Beef. It's What's for Dinner!

Beef 0518

Did your parents ever say "Make sure you eat your fruits and vegetables so you will grow big and strong?" Of course, because they contain vital nutrients for our body to function. Another important food group carries many nutrients that are essential—protein. And lean beef is the best way to get it! Beef has 10 essential nutrients that will help do more than just get through the day—they can help you be the best you can be.

Lean beef is the best bang for your buck. All lean beef cuts have less than 10 grams of total fat, 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3.5-oz. cooked serving. And, surprise, some cuts of beef are as lean as a 3-oz. skinless chicken thigh. A 3-oz. serving of lean beef also provides 25 grams of protein—about half the recommended daily value. The most popular lean beef cuts include strip steak, T-bone, tenderloin steak, filet, top sirloin and chuck eye roast. So dig into these fabulous recipes that taste great and help you fuel a healthy lifestyle!

Beef's Big 10 include:

• Iron—helps your body use oxygen
• Choline—supports nervous system development
• Protein—helps preserve and build muscle
• Selenium—helps protect cells from damage
• Vitamins B6 & B12—help maintain brain function and give you energy
• Zinc—helps maintain a healthy immune system
• Phosphorus—helps build bones and teeth
• Niacin—supports energy production and metabolism
• Riboflavin—helps convert food into fuel

For additional recipes and more healthy beef facts, visit www.beefitswhatsfordinner.com.

 

Champagne Steak Salad with Blue Cheese

Makes 4 servings

Grilled steak and peppers grace the top of this salad, which is spiked with champagne vinaigrette.

Total Recipe Time: 30 to 35 minutes  

2 Beef ranch steaks, cut 1-inch thick (about 8 oz. each)
1 lb. Green beans, trimmed
2 tsps Crushed mixed peppercorns (black, white, pink and green)
2 medium Red and/or yellow bell peppers, cut into quarters
1 pkg (5 oz.) Mixed salad greens
½ cup Red onion, thinly sliced ¼ cup Blue cheese, crumbled Vinaigrette:
¼ cup Champagne or white wine vinegar
2 Tbsps Maple syrup
¼ tsp Salt
¼ tsp Freshly ground mixed peppercorns

1) Bring 1-inch water to a boil in medium saucepan. Add green beans, cover and cook 4 to 5 minutes or until crisp-tender. Drain; set aside.
2) Meanwhile, combine vinaigrette ingredients in small bowl; set aside.
3) Press 2 teaspoons peppercorns evenly onto steaks. Place steaks in center of grid over medium, ash-covered coals; arrange peppers around steak. Grill steaks, covered, 11 to 14 minutes (over medium heat on preheated gas grill, 12 to 16 minutes) for medium rare (145°F) to medium (160°F) doneness. Grill peppers 7 to 11 minutes (gas grill times remain the same) or until crisp-tender, turning steaks and vegetables occasionally.
4) Carve steaks into thin slices. Cut peppers into 1½-inch pieces. Season beef and vegetables with salt, as desired. Divide salad greens among four serving bowls; top evenly with vegetables. Arrange beef on salad. Sprinkle with blue cheese. Drizzle with vinaigrette.

Nutrition information per serving, using Ranch Steaks: 306 calories; 16g fat; 5g saturated fat; 71mg cholesterol; 347mg sodium; 15g carbohydrate; 2.1g fiber; 25g protein


SirloinSandwich web

Sirloin Sandwich with Red Onion & Dried Fruit Marmalade

Makes 4 servings

A homemade marmalade of red onions, red wine, prunes and figs gives this sandwich out of this world flavor. Crumbled goat cheese provides just the right amount of creaminess.

Total Recipe Time: 40 minutes

1 Top sirloin beefsteak, boneless, cut ¾-inch thick 1 clove Garlic, cut in half
¼ tsp Black pepper
2 Mini baguette rolls (each 8-inches long), split
¼ cup Goat cheese, crumbled

Marmalade:
1 Tbsp Butter
1 Tbsp Olive oil
3 cups Red onions, thinly sliced
½ cup Dry red wine, such as cabernet or merlot
¼ cup Pitted prunes, chopped
¼ cup Fig preserves
2 Tbsps Red wine vinegar
2 tsps Fresh thyme, chopped
¼ tsp Salt

1) To prepare marmalade, heat butter and olive oil in large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in wine, prunes, preserves and vinegar. Cook 5 minutes or until liquid evaporates and marmalade thickens and turns dark, stirring occasionally. Remove from heat; stir in thyme and salt. Set aside to cool.
2) Rub both sides of steak with garlic; sprinkle evenly with pepper. Place steak on grid over medium, ash-covered coals. Grill, covered, 7 to 11 minutes (over medium heat on preheated gas grill, 8 to 13 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. About 2 minutes before steaks are done, place rolls, cut sides down, on grid. Grill until toasted.
3) Carve steak into thin slices. Evenly layer steak slices, marmalade and cheese on bottom of each roll. Close sandwiches; cut each crosswise in half. 



Nutrition information per serving: 509 calories; 13g fat; 5g saturated fat; 6mg cholesterol; 555mg sodium; 59g carbohydrate; 3.4g fiber; 33g protein

Chimichurri web

Chimichurri-Marinated Strip Filets

Makes 4 servings

A homemade Chimichurri sauce is used as a marinade for Strip steaks.

Total Recipe Time: 35 to 40 minutes 

4 Beef strip filets, cut 1-inch thick (about 4-6 oz. each) 2 cloves Garlic
½ cup Packed fresh cilantro
½ cup Packed fresh parsley
¼ cup Olive oil
2 Tbsps Fresh lemon juice
½ tsp Salt
½ tsp Freshly grated lemon peel
¼ tsp Crushed red pepper

Prepare Chimichurri sauce. Place garlic in food processor container. Cover; process until finely chopped. Add remaining sauce ingredients. Cover; process until well blended. Remove and refrigerate ¼ cup sauce for serving. Place beef filets and remaining sauce in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours. Remove filets from marinade; discard marinade. Place filets on grid over medium, ash-covered coals. Grill, covered, 12 to 15 minutes (over medium heat on preheated gas grill, 10 to 13 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Serve filets with reserved Chimichurri sauce.

Nutrition information per serving: 229 calories; 14g fat; 3g saturated fat; 73mg cholesterol; 148mg sodium; 1g carbohydrate; 0.2g fiber; 25g protein

 


RollBeefWraps web

Rock and Roll Beef Wraps

Makes 4 servings

A colorful way to introduce quinoa to your kids, with ranch-seasoned ground beef and slaw.  

Total Recipe Time: 35 to 45 minutes

1 lb. Ground beef (93% lean or leaner)
1 cup Water
⅓ cup Quinoa, uncooked
2 Tbsps Dry ranch dressing mix
¼ tsp Black pepper
2 cups Broccoli or coleslaw mix
4 Medium whole grain or spinach tortillas (7 to 8-inch diameter)

Toppings (optional): Apple slices, red bell pepper strips, cucumber slices, carrot slices, sliced almonds or chow mein noodles

1) Heat large nonstick skillet over medium heat until hot. Add ground beef and cook 8 to 10 minutes, breaking into crumbles and stirring occasionally. Remove drippings.
2) Stir in water, quinoa, ranch dressing mix and pepper; bring to a boil. Reduce heat; cover and simmer 10 to 15 minutes or until quinoa is tender. Stir in slaw and cook uncovered, 3 to 5 minutes or until slaw is crisp-tender, stirring occasionally.
3) Divide beef mixture evenly among tortillas; garnish with toppings, as desired. Fold over sides of tortillas and rolling up to enclose filling.

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.

Nutrition information per serving: 418 calories; 12g fat; 3g saturated fat; 76mg cholesterol; 695mg sodium; 41g carbohydrate; 6.8g fiber; 31g protein

SweetPotatoHash web

Beefy Sweet Potato Hash


Makes 4 servings

The perfect way to give leftover steak or roast new life, this hash is made with sweet potatoes and taco seasoning.

Total Recipe Time: 35 to 40 minutes

12 ounces Cooked beef (such as steak, roast or pot roast), cut into
½-inch cubes (about 2½cups)
1 large Sweet potato, unpeeled, cut into ½-inch cubes
1 medium Yellow onion, chopped
1 Tbsp Taco seasoning mix
¼ cup Water
1 Tbsp Vegetable oil
2 Tbsp Reduced-fat or regular dairy sour cream
1 tsp Hot pepper sauce fresh cilantro, chopped

1) Combine sweet potatoes, onion and taco seasoning in large nonstick skillet over medium heat. Add water. Cover and cook 8 to 10 minutes or until crisp and tender and water has almost evaporated, stirring once. Stir in oil; continue cooking, uncovered, 4 to 6 minutes or until potatoes are tender and begin to brown, stirring occasionally.
2) Meanwhile, combine sour cream and hot sauce in small bowl. Set aside.
3) Add beef to potato mixture. Continue to cook 5 minutes or until beef is heated through, stirring occasionally, adding 1 to 2 tablespoons water, if needed to avoid sticking. Garnish with cilantro, as desired. Serve with sour cream mixture.

Nutrition information per serving: 329 calories; 10g fat; 3g saturated fat; 63mg cholesterol; 387mg sodium; 33g carbohydrate; 5.4g fiber; 26g protein

Tapas web

Tapas Style Pepper Steak “Parfaits”


Makes 6 servings

Total Recipe Time: 40-45 minutes

Marinade Time: 15 minutes to 2 hours

2 Beef ranch steaks, cut ¾-inch thick (about 8-oz each)
2 Medium red bell peppers, cut in half lengthwise
6 slices (¼ inch thick) Baguette bread, cut diagonally about 5-inches long
1 clove Garlic Salt and ground black pepper
2 cups Baby spinach leaves, loosely packed
¼ cup Spanish olives, chopped
2 Tbsps Fresh cilantro, finely chopped
2 Tbsp Manchego cheese, shaved Cilantro sprigs (optional)

Marinade & Dressing:
½ cup Reduced fat prepared olive oil vinaigrette
2 cloves Garlic, minced
2 tsps Cilantro, finely chopped
½ tsp Smoked paprika
⅛ tsp Ground black pepper

1) Combine marinade and dressing ingredients in small bowl. Place steaks and ¼ cup marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours, turning occasionally. Cover and refrigerate remaining marinade for dressing. 2) Remove steaks from marinade; discard marinade. Place steaks and bell peppers on grid over medium, ash-covered coals. Grill steaks, covered, 8 to 11 minutes (over medium heat on preheated gas grill, cooking times remain the same) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Grill peppers, covered, 7 to 10 minutes or until tender, turning occasionally. A few minutes before steaks are done, place bread slices on grid. Grill until lightly toasted, turning once. Cut 1 end off garlic clove; rub cut end evenly over both sides of toasted bread.
3) Carve steak into thin slices; season with salt and black pepper, as desired. Dice bell peppers. Place 1 bread slice upright in each of 6 (1-cup) martini glasses or straight-sided glasses. Layer with equal amounts of spinach, peppers, steak, olives, chopped cilantro and reserved dressing. Top with cheese shavings. Garnish with cilantro sprigs, if desired.

Nutrition information per serving: 184 calories; 8g fat; 2g saturated fat; 46mg cholesterol; 413mg sodium; 1g carbohydrate; 1.5g fiber; 17g protein

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