables: Add the onion, carrots, and celery to the skillet and cook until softened, about 5-7 minutes. Add the garlic and cook for 1 minute.

3. Add Aromatics and Simmer: Stir in the tomato paste, beef broth, thyme, and Worcestershire sauce. Bring to a simmer and cook for 10 minutes, stirring occasionally. Stir in the frozen peas.

4. Prepare Potato Topping: While the meat filling is simmering, boil the potatoes in salted water until tender, about 15-20 minutes. Drain the potatoes and return them to the pot. Mash the potatoes with the milk and butter until smooth. Season with salt and pepper to taste.

5. Assemble and Bake: Preheat oven to 375°F (190°C). Transfer the meat filling to a baking dish. Spread the mashed potatoes evenly over the top.

6. Bake: Bake for 20-25 minutes, or until the topping is golden brown.

7. Serve: Let cool slightly before serving.

Chimichurri Sauce (for Asado):

* 1/2 cup finely chopped fresh parsley

* 2 tbsp finely chopped fresh oregano

* 2 cloves garlic, minced

* 1/4 cup red wine vinegar

* 1/2 cup olive oil

* 1/2 tsp red pepper flakes (optional)

* Salt and freshly ground black pepper to taste

Combine all ingredients in a bowl and mix well. Let it sit for at least 30 minutes before serving to allow the flavors to meld.

Serving Suggestions:

* Beef Bourguignon: Serve with mashed potatoes, crusty bread, or egg noodles.

* Argentinian Asado: Serve with grilled vegetables, a side salad, or roasted potatoes.

* Chicken Tikka Masala: Serve with basmati rice and naan bread.

* Bulgogi: Serve with steamed rice, lettuce wraps, and kimchi.

* Shepherd's Pie: Serve with a side salad or steamed green beans.

Estimated Nutritional Information (per serving):

Note: These are estimates and can vary based on specific ingredients and portion sizes.

| Entree                        Calories | Protein (g)| Carbs (g) | Fat (g) |

| --------------------       | --------   | -----------    | --------- | ------- |

| Beef Bourguignon       | 450        | 40           | 25       | 20 |

| Argentinian Asado       | 350       | 45           | 5          | 15 |

| Chicken Tikka Masala | 400       | 35           | 30        | 15 |

| Bulgogi                        | 420       | 38           | 35        | 18 |

| Shepherd's Pie             | 500       | 25            | 50       | 20 |

Important Notes:

* Adjust seasonings to your preference.

* Use fresh, high-quality ingredients for the best flavor.

* Don't be afraid to experiment with different vegetables and spices.

* Enjoy!

This recipe provides a heart-healthy take on these classic dishes, allowing you to enjoy the world's flavors while maintaining a balanced diet. Consult with a healthcare professional or registered dietitian for personalized dietary advice.