Kansas

Beef Chat

Mar262015

Myths - Get the Facts

Published by Katie Sawyer at 10:33 AM under Agriculture | Coffee Shop Talk | General

We help more than 500 mother cows deliver baby calves every year. It’s not a quick or easy job but it’s what my husband loves to do and a part of farm life I’ve grown to enjoy.  Raising cattle is a big deal in our family and making sure those animals are safe and well taken care of is a top priority.

 

Lately the issue of antibiotics in livestock has dominated headlines. Many of the articles contain little accuracy and a lot of finger pointing. But if the authors were to look at the facts, they would see a different story. Here are few antibiotic myths, debunked:

 

Myth: All farms give antibiotics to all animals, all the time

Truth: Most farmers use antibiotics on a very limited basis. Some choose to never use antibiotics at all. On our farm, we practice limited and as-needed use of antibiotics. They are administered only to sick cows and calves as part of a well-rounded rehabilitation process. We have several other options for helping them regain their health so many times antibiotics aren’t even necessary.

 

Myth: Antibiotics given to animals is found in the meat humans consume

Fact: Farmers and veterinarians are required to log all uses of antibiotics and keep animals with antibiotics out of the food system. On our farm, any animal that is given a dose of antibiotics is tracked and kept out of the herd until the antibiotic has passed through their system. The United States Department of Agriculture checks beef for antibiotic reside, ensuring that the beef sold to consumers is safe and antibiotic free.

 

Myth: Antibiotics can be spread from animals to humans through soil and water run-off

Fact: Farms, like any business, are regulated by state and federal agencies. Run-off of water and soil is monitored and tracked and is never allowed to interact with water used for human consumption. The Environmental Protection Agency monitors all bodies of water and is notified if a potentially hazardous situation is occurring on or near a farm.

 

Myth: Animals and humans are prescribed the same antibiotics

Fact: About 75% of the antibiotics given to animals are never or rarely used in humans. There are different families of antibiotics – some are used primarily in humans while others are used mostly in livestock.

 

Myth: Farmers should never be allowed to use antibiotics in livestock

Fact: Farmers and ranchers are responsible for the health and livelihood of their animals. Removing antibiotics would deprive them of an important tool for helping their animals return to health. No rancher wants to watch a calf perish from a completely treatable disease. That’s not human animal care. Antibiotics have a place in responsible animal care.


 

For more information about cattle care or myths, get more information at http://factsaboutbeef.com/.



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Mar162015

Bull Buying Basics

Published by Kiley DeDonder at 3:09 AM under Agriculture | Coffee Shop Talk | General | Nutrition

Bull sales are in full swing, and my kitchen table is filled with all sorts of different sale catalogs, fliers and various promotions marketing different beef breeds. My family usually purchases several different bulls each year during the month of March. It is really important that we do our homework at home before we step foot in an auction or log in to an online sale.

There is so much to consider when our family looks at buying a new bull – expected progeny differences (EPDs) help to provide insight on the genetic potential of that animal, genomic data, rate of gain, genetic defects, previous history, etc. It can sometimes be difficult to navigate all the data in front of me. It is important to me that I know and understand the family behind the business I’m possibly buying a new animal from. We all know that it takes two-to-tango, but my family places a big focus on the selection of an outstanding bull to sire our calves that we raise.

 Key questions we ask ourselves before we buy an animal for our ranch are:

 

What values do they have? What guarantees do they offer on the bull after the sale is over? The big one though, is what our goals for our farm are this year, and will we have a market for the type of bull we are purchasing? It sounds a lot like what you might ask yourself before you buy a new pair of shoes. What do I know about the brand, what is their reputation? If something happens, what are the chances they will replace or help find a solution to my problem? Does this shoe coordinate with any of the clothes I have at home?

Why is bull selection important to our ranch?

Bull or sire selection, on average, has a greater impact on the genetic improvement of our cattle herd because the sire is more likely to produce a higher number of calves in his lifetime compared to a cow, a sire has the potential to contribute a larger portion of the genes to the herd.

Why is bull selection important to you?

Our goal is to raise nutritious and great tasting beef for families to enjoy for years to come. When the bull we purchase sires cattle that are able to efficiently perform on our ranch we raise healthy and quality cattle that are able to provide the great tasting and nutritious food that your family deserves!

Until next time,

Kiley

 



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Mar092015

Finding Balance

Published by Heath Larson at 10:16 AM under Beef Team | General | Nutrition | Recipe

I often get the question from co-workers and friends:  "How many miles per day do you run?"  It's a question I have a difficult time answering, because I don't do the same workout every day.  Some days, I run 5 fast miles.  But other days feature slower runs anywhere from 8-12 miles long.  You see, in order to run fast and long, one has to practice running fast and long.  Just not at the same time (until race day), in order to prevent injury and burnout.  All effective training programs do this, creating the perfect "balance" of speed, endurance, and recovery, to get you to the finish line as quickly as possible.

 

The same balance is required when it comes to a nutrition plan.  Complex carbohydrates provide much needed energy for those long runs, and aids in rebuilding energy stores after a workout.  Essential nutrients strengthen my immune system when I'm exhausted, and rev my metabolism.  Protein squashes hunger, and speeds muscle recovery, so I can get up and do it all again the next day. 

 

Finally, one has to find a balance of time.  The "average" day of running will take about 60 minutes of my time, when I consider time spent changing, stretching, and showering.  That's a big commitment for someone with a growing family and a hectic career!

 

Fortunately, when it comes to balancing time and nutritional needs, lean beef comes to the rescue.  It's an excellent source of zinc (boosts immune system function), vitamin B12 (releases energy from food), and protein, and good source of several other essential nutrients including iron, niacin, and vitamin B6.  It tastes great "as is," so I don't have to spend valuable time trying to spruce it up.  Plus, the kids love it, saving the time and energy of trying to get them to eat!  Two weeks ago, we entertained guests at our home with this very easy, yet impressive recipe featuring lean grilled flank steak.  And it even looked as beautiful as the picture!  Enjoy with a large Greek salad.

 

http://www.beefitswhatsfordinner.com/recipe.aspx?id=2994



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Feb252015

Despite High Prices, Consumers Choose Beef for Its Value

Published by Kassie Curran at 10:04 AM under Coffee Shop Talk | General | Nutrition

It’s not news that beef prices are on the rise, and with the global beef production expected to be down 1.4% in 2015 it makes those with a stake in the beef industry wonder if consumers will keep paying for beef. Of course poultry and pork are viable protein substitutes that are less expensive than beef and we know that consumers will consume a great deal more of these options than beef over the coming year. But there’s just something about beef that keeps consumers coming back, in fact we’ve actually seen an increase in beef demand.

A 2013 study found that 72% of consumers list beef as their top choice of protein – but why? Is it the savory taste, great nutrition, or does it just make you happy? According to the study, consumers believe the price of beef accurately reflects its value. Where do you find value in beef? Is it flavor, juiciness, tenderness, or versatility? What is it about beef that makes you keep coming back for more?

For me, beef serves as a high quality, nutrient dense protein source that not only tastes amazing, but can be used in many ways. Beef quality has been increasing over the years and we’ve actually seen more carcasses grading USDA Prime and Choice (which also makes it taste better too!). Nutritionally, beef is a superstar in my opinion. A 3-oz. serving of lean beef (find out which cuts are lean here) has less than 200 calories and still provides more than 10% of the Daily Value for nine essential nutrients including protein, zinc, B12, B6 and other B-complex vitamins, as well as selenium, phosphorus, and iron.

While it’s not hard to think of lots of ways to use ground beef – spaghetti, tacos, vegetable soup, and hamburgers are some of my favorites – thinking of other ways to use steak may not come as easy to you. I love preparing a steak for supper and then saving some to use on a salad for lunch the next day. Or I like to have steak with my eggs in the morning. There are all kinds of ways to get value out of beef just by its versatility! Check out some of the recipes shared on this blog to find more!

When you consider everything that beef has to offer, it’s actually a great deal! Share with us what makes you choose beef by commenting below. And I hope you choose beef for your next protein purchase.

Eat Beef,

Kassie



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Feb182015

Taboo No Longer - Happy, Healthy Hearts Love Beef!

Published by Amber Groeling RD LD at 9:12 AM under General | Nutrition | Recipe

Wait a minute...beef is okay to eat AND keep my heart healthy too? Yes, you read this correctly. No longer “taboo” for healthy, active lifestyles, nutrient-rich lean beef such as top sirloin steak can be enjoyed again without guilt. In fact, top sirloin meets the American Heart Association (AHA) certification as a lean cut of beef and heart-healthy choice.  The AHA Heart-Check certification is one of the most trusted nutrition logos and claims on a food label. 

Researchers at The Pennsylvania State University reported results from the BOLD (Beef in an Optimal Diet) study showed adding a daily serving of nutrient-packed lean beef to a heart-healthy diet could lower the risk of heart disease by reducing “LDL” (bad) cholesterol levels.

A three-ounce serving of lean sirloin (about the size of your smartphone) has about 150 calories plus the Daily Value (DV) of these nutrients:

  • Protein - 38% (for muscle growth and repair)                                                    

  • Vitamin B12 - 44% (important for brain health)

  • Selenium - 40% (protects cells from damage)

  • Zinc - 38% (strengthens the immune system)

     

    According to research published in the Journal of the American Dietetic Association, beef is the number-one source of protein, zinc and Vitamin B12. It is the number-two source for selenium and number-three source for iron. Protein in beef promotes the feeling of satiety or fullness longer than simple carbohydrates. This means that, for people trying to curb their calories for weight loss, type II diabetes or other health reasons, eating a three-ounce serving of top sirloin in a meal not only provides important nutrients and energy, but it helps keep a person from feeling hungry for a longer period of time.

     

    Here are some tips and reminders for preparing your delicious beef sirloin;

  • It’s not necessary to bring beef to room temperature before cooking. This practice does not provide any flavor or cooking advantage. For food safety reasons, it’s best to cook meat straight from the refrigerator to keep bacteria levels at a minimum.  

  • When stir-frying sirloin, partially freeze the steak prior to preparation. It will slice easier into thin, equal-thickness strips.

  • Pat steaks dry with paper towels before pan-searing to get better browning that seals in the juices. When grilling or broiling, use tongs rather than a meat fork. The fork tines will pierce the steak, causing the flavorful juices to seep out while tongs will not cause this.

 

Many recipes using sirloin steak are quick and easy. The following recipes take less than 30 to 35 minutes to prepare. Enjoy the powerful health benefits of lean beef!

  

Beef and Cabbage Stir-Fry with Peanut Sauce

 

 

Serves 4

 

All you need

1/4 cup Hy-Vee smooth natural peanut butter

1/3 cup orange juice

3 tbsp reduced-sodium soy sauce

1 tbsp rice vinegar

2 tsp sugar

4 tsp Hy-Vee canola oil, divided

3 cloves garlic, minced

1 pound Hy-Vee sirloin steak, trimmed and thinly sliced

1 small head Savoy cabbage, thinly sliced

2 to 5 tbsp water

2 medium carrots, grated

1/4 cup chopped unsalted roasted peanuts, optional

 

All you do

1. Whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a medium bowl until smooth.

2. Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add steak; cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl.

3. Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking); cook, stirring, until just tender, about 3 minutes more. Return the steak and any juices to the pan; add the peanut sauce and toss to combine. Serve sprinkled with peanuts (if using).

 

Nutrition facts per serving: 364 calories, 17g fat, 3g saturated fat, 42mg cholesterol, 469mg sodium, 23g carbohydrate, 7g fiber, 31g protein. Daily values: 140% vitamin A, 110% vitamin C.

 

Source: adapted from Eating Well, Inc.

 

 

The information is not intended as medical advice.   Please consult a medical professional for individual advice.



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Feb122015

Made to Be Mothers

Published by Katie Sawyer at 8:41 AM under Agriculture | Coffee Shop Talk | General

I have a love-hate relationship with winter. It’s my favorite season on our farm because it brings a new crop of baby calves and proud mother cows. But it also creates long, sleepless nights for my farmer hubby and the occasional sad news of a calf that just didn’t make it.

But as I soak up the joy that is new calves playing in our backyard, anti-animal-agriculture groups continue to criticize animal owners like my husband and I for breeding our cows each year. They consider it abuse for our animals to be continually pregnant and instead advocate for cattle to spend their days mindlessly munching on green grass and carrying a calf every few years.

 

But I disagree. Our cows are born to be mothers. Not just in the literal sense of reproductive organs and hormones, but in their behaviors and temperaments. It’s their genetic make up and natural calling to carry a calf.

 

Our cows deliver a calf each winter and nurse it through the spring and summer months. In late April and early June they are usually impregnated again. All the while receiving the proper feed and nutrition – which varies according to their stage of pregnancy. We work to ensure all of our cows get pregnant around the time same so that we know when to expect calves.

 

The mothers provide all of their calf’s nutritional needs. She protects it from wildlife and the weather and watch over it as it runs, plays, grows and explores.  Mothers lick their newborns warm and dry and clean a dirty behind with a quick pass of the tongue. Mother cows and calves communicate with moo’s and bellows and pair up each night and throughout the day for food and protection. It’s a relationship not unlike that of my son and I’s and as I hear for the mothers call to their calves at the end of each day I know that motherhood is in their DNA.

 

We treat our cows with respect and a gentle hand and they, in return, allow us to participate in raising their calves. A cow’s job is to raise calves. That is her mission and purpose in life. Cows allow us to grow our herd and continue our dream of handing this farm and way of life to our children. Motherhood is not abuse, it’s a continuing of the life cycle we all depend on for food and fuel and it’s what our cows love to do.



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Feb042015

A Beef-y Vacation

Published by Robin Kleine at 7:42 AM under

Every year during the first week of February, thousands of cattlemen flock the Cattle Industry Convention & National Cattlemen’s Beef Association (NCBA) Tradeshow. The location changes every year, but this year’s convention – going on now – is in San Antonio, TX at the Henry B. Gonzales Convention Center

 

This event serves as a learning opportunity for cattlemen with any size cattle operation, and those with 20 cows at home can often be found socializing with owners of 50,000 head feed yards.

 

Furthermore, the Cattle Industry Convention serves as a meeting place for five different organizations within the beef industry –

  National Cattlemen's Beef Association www.beef.org

  Cattlemen's Beef Promotion & Research Board  www.beefboard.org

  American National CattleWomen, Inc.  www.ancw.org  

  CattleFax  www.cattlefax.com

  National Cattlemen's Foundation  www.nationalcattlemensfoundation.org

 

There’s more than just socializing at these events. Beef producers have endless learning opportunities, including the Cattlemen’s College. Various sessions take place during each day of the convention, including information about bovine reproduction, ranch management, beef cooking, estate planning, grazing and more! These sessions serve as a way for cattlemen to gather new information to take back home to our farms or ranches, as well as ask follow-up questions to the professionals delivering the information.

Image courtesy of @ChanMulvaney on Twitter

 

Additionally, the NCBA Tradeshow is always a highlight of the event. With hundreds of booths from breed associations and retailers, all highlighting new products and services, there are even more reasons to attend the event.

This event might sound like a bore to some of our audience … but for many, the Cattle Industry Convention is a highlight of our year. It’s a time to meet up with old friends, many of whom live across the country, and to make new friends, all while learning about our livelihood and favorite protein source – beef!

Because we are so passionate about beef cattle production, we’re always trying to learn new ways to do it better. Better might mean more economical practices, safer handling for us and the cattle, healthier end product or even insurance that ranchers will be able to pass on their operations to the next generation.

Until next time,

Robin


P.S. – Who says farmers aren’t hip? Check out the #beefmeet hashtag on Twitter to follow along with what’s happening in San Antonio! [https://twitter.com/hashtag/beefmeet]



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Jan282015

Super Simple Soup

Published by Kiley DeDonder at 3:38 AM under Agriculture | General | Recipe

Last night I knew that my husband (I’ve been married a month and it still feels strange to say that!) and I would not have much time for supper in between finishing evening chores and leaving for a community school board meeting. Knowing that it would be late before we made it back home I had to have something quick and easy and still hearty enough to satisfy our hard-working farming appetites. Luckily, even in a rush we were able to sit down and enjoy a big bowl of hamburger soup together!

Hamburger Soup

Prep time: 15 minutes                   Cook Time: 30 minutes                  Difficulty: Easy                   Servings: 12

Ingredients:

                2 ½ pounds ground chuck

                1 whole large onion, diced

                2 stalks of celery, diced

                3 cloves of garlic, minced

                1 can (14.5 oz.) whole tomatoes (diced tomatoes work great if that’s all you have in your pantry)

                3 cups of beef stock of beef broth, plus more as needed

                1 whole yellow bell pepper, seeded and diced

                1 whole green bell pepper, seeded and diced

                1 whole red bell pepper, seeded and diced

                4 whole carrots, peeled and sliced on the diagonal

                5 whole red potatoes cut into chunks

                3 tablespoons tomato paste

                ½ teaspoon kosher salt

                ½ teaspoon black pepper, more to taste

                2 teaspoons dried parsley flakes

                ½ teaspoon ground oregano

                ¼ teaspoon cayenne pepper, more if you like the heat

 

Preparation Instructions:

               

In a large pot over medium-high heat, brown the meat with the onion, celery, and garlic. Remove the pot from the heat and drain off as much fat as you can. (Discard the fat once it cools.)

 

Return the pot to the heat and add the rest of the ingredients. Stir to combine, and then bring to a boil. Reduce the heat, then cover the pot and simmer the soup for 15-20 more minutes, until potatoes are tender but not overly mushy.

 

Soup should be somewhat thick, but if you’d like it to be more “soupy” add 1 to 2 cups more broth OR hot water and heat through. Taste and adjust seasonings, adding more salt if needed. I’m heading out of town for a few days for work and knew several items in my refrigerator would go bad before the weekend, so I actually threw in a variety of things such as leftover brown rice, mushrooms and yellow squash in addition to the ingredients listed above AND since this makes a big batch of soup, into the freezer majority of it went.

 

Don’t forget to serve with crusty bread or crackers!

 

Good Eats, EAT BEEF!

-Kiley



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Jan152015

Ranching – a Full Time Job

Published by Kassie Curran at 4:29 AM under Agriculture | General

As a college student, I feel extremely blessed to be able to get the “best of both worlds.” I have opportunities to learn about topics I’m interested in from experts in the field of food and agriculture, but when I get tired of the “big city” of Manhattan, KS I can go home and enjoy the rural lifestyle. When I’m at home I get to help work and feed cattle, care for newborn calves, and take lots of pictures of the scenery to remind me of home when I go back to school.

Something that I’ve been reminded of lately in these frigid temperatures is that while I get to relish the joys of being a rancher whenever I choose (which is usually when I have time and when the weather is nice), there are thousands of ranchers across the country who don’t get to go inside when it gets a little too cold for their liking. Nope – these guys and gals are sacrificing their own comfort for the sake of the cattle. Just as cattlemen and cattlewomen suffer in the heat of summer to care for their cattle, they also suffer in the chill of winter to make sure that cattle are well taken care of, have feed, shelter, and most importantly access to water. Ranching is not something that can be done at your leisure or when it’s most convenient, it’s a full time job – 365 days a year, 24 hours a day, 7 days a week.

My brothers chopping ice to make sure the cows have access to water.

One could wonder why someone would want to put themselves through this kind of torment and discomfort. It’s a valid question, and a big reason why so many people don’t return to their family farms and ranches in exchange for an 8 to 5 job – usually one that’s inside. This is also one of the reasons why we’ve seen the number of farms and ranches shrink, while the size of them grow. Consequently, farmers and ranchers have needed to adopt innovative technologies that help them be more efficient with less man power. Like most industries, the beef industry has evolved to fit the times and we now see a more technologically advanced industry with fewer than 2% of the population raising the food we eat while 10% of jobs in the U.S. are directly related to agriculture. However, in my opinion nearly any job can be related to agriculture if you think about it.  

Me and my siblings bundled up and feeding cattle.

Regardless of your occupation, let us be grateful to those who are willing to do the job we aren’t so that we can enjoy the fruits of their labor. Next time you take a bite into that juicy steak or savory burger, remember the hard work and sacrifice that ranchers put in to it that allow you to enjoy that delicious and nutritious protein in a nice, warm place.

Thank you to all farmers and ranchers that work every day of the year – rain or shine, heat or cold, wind or snow – to provide food for others throughout the world!

As always, eat beef!

Kassie



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Jan072015

Ancient Grains and Lean Beef: A Warming Combination

Published by Amber Groeling RD LD at 9:09 AM under Coffee Shop Talk | General | Nutrition | Recipe

Ancient grains like farro are new to most Americans, but they have been around for over 2,000 years. Ancient grains are a delicious source of beneficial nutrients, and have a heartier texture and unique flavor. Pairing ancient grains with lean beef and warm veggies makes an easy and satisfying weeknight meal. 

LEARN TO LOVE

 

FARRO

  • Was once a staple in the ancient Roman diet, widely used in Italy

  • One cup provides 8 grams of cholesterol-lowering fiber and 7 grams of filling protein.

  • Use in place of rice, add to soups, make a grain based salad – see the recipe below for a warming farro dish 

AMARANTH

  • Prized grain of Aztec civilization

  • Integrity of outer layer causes the grain to “pop” when chewed

  • Nutty, malty, peppery flavor

  • Sprinkle on lean beef salads

     

    FREEKEH

  • Traced back to the Mediterranean region, a form of roasted/cracked wheat

  • High in protein and fiber; lower carbohydrate content

  • Smokey, nutty flavor

  • Use in salads, pilaf as a side to steak, or with beef stir-fry

 

KAMUT

  • First grown in Asia or Egypt

  • 20-40% more protein than modern wheat; high in B-vitamins

  • Sweet, nutty, buttery flavor

  • Serve in place of long grain brown rice and pair with lean beef

     

    QUINOA (pronounced “keen-wah”)

  • Grown in the Andes mountains of Bolivia, Chile and Peru

  • Comes in a variety of colors such as red, tan or purple

  • Earthy, nutty flavor

  • Serve as a side dish or add to chili and soups as a thickener

 

BEEF FILETS WITH ANCIENT GRAIN & KALE SALAD

The most tender of them all, the Filet, is served beside a salad of faro, kale, dried cranberries and almonds.

Total Recipe Time: 35 to 40 minutes

Makes 2 servings

Ingredients:

INGREDIENTS 2 beef Tenderloin Steaks, cut 1 inch thick (about 6 ounces each) 1/4 plus 1/8 teaspoon cracked black pepper, divided Salt 3 cloves garlic, minced, divided 1 cup reduced-sodium beef broth 1/2 cup pearlized farro 1 cup thinly sliced kale 1/4 cup dried sweetened cranberries or cherries 2 tablespoons sliced almonds 2 teaspoons fresh lemon juice

Combine 1 clove garlic and 1/4 teaspoon pepper; press evenly onto beef steaks. Combine beef broth, farro, remaining 2 cloves garlic and remaining 1/8 teaspoon pepper in small saucepan. Bring to a boil; reduce heat to low. Cover and simmer 15 to 20 minutes or until most broth has been absorbed. Remove from heat. Stir in kale and cranberries. Cover; let stand 5 minutes. Stir in almonds and lemon juice. Season with salt, as desired. Meanwhile, place steaks on rack in broiler pan so surface of steaks is 2 to 3 inches from heat. Broil 13 to 16 minutes for medium rare (145°F) to medium (160°F) doneness, turning once. Season steaks with salt. Serve with farro mixture.

 

2 beef Tenderloin Steaks, cut 1 inch thick (about 6 ounces each)

1/4 plus 1/8 teaspoon cracked black pepper, divided

Salt

3 cloves garlic, minced, divided

1 cup reduced-sodium beef broth

1/2 cup farro

1 cup thinly sliced kale

1/4 cup dried sweetened cranberries or cherries

2 tablespoons sliced almonds

2 teaspoons fresh lemon juice

INSTRUCTIONS FOR BEEF FILETS WITH ANCIENT GRAIN & KALE SALAD

1.       Combine 1 clove garlic and 1/4 teaspoon pepper; press evenly onto beef steaks.

2.       Combine beef broth, farro, remaining 2 cloves garlic and remaining 1/8 teaspoon pepper in small saucepan. Bring to a boil; reduce heat to low. Cover and simmer 15 to 20 minutes or until most broth has been absorbed. Remove from heat. Stir in kale and cranberries. Cover; let stand 5 minutes. Stir in almonds and lemon juice. Season with salt, as desired.

3.       Meanwhile, place steaks on rack in broiler pan so surface of steaks is 2 to 3 inches from heat. Broil 13 to 16 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.

4.       Season steaks with salt. Serve with farro mixture.

NUTRITIONAL INFORMATION FOR BEEF FILETS WITH ANCIENT GRAIN & KALE SALAD

per serving: 550 calories; 14 g fat (4 g saturated fat; 6 g monounsaturated fat); 110 mg cholesterol; 682 mg sodium; 59 g carbohydrate; 10 g fiber; 47 g protein; 15.1 mg niacin; 1.1 mg vitamin B6; 2.0 mcg vitamin B12; 4.5 mg iron; 62.1 mcg selenium; 8.2 mg zinc; 161.8 mg choline.

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



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