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Writer's pictureAbby Brown

Beef Bits, Egg, Mushrooms, and Onions Scramble - Allergy Free CookBook

This dish uses bits of beef, rather than ground beef, creating a harsher texture. Prepare the meat the night before, to allow the chopped beef bits to marinate in the egg batter, making them softer and easier to chew. A change of pace from the daily egg fare, it lends itself to an accompaniment of vegetables. Bits of broccoli, corn, peas, and carrots add a magnitude of texture, color, and flavor for days when plainer scrambles seem dull. Use a contrasting color chopping board. Various left over steaks can be used, even those that have had barbecue sauce on them.


Pre Cook Preparation:

Marinate: No

A. Timer set to thaw meat for about 2 hours

B. Timer set to the time to begin preparation prior to cooking

C. Stay with meal to stir frequently


Meal Adaptations:

Physical Accommodations:

Cut meat into bite sized pieces before sitting down

Frozen or canned vegetables can be used

Long oven mitts and oven rack puller

Sit on a stool while stirring


Visual Accommodations:

Colored chopping boards


Potential Food Allergy or Intolerance:

Beef

Butter (lactose)

Chicken

Eggs

Mushrooms

Onions

Pepper

Spices

Turkey


Meatless Preparation Avoid:

Beef

Butter

Substitute with: ________________


Utensils:

Chopping board

Fork

Paring knife

Spatula

Spoon

Pan: 8 inch frying pan


Ingredients:


Meat: Choose 2 pounds of:

Cubed steak

Flank steak

Skirt steak

Stew beef, or

Stir fry beef

6 eggs


Vegetables:

4 ounces of mushrooms

1/2 cup of chopped onions

Optional:

15 ounces of broccoli

15 ounces of carrots

15 ounces of corn

15 ounces of peas


Other ingredients:

Dash of salt

Spices such as pepper, to taste


Preparation time: 10 to 15 minutes


Preparation:

1. Chop:

4 ounces of mushrooms

1/2 cup of chopped onions

Optional:

15 ounces of broccoli

15 ounces of carrots

15 ounces of corn

15 ounces of peas

2. Chop choice of meat into bite size pieces.

3. Mix ingredients in a bowl.

You may need additional eggs for additional ingredients.

4. Fry in pan on medium heat, stirring frequently, until done.


Cook Temperature: Medium heat


Cook Time: 20 to 30 minutes


Servings: 4 to 6


Storage Solutions: Square containers in individual servings with or without vegetables

Counter safe: 30 minutes to cool enough to place in the fridge or freezer

Fridge safe: 3 to 4 days * Per FDA Storage Chart link in Resources

Freezer safe: 2 to 3 months * Per FDA Storage Chart link in Resources


Reheat Instructions:


Microwave: Time and temp may vary.

1. Place in a microwave safe dish (not plastic).

2. Heat until food is fully hot and reaches a safe temperature.

3. Minimum 2 minutes.

Add your microwave time here: _____________.


Stove Top: Time and Temp may vary.

1. Place food in frying pan.

2. Add enough water to almost cover food.

3. Stir frequently while food heats, until thoroughly warm, about 5 minutes.

Add your stove time here: _____________.


Oven Directions: Time and Temp may vary.

1. Place in oven safe pan.

2. Add a little water.

3. Heat until thoroughly warm, about 5 minutes.

Add your oven time here: _____________.








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