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Beef Chat

Nov262014

Simple & Elegant Beef Appetizers

Published by Amber Groeling RD LD at 6:47 AM under General | Nutrition | Recipe

Lean beef can be a simple and elegant addition to your holiday appetizer menu.  Plus, beef provides a filling protein to help keep your weight on track this holiday season.  Taking advantage of deli roast beef and lean ground helps save time and money.  As an added bonus, deli roast beef typically has much less sodium than deli turkey, chicken or ham.  Beef also contains a good source of immune boosting zinc, and B vitamins to help us use energy better.  While these recipes may look gourmet, they are simple to make and sure to impress your guests!

Appetizers using Deli Roast Beef: INGREDIENTS 1 beef Eye of Round Roast (2 pounds) 1/2 teaspoon salt 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1/8 teaspoon pepper Vegetables: 3 medium zucchini or yellow squash, sliced (1/2-inch) 1 tablespoon olive oil 1 teaspoon lemon juice 1/2 teaspoon dried basil 1/2 cup cherry tomatoes halves

Heat oven to 325°F. Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast. Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover. Roast in 325°F oven 1-1/4 hours for medium rare doneness. Remove roast when meat thermometer registers 135°F. Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare.) Increase oven temperature to 425°F. Combine vegetable ingredients, except tomatoes, in large bowl; toss. Place on rack in pan. Roast in 425°F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables. Season with salt.

  • Asparagus Beef Roll-ups: Cook asparagus stalks to crisp-tender and immediately place in ice water to stop the cooking.  Drain and pat dry.  In a small bowl combine 8 oz. light garlic and herb cream cheese (such as laughing cow) and 3 to 5 tablespoons prepared horseradish.  Pat deli roast beef slices dry with paper towels.  Spread beef with the cream cheese mixture, place 1-3 asparagus spears on top and roll up.  Refrigerate until serving.  Modified slightly from Taste of Home and picture source is Pinterest.

  • Beef & Blue Cheese Ball: In a medium bowl stir together 8 ounces of light cream cheese, softened, 5 oz. plain Greek yogurt (Fage works best), 1 cup finely diced lean roast beef, ½ cup shredded 2% cheddar, ½ cup crumbled blue cheese, 2-4 minced green onions and 1 tablespoon worchestire sauce until well combined.  Transfer to a bowl lined with plastic wrap, wrapping and forming into a ball.  Refrigerate overnight.  Remove plastic wrap and roll in chopped walnuts or pecans.  Serve with assorted veggies and whole-grain crackers.

  • Beef & Herb Crostini: Either purchase crostini, or prepare your own by slicing a baguette into ¼-inch slices and toasting at 400 degrees until lightly browned, about 5-6 minutes.  Once cooled spread with a light garlic-herb cheese such as Boursin, top with deli roast beef and a few snips of fresh chives.  Modified from www.hardlyhouswives.com.    

Appetizers using Ground Beef:

Recipes provided by: www.beefitswhatsfordinner.com

 

Mini Meatballs with Apricot Dipping Sauce

Ingredients:

1 pound Ground Beef (96% lean)

1/4 cup seasoned dry bread crumbs

2 egg whites or 1 egg, beaten

2 tablespoons water

1/4 teaspoon salt

1/8 teaspoon pepper

TIME SAVER – use frozen, prepared meatballs to make this appetizer a snap!

Sauce:

3/4 cup apricot preserves

3/4 cup barbecue sauce

2 tablespoons Dijon-style mustard

INSTRUCTIONS

1. Heat oven to 400°F. Combine Ground Beef, bread crumbs, egg whites, water, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into thirty-six 1-1/4-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400°F oven 15 to 17 minutes.

 2. Meanwhile, heat preserves, barbecue sauce and mustard in medium saucepan over medium heat. Bring to a boil; reduce heat; simmer, uncovered, 3 to 5 minutes, stirring occasionally or until sauce thickens slightly.

 3. Add cooked meatballs and continue to cook 2 to 3 minutes or until meatballs are heated through, stirring occasionally. Serve or keep warm in slow cooker (see tip below).

 Test Kitchen Tips

Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of Ground Beef doneness.

To keep meatballs warm, place in 2-1/2-quart slow cooker set on LOW. Keep covered to maintain heat. Meatballs can be held up to 2-1/2 hours, stirring occasionally.

Nutrition information per serving, 1/36 of recipe: 45 calories; 1 g fat (0 g saturated fat; 0 g monounsaturated fat); 7 mg cholesterol; 126 mg sodium; 7 g carbohydrate; 0.1 g fiber; 3 g protein; 0.7 mg niacin; 0 mg vitamin B6; 0.2 mcg vitamin B12; 0.3 mg iron; 2.6 mcg selenium; 0.6 mg zinc; 9.1 mg choline.

 

Mini Bell Pepper Beefy Nachos

Serves: 4 main dish size servings

Ingredients:

¾ lb. lean ground beef, browned, drained

6 green onions, sliced, white parts and green parts separated

1 teaspoon chili powder

1 tsp cumin

1 cup fresh salsa

salt and pepper to taste

1 pound mini bell peppers

1 cup shredded 2% milk Mexican cheese blend

1/4 cup sliced black olives

1/2 large tomato, diced

1/4 cup cilantro

Directions:

Heat oven to 350 degrees. In a skillet heat cooked beef, white parts of onions, seasonings, salsa and cheese.  Heat until combined and warm. Season to taste with salt and pepper. Slice the ends off each mini bell pepper and slice in half lengthwise. Remove seeds and ribs and press each half open so the peppers are as flat as possible. Arrange close together in a single layer on a large baking sheet. Spoon beef mixture evenly over pepper halves. Top with black olives and diced tomatoes. Bake for 10 minutes, or until cheese has melted. Remove from oven, top with cilantro, and green part of onions. Serve.



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Nov062014

The BEST Marinated Steak Kabobs

Published by Kiley Stinson at 3:00 AM under Agriculture | General | Recipe

Fall is my favorite season. I’m a fan of the cool, crisp air, football and of course the new baby calves that hit the ground! What’s not to love? Well, when it starts to get dark outside at 5:30 pm it does make it a little more difficult to grill up our favorite supper time meals. This time of year I’m always a big fan of quick and easy recipes. Earlier this summer I stumbled upon this awesome marinated steak kabob recipe and it quickly became a staple in our kitchen. It is mouthwatering.

The key to a delicious steak kabob is starting with good steak. I love to use sirloin with kabobs. It’s flavorful, affordable and cubes up easily. The rest of the magic happens in the marinade and it’s so simple. I use this same marinade for the steak and veggies. What makes it even more awesome is that I usually have all the ingredients in my pantry and fridge!

Yield: 6+servings     Prep Time: 25 minutes     Cook Time: 10-12 minutes

INGREDIENTS:

2 pounds sirloin steak, cut into bite sized cubes

1 red, orange and green bell pepper, cut into chunks

1 large red onion, cut into cubes

4 cloves of minced garlic

1 tablespoon seasoning salt

¾ teaspoon ground black pepper

2 tablespoons Dijon mustard

2 ½ tablespoons Worcestershire sauce

¼ cup lemon juice, freshly squeezed is best

¼ cup soy sauce

½ cup olive oil

Skewers that have been soaking in water for 30-45 minutes (less likely to catch on fire over open flame)

 

DIRECTIONS:

In a large bowl combine the garlic, seasoning salt, black pepper, Dijon mustard, Worcestershire sauce, soy sauce, lemon juice and whisk while pouring in the olive oil.

Place the peppers, onions and cubed sirloin into the marinade. Toss to coat and let sit for a few minutes.

Skewer the steak and peppers. You can alternate skewering the peppers, onion and meat on the same skewer, but I like to skewer each ingredient separately. The veggies cook a little longer than the meat; this makes it easier to cook them to proper doneness.

On a hot preheated grill place skewers down and immediately reduce the temperature medium/medium-high. Cook, turning occasionally, until the beef is cooked to its proper doneness. We love steak on the medium rare side of doneness (145 degrees F).

Remove and let rest for 5 minutes or so before serving. It’s difficult to let the mouthwatering meat rest but it’s best for the meat to rest so that all the juices have a chance to redistribute.

Enjoy!

Kiley Stinson



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Oct302014

Trick or Treat?

Published by Heath Larson at 8:48 AM under General | Nutrition

We take Halloween seriously in our household.  In years past, I've been the one to come up with unique costume ideas for our children that they also enjoy wearing.  This year, though, things are different.  Our children are now old enough to form their own opinions on the topic, and they have made their opinions known:  They will be "Olaf" and "Elsa" from the Disney movie "Frozen."  This is of course fine by me, I just hope they don't get lost in the hundreds of other trick-or-treaters wearing the same thing!

 

In the same vein, when it comes to meal choices, it is important to be able to tell the healthy food from the impostors.  I travel frequently for my career.  While I pack as much food from home in my cooler as I can, I have to eat out for at least 1-2 meals per trip I take.  Something I have noticed when eating out is that restaurants are trying very hard to create healthier-sounding menu options.  The problem is that many such options aren't really healthy at all.  Searching for a truly healthy choice on the menu can be almost as challenging as finding "your" Princess Elsa on Halloween night.  For example, salad is usually a healthy choice, right?  How about a Pecan-Crusted Chicken Salad from a common "fast casual" restaurant?  Think again.  That one salad packs 1080 calories and 71 grams of total fat!  Hmm, perhaps a vegetarian option would work better...a favorite airport sandwich stop of mine has a California Avocado sandwich that sounds good...provided I can handle taking in nearly 1000 calories and 11 grams of saturated fat in one sitting.  Yikes.

 

Fortunately, there's a simple solution to all of this, and it's not skipping lunch.  Lean beef.  Rather than spring for that gargantuan healthy-sounding chicken salad covered with dressing, beat your hunger with a strip steak and grilled vegetables.  A 3 oz serving will only set you back 160 calories and will still pack in plenty of protein and b-vitamins.  And nearly every restaurant has some form of steak on their menu!  Not sitting down for lunch?  Today, I was able to snag two small grilled steak tacos on corn tortillas with fresh vegetable toppings from a quick, authentic Mexican restaurant for a quick protein fix before my flight, so I didn't starve while traveling home.

 

So whether you're searching for your "princess" this Friday in a sea of trick-or-treaters, or searching for a healthy lunch on the road...don't be deceived.  It's hard to be wrong when you pick lean beef.  Happy Halloween!



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Sep042014

Savor the Flavor - Mushrooms and Beef

Published by Amber Groeling RD LD at 8:23 AM under General | Recipe

Fall is the perfect season for harvesting mushrooms. Although they are available year-round, mushrooms are in peak season during the fall and winter months. In fact, September is National Mushroom Month—how suiting! 

Mushrooms are a truly inexpensive, versatile vegetable. Mushrooms are a delicious complement to any cuisine, adding exquisite flavor, savoriness and volume as well as boosting vegetable intake. The earthy, umami-rich taste of mushrooms allows them to blend well with a variety of flavors. Umami is one of the basic tastes, along with sweet, salty, sour and bitter. This taste, created by the amino acid glutamate, is described as pleasant and savory and is found in foods such as meat, dairy, fish and vegetables. When you pair two umami foods like mushrooms and lean beef they create a flavor explosion for your taste buds to enjoy! 

Mushrooms and lean beef are, without a doubt, nutritional powerhouses. Mushrooms are low in calories, fat and sodium, and they provide antioxidants which may protect our body’s cells from damage caused by free radicals. They are an excellent source of riboflavin, a B vitamin that is important for energy, growth and red blood cell production. Mushrooms are also a good source of:

  • Selenium: A mineral known for its antioxidant properties; may play a role in preventing cancer of the colon, prostate, lung, bladder, skin, esophagus and stomach

  • Copper: A mineral necessary for producing and storing iron

  • Potassium: A mineral which aids in lowering blood pressure

Beef is high in 10 essential nutrients.  Those nutrients include protein, iron, vitamin B-6, vitamin B-12, zinc, phosphorous, niacin, riboflavin, selenium and choline. Protein helps preserve and build muscle, while iron helps your body use oxygen The B vitamins found in beef will give you energy and help maintain brain function.  Choline is especially important for pregnant and nursing moms as it has been linked to brain development. 

Many people have been told to stay away from red meats if they have high cholesterol or want to keep their heart healthy. However, beef can be part of a heart-healthy diet. The BOLD (Beef in an Optimal Lean Diet) study is one reason for new viewpoints on beef. The BOLD diet contained 4 ounces of lean beef each day while the DASH (Dietary Approaches to Stop Hypertension) diet limited red meat. The study found that BOTH diets lowered LDL cholesterol in participants by 10%, providing evidence that beef may not be as bad for cholesterol and heart health as once thought.

There are more than 29 cuts of beef that meet government guidelines for “lean.” An easy way to identify lean cuts of meat is to look for the word “loin” or “round” in the name. Some of the lean cuts of meat include tenderloin, top sirloin, round steak and ground round.

 

Try this savory dish to create an umami flavor explosion.

 

 Seared Steak with Mustard-Mushroom Sauce http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/imagecache/standard/recipes/MB8173_Ardito.JPG

Serves 4 (3-ounce steak and about 1/4 cup sauce each)

Active time: 25 minutes

Total time: 25 minutes

All you need:

1 to 1 1/4 pounds Hy-Vee Angus Reserve Top Sirloin, trimmed

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground pepper

2 tablespoons Hy-Vee Select extra-virgin olive oil, divided

4 ounces mushrooms, sliced

1/2 cup finely chopped onion

2 teaspoons Hy-Vee all-purpose flour

3/4 cup Kitchen Basics unsalted beef stock, or any low-sodium stock

1/4 cup dry white wine

1 tablespoon Hy-Vee Dijon mustard

All you do:

  1. Pat steaks dry; cut into 4 equal portions. Sprinkle with salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat until very hot, but not smoking. Cook the steaks until browned on the bottom, 2 to 4 minutes. Turnover, reduce heat to medium-low and cook 3 to 5 minutes for medium-rare. Set aside, covered with foil.
  2. Increase heat to medium-high. Add the remaining 1 tablespoon oil to the pan. Add mushrooms and onion and cook, stirring frequently, until the mushrooms have released their liquid, about 5 minutes. Sprinkle with flour and stir to coat the vegetables, 30 seconds to 1 minute. Pour in broth and wine and cook, stirring and scraping up the brown bits, until thick enough to coat the back of a spoon, 2 to 4 minutes.
  3. Remove from heat. Stir in mustard and any juices from the steak. Serve the steak with about 1/4 cup sauce each.

Nutrition facts per serving: 239 calories, 12g fat, 3g saturated fat, 62mg cholesterol, 250mg sodium, 4g carbohydrate, 1g fiber, 24g protein

Source: Adapted from Eating Well, Inc.



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Jun262014

Conquering "The Wall"

Published by Heath Larson at 8:24 AM under

 

My distance running coach from high school used to state a sobering truth before hard workouts and races:  "If you do it right, it's supposed to hurt."  With this point drilled home, I was able to prepare for the certain pain that lie ahead, and knew that discomfort was no excuse for slowing down.  In every race, without exception, each runner must overcome "the wall" of pain that typically begins a little past the halfway point.  One month ago, while running a local 10k trail race, I hit the wall with 2 miles to go. 

Due to torrential rains on an already rugged course, it was all I could do to stay upright and keep my shoes from being sucked off my feet by the mud.

 

 

 

We often "hit the wall" in our everyday lives as well.  At work, at around 2:30 P.M. everyday, I am mentally exhausted, starving, and lethargic. So what's to be done?  In life, just as in running, having a game plan and being mentally prepared for conquering "the wall" goes a long way.  If you get hungry at work, perhaps it's time to add more protein to your lunch in the form of lean beef.  Studies show that a diet high in protein is more effective at curbing hunger and keeping you satisfied than a high carbohydrate diet.  Layer 3 ounces of thinly sliced grilled top sirloin steak from last night's supper on your "plain old salad" for lunch, and you've added a wealth of energizing protein and taste with just 154 additional calories.  Now that's a lunch with potential to help you power through the 2:30 wall, with hardly any extra work in packing your lunch.

 

And how did my race turn out?  Unfortunately, the sloppy footing put setting a new course record well out of reach.  However, I knew that the course conditions about a mile ahead of "the wall" would improve drastically in about a mile.  I stopped to tie my shoes tighter, squished my way up the steepest hill on the course, and cranked up the pace for the final mile.  I crossed the line in first overall, earning a unique cow chip trophy (to remember this course, primarily run through a local rancher's pasture), a garden hose shower before entering the house, and soreness that lasted two days.  Oh yes, it hurt.  Just like it's supposed to.

 

Layered Beef Salad on the Go http://www.beefitswhatsfordinner.com/recipe.aspx?id=4445



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Jun122014

Great Grilling for Father’s Day – The MyPlate Way

Published by Amber Groeling RD LD at 8:48 AM under General | Nutrition | Recipe

Looking for that perfect gift for dad this Father’s Day?  Make him a meal that is both delicious and nutritious. Lean cuts of meat such as sirloin or flank steak are great options. Serve with vegetables, fruit and whole grains.   

 

Marinating helps enhance the flavor of meat, without adding a lot of extra calories, fat or sodium found in many sauces.  Marinades also serve to tenderize tougher cuts of meat. It is recommended to marinate in the refrigerator, not at room temperature, to avoid the growth of harmful bacteria. Marinades only penetrate the surface of the meat; therefore, flat cuts of meat such as steaks will benefit more from marinades than large cuts such as roasts.  Try this flavorful steak and delicious summer salad for a your father this Father’s Day!

 

 

Coffee Peppercorn Flank Steak

The coffee in this marinade creates an umami or savory flavor punch when combined with the steak!

Make it a meal: Serve with millet corn and avocado salad (recipe below) and

berries with a dollop with whipped cream for dessert.

http://media-cache-ec0.pinimg.com/736x/7a/6e/1e/7a6e1ef530b8811cde7d5b2bf2b2e614.jpgMakes: 4 servings

All you need:

http://www.choosemyplate.gov/images/MyPlateImages/JPG/myplate_green.jpg3 tablespoons strong brewed coffee

1 tablespoon balsamic vinegar

1 tablespoon extra-virgin olive oil

1 tablespoon brown sugar

2 cloves garlic, minced

1 teaspoon whole black peppercorns, crushed

1/2 teaspoon salt

1 pound flank steak, trimmed of fat

All you do:

1.       Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and salt in a glass dish large enough for meat to lie flat. Add steak and turn to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.

2.       Heat grill to high.

3.       Remove steak from marinade; discard marinade. Lightly oil grill rack (see Tip). Place steak on grill and cook for 4 to 5 minutes per side for medium-rare. Transfer steak to a cutting board and let rest for 5 minutes. Slice thinly across the grain and serve.

Tips & Notes

  • Make-Ahead Tip: Marinate the steak (Step 1) for up to 8 hours.

  • To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.

Nutrition Per serving: 230 calories; 9 g fat (3 g sat, 4 g mono); 45 mg cholesterol; 3 g carbohydrates; 2 g added sugars; 23 g protein; 0 g fiber; 337 mg sodium; 284 mg potassium.

Source: www.eatingwell.com

 

Millet Salad with Sweet Corn & Avocado

http://1.bp.blogspot.com/-Hnr7Kpz9gYk/TnlGWL8F27I/AAAAAAAAECM/OEgM6tmAew0/s1600/Millet+Salad+1.jpgServes: 10 (1 cup size serving)

Ingredients:

1 cup uncooked millet, rinsed and drained

1 tsp sea salt, divided

4 cups fresh sweet corn kernels (about 8 ears),

    frozen defrosted corn

1/3 cup chopped fresh cilantro

1/3 cup fresh lime juice plus 1 tsp zest

2 Tbsp chopped green onions

1 Tbsp extra-virgin olive oil

1 ½ tsp cumin

2 jalapeno peppers, seeded and finely chopped

4 cups chopped tomato

1-2 diced avocado

Directions:

1.        Heat a large nonstick skillet over medium heat.  Add millet; cook 8-10 minutes or until fragrant and toasted, stirring frequently.  Add 2 ½ cups of water and ½ tsp salt; bring to a boil.  Cover, reduce heat, and simmer 20 minutes or until water is almost absorbed.  Stir in corn kernels; cook, covered, 5 minutes.  Remove mixture from pan and cool to room temperature.

2.       In a large bowl combine ½ tsp salt, cilantro, lime juice, green onions, olive oil and cumin.  Add the jalapeno peppers, tomato and avocado.  Gently stir in the millet mixture and toss to coat.

3.       Cover and chill 30 minutes.

Nutrition Facts (per serving): 190 calories, 5.5 g fat, 0.5 g saturated fat, 250 mg sodium, 36 g carbohydrate, 6 g fiber, 6 g protein

 



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Apr042014

Details, Details

Published by Heath Larson at 9:10 AM under Beef Team | General | Nutrition

The start of the Boston Marathon is less than three weeks away.  It's crunch time.  Thankfully, the long training runs of 16 miles and longer are complete.  However, even with the best of training, there are many seemingly insignificant details that I will be busy dealing with before toeing the line on April 21st.  One example:

 

Electrolytes--The last time I ran the Boston Marathon was in 2009.  With only 4 or 5 miles to go, I just KNEW that something wasn't quite right.  But, spurred on by the raucous crowds, I was too stubborn to stop to figure it out.  In fact, I even quit stopping for water and Gatorade.  Bad idea.  When I finally drug my poor carcass across the finish line, I was quickly carted to the medical tent.  Elated about my finish but a bit "foggy" from the electrolyte imbalance, I was relieved when the staff cured me with a true miracle remedy: Two bags of the best potato chips I've ever tasted.  My electrolytes and hydration need to be dialed in on race day to prevent a reprise of this awful experience.

 

When I also think about the details of pacing strategy (math+hills+weather=confusion), crowds (Is it even possible to run fast in a crowd of 36,000?), blister avoidance (ouch), and chafing (even worse), it's easy to become overwhelmed.  However, to ignore these details is to invite disaster.

 

Most of us know that lean beef contains a large amount of muscle-building protein without a lot of calories.  But what about the details?  What about some of the unsung, dare I say, "forgotten" nutrients?

 

Zinc--Lean Beef is the number 1 food source for zinc. Many may know that zinc helps maintain a healthy immune system, but it also plays an important part in synthesizing protein.  How about that?  A high amount of protein, and an increased ability to process it too...all in that single 3 oz. serving of lean beef!

 

Vitamin B12--Lean beef is also the number 1 food source for vitamin B12.  This vitamin helps convert carbohydrates (which all runners love) into glucose (energy).  What more could a runner ask for?  Better hair in the finish line photo?!  Amazingly, vitamin B12 is important for healthy hair too!

 

I'm looking forward to putting all the details together for a solid race while representing Team Beef in Boston.  Many of them will have to come together at the last minute.  One thing, however, has already been decided:  There's nothing better than a steak the night before the race.

 



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Mar202014

National Nutrition Month

Published by Amber Groeling RD LD at 3:48 AM under Coffee Shop Talk | General | Nutrition | Recipe

March is National Nutrition Month. The theme for 2014 is “Enjoy the taste of eating right.” The key to eating right is to combine both taste and nutrition to create healthy meals.  During busy weeknights, meals need to combine great taste and nutrition, along with convenience.  Lean beef is a tasty solution to this dinnertime dilemma.  With 29 cuts meeting the requirements for lean, beef is a tasty and nutritious addition to any meal.  Plus, lean beef is an excellent source of high quality protein, zinc and iron; and can be simple and easy to prepare.  Portion size is key, the recommended serving for beef is 3-4 ounces of cooked lean beef.  To complete your meal, aim to fill half of your plate with veggies and fruits, ¼ whole grain and one serving of low-fat dairy.  Try these winning recipes during your busy weeknights.

 

Buffalo-Style Beef Tacos - Combine cooked ground beef crumbles with buffalo wing hot sauce, as desired. Cook until heated through; spoon into hard or soft corn tortillas. Top with shredded lettuce, chopped carrots and celery. Drizzle with low-fat ranch or blue cheese dressing. Serve with Healthy Choice frozen yogurt and fresh or frozen berries.

 

Rock and Roll Beef Wraps

 

Rock and Roll Beef Wraps - Consumer -- A colorful way to introduce quinoa to your kids with ranch-seasoned Ground Beef and slaw.

A colorful way to introduce quinoa to your kids with ranch-seasoned Ground Beef and slaw.

Makes 4 servings

INGREDIENTS

1 pound Ground Beef (93% lean or leaner)

1 cup water

1/3 cup uncooked quinoa

2 tablespoons dry ranch dressing mix

1/4 teaspoon black pepper

2 cups packaged broccoli or coleslaw mix

4 medium whole grain or spinach tortillas (7 to 8-inch diameter)

Toppings (optional):

Apple slices, red bell pepper strips, cucumber slices, carrot slices, sliced almonds or chow mein noodles

INSTRUCTIONS FOR ROCK AND ROLL BEEF WRAPS

1.       Heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally. Remove drippings.

2.       Stir in water, quinoa, ranch dressing mix and pepper; bring to a boil. Reduce heat; cover and simmer 10 to 15 minutes or until quinoa is tender. Stir in slaw; cook, uncovered, 3 to 5 minutes or until slaw is crisp-tender, stirring occasionally.

3.       Divide beef mixture evenly among tortillas; garnish with toppings, as desired. Fold over sides of tortillas and rolling up to enclose filling.

·         Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of Ground Beef doneness.

Nutrition information per serving: 418 calories; 12 g fat (3 g saturated fat; 3 g monounsaturated fat); 76 mg cholesterol; 695 mg sodium; 41 g carbohydrate; 6.8 g fiber; 31 g protein; 6.4 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12; 5.6 mg iron; 19.6 mcg selenium; 6.6 mg zinc; 84.2 mg choline.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of choline.

 

Asian Beef & Vegetable Stir-Fry  -- Beef & Vegetable Stir-Fry

Complete meal in minutes! 

Serves: 4

Ingredients:


1 ½ lbs. chuck tender fillet, cut across the grain into thin strips

1 tsp. sesame oil

1 tbsp. canola oil

1-2 cloves garlic, minced

4 cups assorted precut Asian veggies (if frozen, cook a few minutes longer)

3 tbsp. water

½ cup prepared stir-fry sauce, House of Tsang classic stir-fry is a good one

2 cups cooked hot brown rice

2 tbsp. dry-roasted peanuts, optional

Directions:

  1. Place the water and veggies in a large nonstick skillet.  Cover and cook over medium-high heat four minutes, or until crisp-tender.  Remove and drain.

  2. Heat the same pan over medium-high heat with both oils and garlic.  Add beef in batches; stir-fry 1-2 minutes until outside is browned.

  3. Return all beef and veggies to pan.  Add stir-fry sauce and heat through.  Spoon over rice.  Sprinkle with peanuts if desired.

    Nutrition Facts per serving (with ½ cup rice): 390 calories, 5 g fat, 1.5 g saturated fat, 1100 mg sodium, 35 g carbohydrate, 4 g fiber, 35 g protein *Recipe provided by The Beef Council



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Feb132014

Heart Healthy Beef for You and Your Valentine

Published by Kassie Curran at 10:38 AM under Coffee Shop Talk | General | Nutrition | Recipe

As we have shared many times on Kansas Beef Chat, lean beef is good for the heart. As part of the Beef in an Optimal Lean Diet (BOLD) study, individuals had a 10 percent decline in LDL (“bad”) cholesterol when they consumed lean beef as part of heart-healthy diet.

To celebrate your heart and Valentine’s Day, try one of these recipes using Tenderloin or T-Bone steaks. Not only are these beef cuts delicious, they are heart healthy, lean choices that are packed with nutrients including protein, zinc, vitamin B 12, vitamin B6, niacin, selenium, phosphorus, choline, iron, and riboflavin.

Spicy Five-Pepper T-Bone Steaks

Total Recipe Time:  60 minutes

INGREDIENTS

2 beef T-bone steaks, cut 1 inch thick (about 16 ounces each)

Five-Pepper Seasoning:

3 tablespoons coarsely ground mixed peppercorns (black, white, green and pink)

2 teaspoons kosher or table salt

1/8 teaspoon ground red pepper

Spicy Peppercorn Steak Sauce:

2 teaspoons vegetable oil

1/4 cup chopped onion

1 teaspoon minced garlic

1 cup ketchup

1/2 cup beef broth

1/3 cup raisins

3 tablespoons balsamic vinegar

1 tablespoon molasses

1 tablespoon soy sauce

Additional beef broth (optional)

1.  Combine Five-Pepper Seasoning ingredients in small bowl; mix well. Reserve 2 teaspoons for Spicy Peppercorn Steak Sauce. Set aside remaining mixture for seasoning beef steaks.

2.  To prepare Spicy Peppercorn Steak Sauce, heat oil in small saucepan over medium heat until hot. Add onion and garlic; cook and stir 1 to 2 minutes or until tender but not browned. Stir in ketchup, broth, raisins, vinegar, molasses, soy sauce and reserved 2 teaspoons Five-Pepper Seasoning; bring to a boil. Reduce heat; simmer gently 10 minutes to blend flavors, stirring occasionally. (Sauce will thicken slightly.)

3.  Place sauce in blender or food processor container. Cover; pulse on and off for slightly chunky texture. (For a thinner sauce, additional broth may be added 1 tablespoon at a time; pulse on and off after each addition.) Return sauce to saucepan; keep warm until ready to serve.

4.  Press remaining Five-Pepper Seasoning evenly onto beef steaks. Place steaks on grid over medium, ash-covered coals. Grill, uncovered, 14 to 16 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

5.  Remove bones; carve steaks crosswise into slices. Serve with sauce.

Makes 4 servings

Cook's Tip:  Spicy Peppercorn Steak Sauce may be prepared ahead and frozen in an airtight container for up to 2 months. To reheat, heat from frozen in a saucepan over medium heat until hot, stirring occasionally.

Cook's Tip:  Mixed peppercorns are sold in specialty food markets and some supermarkets. If a four-peppercorn mix is not available, a three-peppercorn mix may be substituted. Or make your own mix by combining equal amounts of whole black, white, green and pink peppercorns.

To easily grind whole peppercorns, use a pepper mill or coffee grinder (used only for seasonings). They can also be crushed in a food-safe plastic bag. Place the peppercorns in the bag, squeeze out the air and seal. Use the bottom of a custard cup, rolling pin or side of a heavy pan to crush the peppercorns.

Cook's Tip:  Serve this classic steak with simple sides such as steamed broccoli and roasted new potatoes.

Nutrition information per serving: 335 calories; 11 g fat (3 g saturated fat; 5 g monounsaturated fat); 48 mg cholesterol; 1984 mg sodium; 35 g carbohydrate; 3.1 g fiber; 26 g protein; 5.1 mg niacin; 0.5 mg vitamin B6; 1.9 mcg vitamin B12; 4.5 mg iron; 9.8 mcg selenium; 4.6 mg zinc.

 

Grilled Beef Steaks with Espresso-Bourbon Sauce

Total Recipe Time:  35 minutes

INGREDIENTS

4 beef Tenderloin Steaks, cut 1 inch thick (about 4 ounces each) or 2 Strip Steaks boneless, cut 1 inch thick (about 1-1/4 pounds)

Salt and pepper

Espresso-Bourbon Sauce:

1/4 cup bourbon

1/4 cup maple syrup

1/4 cup reduced-sodium soy sauce

1 tablespoon fresh lemon juice

2 teaspoons instant espresso coffee powder

1/8 teaspoon black pepper

1.  Combine all sauce ingredients, except pepper, in small saucepan; bring to a boil. Reduce heat; simmer, uncovered, 8 minutes or until sauce is thickened and reduced by about half, stirring occasionally. Stir in pepper. Keep warm.

2.  Place steaks on grid over medium, ash-covered coals. Grill tenderloin steaks, covered, 10 to 14 minutes (top loin steaks 11 to 14 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Season with salt and pepper, as desired. Serve with sauce.

Nutrition information per serving, using Tenderloin Steaks: 271 calories; 7 g fat (3 g saturated fat; 3 g monounsaturated fat); 67 mg cholesterol; 658 mg sodium; 15 g carbohydrate; 0 g fiber; 26 g protein; 7.2 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 1.8 mg iron; 28.9 mcg selenium; 5.4 mg zinc; 95.1 mg choline.

Find these and more great beef recipes at www.beefitswhatsfordinner.com.

Eat Beef!!!

Kassie



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Feb072014

Good Fats for Good Health

Published by Amber Groeling RD LD at 3:26 AM under Coffee Shop Talk | General | Nutrition | Recipe

There’s news about your health and the fats you eat that may surprise you… you don’t have to avoid fat! The key is to eliminate trans fats and limit saturated fats in your diet; while focusing on increasing unsaturated fats as much as possible.  Examples of this would be to choose lean cuts of beef that contain the word “round” or “loin”, or simply replace a high-fat salad topping (bacon) with nuts. Research has shown substituting 5% of saturated fat in the diet with more heart-healthy monounsaturated and polyunsaturated fats may decrease the risk of developing heart disease by 7%. Celebrate National Heart Healthy month by taking steps to protect your heart with healthy, unsaturated fats. It may be easier than you think! Plus, it doesn’t mean you have to give up eating red meat. The BOLD (Beef in an Optimal Lean Diet) study compared the consumption of 4 ounces of lean beef daily to the gold standard of heart-healthy eating, the DASH (Dietary Approaches to Stop Hypertension) diet. Both diets contained a similar mix of nutrients, including fewer than 7% of calories from saturated fat, but the BOLD diet contained 4 ounces of lean beef each day while the DASH diet limited red meat. At the end of the study, BOTH diets lowered LDL “bad” cholesterol in participants by 10%, providing evidence that beef may not be as bad for cholesterol and heart health as once thought. 

Which types of fats should I look for?
Omega 3s (Polyunsaturated Fat)
Omega 9s (Monounsaturated Fat)
Steric Acid – a non-harmful form of saturated fat found naturally in beef

What are the possible benefits?
Healthy Heart
Improved Blood Cholesterol
Blood Sugar Control
Brain Development & Function
Improved Mood


Healthy Fat Shopping List:
Fruit:
Avocado & Olives
Nuts:
Almonds, Pistachios, Walnuts, Hy-Vee Natural Peanut Butter
Oils:
Canola, Olive, Sunflower
Beef:
Round & Loin cuts, 95% lean ground beef or leaner
Fish:
Salmon, Tuna, Mackerel

 

Grilled Steaks with Beets & Radicchio
Makes: 2 servings


Ingredients: 
2 tablespoons crumbled reduced fat feta cheese
2 teaspoons white-wine vinegar
1/4 teaspoon dry mustard
1 tablespoon minced shallot
2 teaspoons minced fresh parsley
Salt and pepper to taste
1 Tbsp. extra-virgin olive oil, divided
1 small head radicchio, halved, cored and each half quartered
1 8-ounce can baby beets, drained
8 ounces top sirloin steak, trimmed and cut into 2 portions
 
Directions:
1. Preheat grill to high.
2. Place cheese in a medium bowl and mash it with the back of a spoon until creamy. Add vinegar, dry mustard, shallot, parsley, 1/8 teaspoon salt and 1/8 teaspoon pepper; whisk to combine. Slowly drizzle in 2 teaspoons oil and whisk until blended.
3. Thread radicchio chunks and beets onto skewers and drizzle with 1 teaspoon oil. Rub steaks with the remaining 1/2 teaspoon oil. Season the steaks and skewered vegetables with the remaining 1/8 teaspoon salt and pepper.
4. Grill the steaks 3 to 4 minutes per side for medium-rare. Grill the vegetable skewers, turning frequently, until the radicchio is wilted and lightly charred, 5 to 7 minutes. Transfer the steaks to a plate; let rest for 5 minutes. Remove the vegetables from the skewers. Serve steaks and vegetables with the sauce.
Recipe slightly adapted from EatingWell, Inc.
Nutrition Facts per serving: 302 calories; 16 g fat ( 4 g saturated , 9 g monounsaturated ); 64 mg cholesterol; 15 g carbohydrates; 26 g protein; 3 g fiber; 458 mg sodium; 819 mg potassium.



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