Kansas

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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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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Oct152014

Cook Once, Eat Twice (or more) with Roast Beef

Published by Amber Groeling RD LD at 9:42 AM under General | Nutrition | Recipe

Does your busy schedule leave you strapped for time to prepare a healthy meal?  Repurposing leftovers can be a great solution for the dinner dilemma.  Roast is the epitome of Fall “comfort” food, and is an easy way to cook once and prepare two or more meals.  The first step is to determine which type of roast you would like to use.  A round roast will result in a much leaner roast, and the leftovers can be sliced and used in a variety of ways.  Or, you can use a flavorful chuck or arm roast, which is not as lean, but offers a tender roast that can be shredded for leftover dishes.  Try these two basic roast recipes and the repurposed leftover ideas with your family.

Quick Italian Beef Roast and Vegetables -- Cook Once: QUICK BEEF ROAST

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.

INGREDIENTS

1 beef Eye of Round Roast (4 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

Instructions

Nutrition

INSTRUCTIONS FOR QUICK BEEF Roast

  1. 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 – 2 ½ hours for medium rare doneness.

  2. 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.)

  3. Carve roast. Serve with desired vegetables. Season with salt. Reserve half of the roast beef slices for one of the meal ideas below.

Eat Twice (or more):

  • Beef Fajitas or Tacos: Heat 1 tsp of each; chili powder, cumin and paprika in a skillet over medium heat.  Add oil and sliced beef, toss to heat. Remove beef from heat and set aside.  Add 1 sliced bell pepper and one onion to skillet and cook until softened.  Serve on whole-grain tortillas with salsa, low-fat cheese, plain Greek yogurt and cilantro

  • Black & Blue Salad: Toss romaine and butter lettuce with sliced beef, low-sugar dried cranberries, pecans and Bolthouse Farm’s Greek Yogurt based Blue Cheese Dressing

  • Steak Philly’s: Prepare Au Jus, toast whole grain buns and top with saluted pepper and onions then pepper jack or Monterey jack cheese and beef slices.  Place under broiler until cheese is melted.  Serve with Au Jus. 

 

Slow Cooker Shredded Beef - Indian Variation -- Cook Once: SLOW COOKER SHREDDED BEEF

Makes 6 servings

INGREDIENTS

1 beef Shoulder Roast, Arm Chuck Roast Boneless or Blade Chuck Roast Boneless (2 to 2-1/2 pounds)

1 tablespoon vegetable oil (optional)

1 large onion, chopped

2 tablespoons minced garlic

Salt and pepper

Recipe Variations (recipes follow)

INSTRUCTIONS FOR SLOW COOKER SHREDDED BEEF

1.       For optional browning, heat 1 tablespoon oil in large nonstick skillet over medium heat until hot. Brown beef roast on all sides.

2.       Place onion and garlic in 3-1/2 to 5 quart slow cooker; place roast on top. Cover and cook on LOW 9 to 10 hours or on HIGH 5 to 6 hours or until roast is fork-tender.

3.       Remove roast from slow cooker. Skim fat from cooking liquid, if necessary and reserve 1 cup onion mixture. Shred beef with 2 forks. Combine shredded beef and reserved onion mixture. Season with salt and pepper, as desired. Continue as directed in Recipe Variations below, as desired.

Eat Twice (or More):

  • Mexican Shredded Beef for Tacos or Enchiladas: Combine tomato or tomatillo salsa and beef mixture, as desired. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve in warmed flour or corn tortillas topped with pico de gallo, slice avocados, shredded cheese, chopped cilantro and/or chopped white or green onions, as desired. For enchiladas roll beef and salsa mixture up in tortillas and place in a baking pan.  Cover with enchilada sauce and cheese and bake at 350 degrees for 30-35 minutes, or until bubbly. 

  • BBQ Shredded Beef: Combine prepared barbecue sauce and beef mixture. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve on whole wheat rolls topped with creamy horseradish sauce, coleslaw, Cheddar cheese slices, chopped green bell pepper and/or canned French fried onion, as desired.

  • Asian Shredded Beef: Combine prepared hoison or teriyaki sauce and beef mixture. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve in lettuce or cabbage cups topped with shredded carrots, sliced cucumber, chopped fresh cilantro or mint, sriracha or crushed red pepper flakes and/or chopped peanuts, as desired.

  • Indian Shredded Beef: Combine prepared Indian cooking sauce, such as Tikka Masala or Vindaloo. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve in naan or pita bread topped with toasted chopped pistachios or coconut, raisins, Greek yogurt or mango chutney, chopped fresh mint or cilantro and/or sliced cucumber or green onion, as desired.

NUTRITIONAL INFORMATION FOR FOUR-WAY SLOW COOKER SHREDDED BEEF

Nutrition information per serving, using Shoulder Roast: 161 calories; 5 g fat (2 g saturated fat; 3 g monounsaturated fat); 57 mg cholesterol; 64 mg sodium; 3 g carbohydrate; 0.5 g fiber; 23 g protein; 7.2 mg niacin; 0.3 mg vitamin B6; 2.6 mcg vitamin B12; 2.8 mg iron; 26.0 mcg selenium; 5.5 mg zinc; 89.1 mg choline.



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Sep192014

Fall Traditions

Published by Heath Larson at 3:32 AM under Beef Team | Coffee Shop Talk | General

We are “fall-aholics” at our house.  Each year, our calendar for the months of September and October is jam-packed with every conceivable fun event and family tradition.  With the start of football season, we can again listen to Mitch Holthus give the colorful play-by-play our Kansas City Chiefs on Sundays.  Football season means there are fantasy drafts to be held and injuries to monitor.  We load up the car early and spend an entire day at the State Fair in Hutchinson, visiting the livestock, watching the shows, and of course, taking a ride on the “Ye Olde Mill” haunted boat ride.  We begin scouring the stores for the perfect pumpkin for our jack-o-lantern.  Speaking of pumpkin, don’t forget to plug in the pumpkin air freshener, get out the pumpkin hand soap, and have a pumpkin spiced beverage or two!

 

The beginning of fall also holds some running traditions for us.  High school cross country season begins, and we usually find time to get out to a meet or two and push our kids at breakneck speed across the course, cheering on the “young guns” in our double stroller.  Our favorite local trail race is this weekend, a 6.5 mile meat grinder featuring 3 water crossings ranging from knee-deep to chest deep, rugged rocky terrain, stout competition, and awesome homemade post-race cookies.  The following weekend, my hometown’s fall festival occurs, featuring a 5k race, organized by my sister. 

 

I began training consistently for the 2014 running season in January, and after the September races, I am headed for a few weeks of sorely needed time off.  It’s been a long season of early mornings, windy days, late night runs to squeeze in one more training run, and of course…interminable time on those awful, punishing machines:  Hotel treadmills. While this may be the end of training season, I can’t shake the fact that running is part of who I am as a person.  I will run fairly regularly, especially when the weather is nice.  However, the pace will be much slower, and the schedule more flexible, in order to refresh my body and recharge my mind in preparation for the training schedule that lies ahead in 2015. 

 

 

Many people also consider fall the end of “grilling season.” I always chuckle at the idea of grilling season, because we grill at least twice per week, year round at our house, and eat grilled leftovers for multiple meals during the week, too.  To have a grilling season, one would have to have a “non-grilling season.”  For our family to have a non-grilling season, we would have to institute a “non-eating season,” and with our family, merely missing a meal is asking for a household rebellion!  At our house, the hardships encountered while grilling year-round are well worth the dividends in taste.  Flank steak fajitas, tri-tip roast, sirloin steaks, and blue cheese burgers are better cooked over charcoal, and that’s the only way we ever cook them.  Firing up the grill forces us to slow down, sit back, and, thankfully, slow down and enjoy life…if even for a moment. 

 

Cheers to fall!



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Sep102014

Make Life Happen

Published by Kassie Curran at 8:11 AM under Agriculture | Coffee Shop Talk | General

I’ve been told that time flies and it goes even faster as we get older, which I am continually finding out. What makes this idea so hard to accept sometimes is that life is happening all throughout that time whether we are making the most of it or not. Do you sit around waiting for something to happen? Or do you make the most of each day and make life happen?

This idea has really hit me the past few weeks as I think about the Blythe family. Over the past few weeks Tyler Blythe went through a life-changing medical emergency and needed a liver transplant as an 18 year old. This probably happens more frequently than I’d like to think, but this particular case hit a lot closer to home for me as it was some of my friends’ little brother. Although their lifestyle with a big family of 5 kids can get a bit hectic, just like my family, they are a pretty normal family. The Blythe family has a cattle ranch in the Flint Hills of Kansas and are active in their community – they are great people who do great things. But life throws challenges your way regardless of who you are, what really matters is what you do and who you are in spite of the adversity you face.

Tyler finished his senior year of high school this past May with plans to attend K-State in the fall, but became extremely sick toward the end of the summer. His condition worsened and he was moved up on the liver transplant list and had to postpone his college plans. It’s hard to imagine that something so extreme can happen so fast. After being diagnosed with Primary Sclerosing Cholangitis, Tyler received a liver just 20 days later because of how badly his condition has worsened. Luckily, Tyler was blessed with a new liver and will continue to recover thanks to the gracious donation of a liver from a family that didn’t even know him. I know that Tyler will continue to heal and make the most of the gift of life. He plans to come to K-State in January and live his life to the fullest.

If you were given a second chance at life, would you sit around or make life happen? I hope you would choose the latter, but more importantly, why not choose to make life happen every day no matter what?

For more on Tyler’s condition and his recovery, keep up with Debbie’s blog at http://www.kidscowsandgrass.com/. While I don’t wish this tragedy on anyone, it certainly brings up the idea of whether you would consider donating your organs to benefit another life? If you’d like to consider it or learn more check out http://organdonor.gov to become a donor.

Eat Beef & Make Life Happen!

Kassie



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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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Aug282014

Labor Day

Published by Katie Sawyer at 7:32 AM under General | Nutrition | Recipe

Summer is rapidly coming to a close. School is back in session for most, the football season will officially kick off Saturday and Labor Day – the unofficial end of summer – is just a weekend away.

 

Before you pack up the grill and resort to oven-baked meals, use the three-day weekend to enjoy some great beef recipes. Beef is a great source of protein to keep kids full longer and vitamin and nutrients, which are essential to everyone’s diet.

 

If you are looking for more great beef recipes or information on beef cuts and marinades, log onto www.beefitswhatsfordinner.com. Most importantly, the site has a great list of 30-minute meals for those busy, weekend dinners.

 

Here is a great recipe for your last grilled feast:

 

 

SMOKY STRIP STEAKS WITH MEXICAN-STYLE GRILLED CORN

INGREDIENTS

1.      2 beef Strip Steaks Bone-In, cut 1 inch thick (12 to 15 ounces each)

2.      4 ears corn, husked

3.      1/4 cup reduced-fat mayonnaise

4.      2 tablespoons grated Parmesan cheese

5.      Salt

6.      Lime wedges (optional)

 

Seasoning:

1.      1 to 2 teaspoons chipotle chile powder

2.      2 teaspoons brown sugar

3.      2 teaspoons fresh lime juice

 

INSTRUCTIONS FOR SMOKY STRIP STEAKS WITH MEXICAN-STYLE GRILLED CORN

  1. Combine seasoning ingredients in small bowl. Spread 2 teaspoons seasoning mixture evenly onto beef steaks. Spread remaining seasoning mixture onto corn. 
  2. Place corn on outer edge of grid over medium, ash-covered coals; grill, covered, 15 to 20 minutes (over medium heat on preheated gas grill, times remain the same) or until tender, turning occasionally. Place steaks in center of grid over medium, ash-covered coals. Grill, covered, 9 to11 minutes (on gas grill, 9 to 12 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
  3. Spread mayonnaise and sprinkle cheese evenly over corn. Carve steaks into slices. Season beef and corn with salt, as desired. Squeeze lime wedges over beef and corn, if desired. Serve beef with corn.



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Aug062014

Excuses, Excuses

Published by Heath Larson at 9:47 AM under Agriculture | Beef Team | General | Nutrition

As a longtime runner, I've heard plenty of excuses and smart remarks when others find out about my distance running hobby.  One of the classics I've heard multiple times is:  "I only run if someone is chasing me."  Oh really?  Well, consider the following situations:

 

It's early spring.  On the ranch, that means it's time to round up the cattle from the feedlot and take them to pasture.  While the "take them to pasture" part is the near-celebratory end to a winter of feeding and calving in brutal weather conditions like we had last winter, the "round up" part never fails to create excitement.  There are gates to open, vehicles of all types to drive, and at the end of it, hopefully some 80+ cow/calf pairs and their calves end up in the loading pen for preventive medication before being hauled to pasture for the next 4-5 months.  During our last roundup, we had several cows with no desire of going where they needed to be.  At one point, after an hour of fruitless attempts to bring them into the loading pen, we were close to completing the task.  Then, without warning, the "crazy one" turned around and bolted for the open pasture, with 10 more cows trailing behind.  There was no time to jump in a pickup, turn it around, and give chase.  There was only time to run.  I may not have set a world record for "fastest 3/8 mile across a rutted pasture in jeans and work shoes," but I like to think I came close.  I barely beat the leader to the open gate on the other side of the pasture, and we managed to get the job done shortly thereafter. 

 

I travel for my career, and frequently have tight connections between flights.  Most of the time, I am able to get to my gate in plenty of time by utilizing a brisk walking pace.  However, when I'm trying to catch the last flight home that day and I have 20 minutes to get to the train, go up and down 6 different escalators, and walk at least 1/2 mile with my carry on in tow...well, it's not really a walk anymore.  While I haven't always "made it," I know my family is appreciative when I do get home on time.

 

When it comes to helping out on the ranch or getting home to see my family, there's no time for flimsy excuses.  Do I enjoy training for my next race?  Not usually, because it takes a lot of time and effort to stay in shape!  But I often fall back on my training when life calls for a little extra speed, endurance, or adventure, and that is invaluable to me.

 

Along the same lines, flimsy excuses have no place in your nutritional plan.  I hear how unhealthy "red meat" is from my colleagues frequently...but what is their basis for this?  And have they considered how using beef as a lean source of protein compares with other animal and plant protein sources?  Nothing else comes close!  I also hear "I don't eat red meat because of the hormones they put in it."  First off, if hormones are a problem for you, you can find plenty of non-hormone beef out there.  Second, the hormones in a typical serving of beef are far, far less than are found in many common vegetables that make up a huge part of healthy diets nowadays...not to mention the elevated amount of hormones found in many human medications taken daily!

 

Find the truth.  Ditch the excuses.  Then, go outrun everyone that still thinks you're crazy, and celebrate your victory by refueling with lean beef!



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Jul242014

Taste the Homegrown Goodness

Summer is the perfect time to enjoy seasonal fruits and vegetables. If you do not grow your own garden, you can still enjoy fresh, local produce.  And, you may not even have to travel to a farmers’ market or farm stand to pick up your local produce, many grocery stores including Hy-Vee have teamed up with local farms to ensure the freshest, most nutritious choices right where you buy the rest of your groceries. 

The term local often means that the food was grown within 400 miles from where it will be consumed.  While this is not near as close as your back yard, you will find many vendors much closer, all you have to do is ask. At Hy-Vee our Homegrown label ensures that you are purchasing the freshest items from local family farms. The Homegrown signs indicate where your food was grown and how far the farm is from your Hy-Vee store.

According to the Food Marketing Institute’s U.S. Grocery Shopping Trends report, the top reasons for purchasing locally grown foods include freshness (82%), supporting the local economy (75%) and taste (58%).

Local, seasonal fruits and vegetables are typically more budget-friendly because they are harvested during their peak season for you to enjoy. Many popular produce is packed with a nutritional punch!  The fiber found in sweet corn can aid in weight management and digestive health.  Bell peppers and watermelon are loaded with antioxidants and vitamin C to promote immune health.  Zucchini and other squash has been found to contain compounds that may help control blood pressure.  Tomatoes are naturally sweet and a great source of lycopene which may help prevent against prostate cancer. 

Don’t hesitate! Now is the time to fill half of your plate with seasonal fruits and veggies, along with 4 oz. of lean beef and a serving of whole-grain.  Try this refreshing Steak and Grilled Ratatouille Salad to take advantage of the summer’s bounty!

STEAK AND GRILLED RATATOUILLE SALAD

Steak & Grilled Ratatouille Salad --

Total Recipe Time: 45 to 50 minutes

Makes 6 servings

INGREDIENTS

1 beef Top Round Steak, cut 1 inch thick (about 1-1/2 pounds)

1 small eggplant, cut crosswise into 1/2-inch thick slices

2 large red or yellow bell peppers, cut lengthwise into quarters

1 medium zucchini, cut lengthwise in half

1 medium yellow squash, cut lengthwise in half

1/2 cup grape tomato halves

9 cups mixed baby salad greens

Salt and ground black pepper, to taste

Shaved Parmesan cheese

Marinade:

1/2 cup olive oil

3 tablespoons balsamic vinegar

2 tablespoons fresh lemon juice

2 tablespoons chopped fresh parsley

1 tablespoon Dijon-style mustard

4 cloves garlic, minced

1/4 teaspoon salt

1/8 teaspoon ground black pepper

INSTRUCTIONS FOR STEAK AND GRILLED RATATOUILLE SALAD

1.       Combine marinade ingredients in small bowl. Place beef steak and 1/2 cup marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally. Cover and refrigerate remaining marinade for salad.

2.       Spray vegetables, except tomatoes, with nonstick cooking spray.

3.       Remove steak from marinade; discard marinade. Place steak in center of grid over medium, ash-covered coals; arrange vegetables around steak. Grill steak, covered, 12 to 14 minutes (over medium heat on preheated gas grill, 16 to 19 minutes) for medium-rare (145ºF) doneness, turning occasionally. (Do not overcook.) Grill eggplant and bell peppers 12 to 15 minutes; zucchini and yellow squash 8 to 12 minutes, covered (over medium heat on preheated gas grill, eggplant 6 to 8 minutes; bell peppers, zucchini and yellow squash 7 to 11 minutes) or until tender, turning occasionally and basting with remaining reserved marinade.

4.       Cut grilled vegetables into 1-inch pieces. Carve steak into thin slices. Toss lettuce, tomatoes and grilled vegetables with remaining 1/2 cup marinade. Divide vegetable mixture between 6 serving plates. Arrange beef steak slices over vegetables. Season with salt and pepper, as desired. Sprinkle with cheese, as desired.

NUTRITIONAL INFORMATION FOR STEAK AND GRILLED RATATOUILLE SALAD

Nutrition information per serving: 334 calories; 19 g fat (4 g saturated fat; 12 g monounsaturated fat); 61 mg cholesterol; 162 mg sodium; 12 g carbohydrate; 5.2 g fiber; 3 g protein; 6.2 mg niacin; 0.7 mg vitamin B6; 1.5 mcg vitamin B12; 4.1 mg iron; 31.4 mcg selenium; 5.4 mg zinc.

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



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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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