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Beef Chat

Jan232015

Getting it Started

Published by Heath Larson at 10:17 AM under Beef Team | General | Nutrition

Each year I take a mental and physical break from hard running between Halloween and New Year's Day.  The break allows me a chance to decompress and rest, so that when spring races roll around (and hard early spring training, for that matter), I'm ready to rock and roll. 

 

One thing I notice every year when I start training again is a big increase in appetite.  Especially first thing in the morning, when I get back to the house from a hard 6-8 mile workout.  Unfortunately, eating everything in sight (especially when there are still so many Christmas cookies left) doesn't bode well for fast distance running.  That said, a bowl of cereal on its own doesn't cut it, either.  So what's to be done?  When hunger calls, especially after a morning workout, I reach for a dose of tasty animal protein.  If time is tight before the kids wake up and the fridge is empty, I love making "egg in a hole," which is essentially just like it sounds...a cooked egg dropped in the middle of a slice of toasted bread.  And if the kids like it too!  But after a really hard run, it's time to double down on protein, taste, and satisfaction.  So, what I really love to do is take a few strips of last night's grilled steak and toss into my breakfast burrito...or omelet, depending on my mood. 

 

In doing so, I'm reaping two huge benefits of lean protein when I need them most:  hunger satisfaction and muscle recovery.  Of course, the recovery aspect helps me to "reload" for tomorrow morning's workout.  As a bonus, lean beef packs more protein into into fewer calories than any other protein rich food...plant or animal based.  And since I'm not hungry 30 minutes later, it keeps me from hunting for empty calories in the pantry at mid morning. 

 

And if I time it right, as soon as I finish, our kids will wake up, give me a hug, and say they're ready for a hearty, protein rich breakfast of their own.  I can't think of a better start to the day than that.



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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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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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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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