Today I write to you from a different point of view than I’ve given in a while. Less recipe, more life lesson. I’m sitting here in my office, thinking about how inspiring our running team really is and feeling proud that I get to work with folks who literally showcase everything I sit here and blog about to you all. It’s really powerful to see them in action, on the race course, in daily conversation, and in social media.
Team Beef has a story to tell. Well, more like 150 unique stories that make up one huge success story. Our runners are diverse in their backgrounds, lifestyles, locations, and running goals. But one thing they all have in common is their love for and desire to promote beef as an important centerpiece of their race training and recovery methods.
Lean beef’s got a lot going for it…
Beef is a naturally nutrient-rich powerhouse that is an excellent source of five essential nutrients: protein, zinc, vitamin B12, selenium, and phosphorous. It’s a good source of five more essential nutrients: choline, niacin, vitamin B6, iron, and riboflavin. With 29 lean cuts averaging 150 calories per 3 oz. serving, beef gives us a lot of bang for our calorie buck.
So we all know beef tastes great, but it’s also important to know that scientific research confirms the good news about beef’s nutritional benefits and its vital role in a healthy diet for your family. Physical activity is more effective when coupled with a protein-rich diet because it helps to maintain muscle mass while losing fat. Whether you’re a beginning athlete or seasoned pro, lean beef can help you power up for races and enhance recovery following a run.
So Team Beef is spreading the word!
Team Beef is made up of more than 150 runners from around Missouri. Some have been on the team for three years, and others just began on the team last month. Some run full marathons and iron man events, and some take on the occasional 5K. Some are farmers and ranchers who raise cattle, and some have lost weight and improved their health by eating lean beef. Some are busy moms who want to show their children the importance of being active, and some are seasoned athletes running all across the country.
With all this diversity, it might be easy to ask how all these people can be on one team. Because they see Team Beef as an opportunity to rally together with one another, with one passion, to spread their stories of how lean beef has affected them in a positive way, from pasture to plate.
These red-jersey-wearing runners can be seen in races across the state throughout the year. They run in large races around Missouri that we sponsor, like the Rock ‘n Roll and Go! St. Louis races in St. Louis, the Bass Pro Family Fitness Weekend in Springfield, and the Go Girl Run in Columbia. They can also be seen at 5K races in their local communities and around the state. Either way, it’s hard to miss what the power of protein is helping these runners accomplish – their goals of staying healthy and promoting beef.
Are you feeling frazzled from cooking for all of the social gatherings you’re attending this fall? I know my fall weekends are packed with football tailgates, visiting with family, and celebrating friends. I recently had a culinary challenge, when I needed to come up with a finger food, preferably with protein, and that would be transportable on a two hour drive, without any option for heating or reheating at our final destination. Whew, that’s kind of a tall order for a girl who is most comfortable with foods that require a slow cooker or a grill.
Like most tech-savvy 20-somethings, my first step for finding solutions was to whip out my iPhone and pour through my cooking apps and my trusted Google app to find a suitable recipe that would please the guests at our upcoming soiree. So there I was, smart phone in hand, searching for recipes with these simple criteria:
- Will this recipe please our taste buds?
- Will this recipe be easy to prepare and transport to my party?
- Will this recipe be easy on my food budget?
A few minutes of recipe searching and I landed on this recipe for Roast Beef Pinwheels courtesy of the Serious Food For the Soul blog.
In a quick review, I could tell this recipe was a big YES to all three of my most important questions. After tweaking the recipe a tad and making the pinwheels for my friends, I can say it certainly met and even exceeded my expectations for being tasty, easy and not too expensive. I’m going to hang onto this recipe even after fall has come and gone, because I know these pinwheels will be a hit year round!
Here’s what you need to make these tasty two bite snacks for your next gathering:
2 Tablespoons olive oil
1 medium onion, cut into thin strips
3 cloves of garlic, minced
1/2 pound of thinly sliced roast beef
1-2 Tablespoons prepared horseradish sauce
4 oz. cream cheese, softened
Freshly cracked pepper and salt, to taste
8 large flour tortillas
I used garden spinach wraps for added flavor. I suggest getting creative with the unique wraps available at your grocery store!
1. Let’s start with the onions. Heat the oil in a heavy saute pan over medium heat. Stir in the onions and garlic to coat with oil and stir frequently until onions are lightly brown.
2. Reduce heat to medium low and continue stirring until the onions are a medium brown. Remove from heat and allow to cool.
Note: The onion process took me 25-30 minutes, because I didn’t want to rush the onions and keep them from reaching their full potential! They turned out GREAT.
3. In a bowl, blend together horseradish, cream cheese, salt and pepper.
4. Lay the tortillas flat on a cutting board, and use a pizza cutter to slice the round edge of two sides of the tortilla to give it two straight edges. See photo to left!
5. Spread a thin layer of the cream cheese mixture on the surface of the tortilla.
6. Top 2/3 of the mixture with a layer roast beef and top it off by sprinkling the caramelized onions on top. Leaving 1/3 of the tortilla without meat and onions will allow the cream cheese mixture to help “glue” the rolls shut!
7. Roll tortilla up to form a log, starting with the meaty end first. The cream cheese mixture will help “glue” the wrap tight.
8. Once you have a log, wrap the tortilla in plastic wrap or aluminum foil and let chill in the refrigerator for at least 2 hours.
9. After the logs have chilled, remove the plastic wrap or foil and use a sharp knife to slice the log into individual pieces.
10. You can either serve them immediately after cutting them, or put them in a sealed container and back into the fridge or an iced cooler for a gathering later in the day.
11. Be sure to serve these pinwheels flat on a platter so that the swirl design is visible!
Here are two more thoughts from this cook’s perspective:
- I used more than the 1-2 tablespoons of horseradish, because I like an extra kick. Taste the mixture during step #3 to make sure the mixture has the right amount of flavor for you. Be careful though, too much horseradish and your sinuses will be crying!!
- I made these snacks on a Friday afternoon and served them 24 hours later. They held up very well after being stored in plastic ware in the fridge for 18 hours, followed by being iced down in a cooler en route to the festivities!
Cheers to you for choosing beef for your next gathering this season, and throughout the year!
Happy Halloween Week! While my husband and I don’t have children yet, we still like to have a little fun on holidays like Halloween! And we all know that eating all the candy we bought for our little Trick-or-Treaters is not the best way to do that (or so I’ve reluctantly made myself decide). So, to celebrate Halloween “grown-up” style, I decided to make stuffed peppers with Jack-O-Lantern faces last night. Oh my goodness, guys. They turned out adorable AND yummy!
I started with this beef-stuffed pepper recipe from the Beef. It’s What’s For Dinner website. But I decided to make a few modifications to it that fit my cooking style, time slot I had to get dinner ready, and our taste preferences.
The original recipe was a little more like meatballs, calling for rice, ketchup, onion and uncooked ground beef. And man, that all sounds great, but we like SPICY. So, I decided to go a little more Mexican. I also didn’t have an hour and a half to cook them by the time I decided what I wanted to make. So I chose an alternate time-saving route that I’ll divulge in just a moment. And I, of course, carved little faces in my peppers to make them Halloween-themed for this couple of forever kids.
Jack-O-Lantern Stuffed Peppers
- 93% lean ground beef
- 1/4 cup brown, whole grain rice
- 1/4 cup water
- 1/2 of an onion
- 1/2 cup salsa (spiciness of your choice)
- 1 package Taco seasoning
- A little pepper and chili powder
- Taco-flavored cheese to top (amount is your choice)
Method to my Madness (Halloween-appropriate, right?!)
1. While preheating the oven to 400 F, cut the tops off my peppers and hollow them out. Carve their faces (triangles for eyes and nose, and a fun mouth, depending on shape of pepper and how much room you have).
2. Put the lids back on the peppers, put them in a dish and cover the dish with aluminum foil. Place them in the oven, without the filling, for 25 minutes.
This was an adaptation on my part. By doing this, I cut my total recipe time by about 30 minutes and cooked my filler while they peppers were cooking in the oven. I think this is much more conducive to those of us who just don’t have that long to cook dinner or maybe don’t think about dinner before the end of the workday.
3. While that cooks, chop the 1/2 onion and put it in the pan with the browning ground beef. Once the internal temperature reads 160 F on your meat thermometer, drain the mixture and return it to the pan. Then add the 1/4 cup brown rice and 1/4 cup water, and let that simmer, covered, for about 5 minutes.
4. Uncover. Add 1/2 cup salsa, and pepper, chili powder and taco seasoning. Mix thoroughly.
- As you can see from the photo, I used fajita seasoning, simply because I just didn’t have any taco seasoning on hand at the time.
- Once the ingredients were all mixed together, I heard my timer go off on the oven. Timing like that NEVER happens to me, so I must have been on a roll!
- Looking back, we wish we would have added corn and black beans for just a little more flavor and depth.
5. Remove the peppers from the oven, and spoon in the beef mixture. Put the “lids” back on the peppers, recover with aluminum foil, and return to the oven for another 25 minutes.
This is the point when I do all the dishes so I don’t feel overwhelmed after dinner!
6. Uncover the peppers and sprinkle taco-flavored cheese under the “lids,” as much or as little as you prefer. Put the “lids” back on the peppers and return to the oven for 5 more minutes, without the foil this time, to let the cheese melt.
We enjoyed ours with side salads and chips and salsa, and the little-less-pretty version you don’t see shows that they actually ended up as taco salads… a little too “gory “to show on the blog!
I think the beauty of stuffed peppers is that you can make them match your family’s taste buds and your cooking style. (I even considered putting spaghetti in them to look like brains, but we were in the mood for Mexican, so we stuck with what you see here!) Get creative, get the kids involved, and have some fun with dinner!
Here’s my final result! They turned out perfectly! And we felt better about eating these healthy little guys instead of the bowl full of Haloween candy we’ve purchased for our little Trick-or-Treaters!
CROCKtober is a month to celebrate entering into Fall weather and foods. And of course our favorite food any time of the year is – you guessed it – beef! So I want to share a rockin’ good slow-cooker recipe with you that gives you all the flavors of fall at at a low calorie cost.
Why do we love crock pot/slow-cooker recipes? Because Fall is a busy time for all of us. School, sports, work – all these activities seem to be in full force right now. And crock pots give us the opportunity to put a bunch of yummy (and sometimes random) ingredients into a crockpot before we leave for a busy day and return to a smell-good home with dinner ready to serve. Magic, pure magic!
Here are a few of my best crock pot tips to help you along as you make this recipe, or your own family classics.
- Resist the temptation to peek while you’re slow cooking. Every time you open the lid, you add on 15 to 20 minutes of cook time.
- Cuts that slow-cook the best include the Chuck pot roast, Short Ribs, Round steaks and roasts, and Brisket.
- Thicken the liquid the beef cooked in using corn starch or another thickening agent.
I want to know, what crock pot or slow-cooker tips or recipes do you want to share with us!?
Beef Pot Roast with Maple Sweet Potatoes and Cider Gravy
Total recipe time: 3-1/2 hours
Makes 8 servings
- 1 boneless beef chuck shoulder roast (3 to 3-1/2 pounds)
- 2 teaspoons olive oil
- 1-3/4 teaspoons salt, divided
- 3/4 teaspoon pepper, divided
- 1 cup chopped onion
- 2 teaspoons chopped fresh thyme
- 1 cup ready-to-serve beef broth
- 3/4 cup apple cider
- 3 pounds sweet potatoes, peeled, cut crosswise into 1 to 1-1/2 inch pieces
- 4 cloves garlic, peeled
- 2 tablespoons maple syrup
- 1 teaspoon minced fresh ginger
- 2 tablespoons cornstarch dissolved in 2 tablespoons brandy or water
- Heat oil in stockpot over medium heat until hot. Place beef pot roast in stockpot; brown evenly. Remove pot roast; pour off drippings and season with 1 teaspoon salt and 1/2 teaspoon pepper.
- Add onion and thyme to stockpot; cook and stir 3 to 5 minutes or until onion is tender. Add broth and cider; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Return pot roast to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 2-1/2 hours.
- Add sweet potatoes and garlic to stockpot; continue simmering, covered, 30 minutes or until sweet potatoes and pot roast are fork-tender.
- Remove pot roast; keep warm. Remove sweet potatoes and garlic with slotted spoon to large bowl, leaving cooking liquid in stockpot.
- Add maple syrup, ginger, remaining 3/4 teaspoon salt and 1/4 teaspoon pepper to sweet potatoes. Beat until sweet potatoes and garlic are mashed and smooth; keep warm.
- Skim fat from cooking liquid; stir in cornstarch mixture. Bring to a boil, stirring constantly; cook and stir 1 minute or until thickened.
- Carve pot roast into slices; serve with mashed sweet potatoes and gravy.
Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
There’s something special about making that first pot of chili when the fall weather rolls in that makes my taste buds and my stomach pretty content. I always remember my mom fixing chili in big batches and freezing some of it in containers to be thawed out later in the season for a quick meal with lots of comfort.
Even though I don’t live with my parents anymore, I sure like the way I feel when I make the first batch of chili as my house begins to fill with the savory aroma of homemade comfort food. The feelings and flavors of chili make this meal a regular go-to choice for me during the fall and winter months. Chili is one of those classic favorites, and every family has a different version with their own unique spin. I thought I’d share some tips and ideas I’ve learned in the kitchen that might help you jazz up this classic favorite for your family meals.
Here’s the basic recipe I start with when making chili. This is exactly what I put in my pot of chili this weekend:
- 2 pounds ground beef, cooked and drained
- 2 cans tomato sauce
- 2 cans diced tomatoes
- 2 cans chili beans
- 1 packet hot chili seasoning
- 1 packet mild chili seasoning
- 1/2 cup ketchup
If you like your chili to be on the soupy side, I would add some water until it is the right consistency for your liking. After combining all of the ingredients and bringing the pot to a boil on the stove I turn the burner down to low and let it simmer for a couple of hours. You can also mix this up in your slow cooker and let it heat in there for several hours, allowing the flavors to meld perfectly. Then I dish up a hot bowl of chili topped with cheese, Frito chips, and more ketchup.
As with most soups, the flavors seem to be even better on the second day after the chili flavors have melded together in the refrigerator. I enjoy eating chili by the bowlful until it is gone, but here are some other ways to enjoy your chili leftovers:
- Frito chili pie: layer corn chips on the bottom of a bowl, and top with hot chili and shredded cheese
- Frito chili pie wrap: heat chili and mix with shredded cheese and corn chips, spread mixture on flour tortilla and wrap up like a burrito
- Chili nachos: heat chili and spread corn chips onto bowl or plate, top with chili, cheese, salsa, sour cream, jalapenos, tomatoes, onions, olives, and other ingredients you choose!
Sometimes even with multiple variations to help you get creative with leftovers, you still need a change in pace for your meal options. When that happens, you can simply freeze your leftover chili to have for the next chili craving you get. Now, instead of just plopping all of your leftover chili into one giant plastic container and snapping the lid on, I have a better option you’ll thank me for later.
Scoop the leftover chili into clean muffin tins and put them on a flat surface in your freezer. You might be thinking “what flat surface in my freezer?” Believe me, I can relate. It might take you some time to clear a space flat enough to keep the soup from spilling, but let me tell you it is worth the effort. Once the chili is frozen all the way through (let it stay in the freezer overnight or for several hours), remove the muffin tins from the freezer, dip them in hot water and the frozen chili should pop right out. These frozen chili muffins look kind of like frozen hockey pucks, and will store well in a sealed freezer bag.
The best part? If you want a quick bowl or two of chili you can take 2-4 pucks out and put them in a couple of bowls in the microwave for 2-3 minutes. Ta-da! You have a quick meal and didn’t have to thaw that giant tub of chili for another round of never ending leftovers. This has literally been a life changing method around my house. I suddenly have homemade lunch options for me to take to work, and late night snack options for my husband to enjoy straight out of the freezer. This is one of those tricks you just don’t appreciate until you have experienced it personally.
Ok, so chili is yummy to eat and easy to make and freeze, and now I have a third reason to add chili to our menus this fall. We can do a little happy dance today because the chili we love is good for us, too! Read up on the health and nutrition benefits we can get from enjoying a bowl of our favorite fall soup!
Seriously, what’s your hold up? It’s time to make your first batch of chili for the season and celebrate the joy and comfort that comes with this champion of a meal! Do you have some tips to share with us, or any must-have ingredients or toppings? Tell us what you’re putting in your first pot of chili this season!
Is it feeling like Fall at your house? It sure is here, and that means stews and warm scents are surrounding my house. With temperatures, hours of sunlight and leaves are all “falling,” I tend to want something rising, so that’s where warm soups, kitchens, colors, and scents provide a cozy, comfy atmosphere.
So, in the spirit of being warm, I’d like to share one of my favorite Fall recipes with you. I mean, even the name is a perfect fit, so just imagine how excited you’ll be when you actually make it! Try it out this weekend, you won’t regret it, I promise!
Total recipe time: 2 to 2-1/2 hours
Makes 4 to 6 servings
- 2 pounds beef for stew, cut into 1 to 1-1/2-inch pieces
- 2 slices bacon, cut into 1/2-inch pieces
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 can (10-1/2 ounces) condensed French onion soup
- 1 cup apple cider
- 1 pound sweet potatoes, peeled, cut into 1-inch pieces (about 3 cups)
- 1/3 cup unsweetened dried cranberries
- Cook bacon in stockpot over medium heat until crisp; remove with slotted spoon to paper-towel-lined plate. Brown 1/2 of beef in bacon drippings over medium heat; remove from stockpot. Repeat with remaining beef; season with salt and pepper.
- Return beef and bacon to stockpot. Add soup and cider; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 hours.
- Add sweet potatoes and cranberries to stockpot; bring to a boil. Reduce heat; continue simmering, covered, 20 to 30 minutes or until beef and potatoes are fork-tender.
We recently hosted some pasture-to-plate discussions at Busch Stadium. The events were put on as part of the Missouri Farmers Care coalition’s Cardinals promotions. We coordinated conversations among Missouri’s farmers and ranchers and folks involved in the restaurant, retail, health, school foodservice, and blogging worlds.
Why these groups? Because we know these folks have the same passion about food as Missouri’s farmers and ranchers, and we believe it’s important for the gates of communication to be open among those who have a serious passion for food.
Of the four events we hosted, one that sticks out in my mind is the final event, the discussion with St. Louis and Columbia area bloggers. I’ll admit, I was nervous to get all these folks together, just for fear of the unknown. But I was immediately relieved to see how warm and enthusiastic this group really was. They received the farmers’ stories very well, asked their most pressing questions, and even laughed at the farmers’ jokes (which I know they appreciated!).
Sometimes in my line of work, I am always prepared to be on the defense because the beef community can tend to have a lot of critics. I hate that that’s how it is sometimes, but I’m sure you can understand.
But that day, I was so pleased to see the positive, encouraging conversation unfold among these food and mom bloggers and the farmers in the room. It was enthusiastic and showed this sense of passion for really WANTING to understand where one another was coming from. I saw bloggers learning from the farmers, and farmers asking bloggers about their concerns and opinions. It was beautiful.
So let’s raise our hypothetical glasses to beginning an open conversation and some strong relationships. To seeking out our new resources (on either end, really) when we have questions raised by other food-lovers. To keeping lines of communication open for the sake of continuously improving farming practices and understanding throughout the food chain. And finally, to the victory the St. Louis Cardinals brought to create the perfect ending to an encouraging evening.
Guest bloggers who posted about the event
HealthyLifeDeals.com: Great night for a Cards game and chatting with some local farmers
Meet Ashley McCarty, a cattle farmer and Team Beef runner from Northeast Missouri. This is Ashley’s first post as a regular guest blogger here on BeefBites.org. She is a busy mother of two busy boys. ”I mother full-time, work part-time and work with my husband to take care of our farm and fifty cows.” Whew, and now we’ve got her blogging too!? Let her know what you think of her post in the comments below.
You swam across Thousand Hills Lake? Then biked 18 miles? Then ran 5 miles? Such has gone the line of questioning from most everyone I have spoken to this month. In my second year as a member of Missouri Beef Industry Council’s Team Beef, I represented the team in the NEMO Triathlon near Kirksville, Mo. It was so fun to see the smiles of competitors and onlookers when they cheer on Team Beef.
If you are thinking, there is no way that will be me, let me interject. Competing in a sprint distance triathlon is an amazing but achievable challenge. In the midst of our busy lives it was still possible to carve out a bit of time each week to swim, bike and run. As a long-time runner, it is actually a relief to change up the routine and engage the whole body. My body feels fit and strong while training for this multi-faceted sport.
Most competitors on the course aren’t ultra-athletes. I swam, biked and ran with individuals of all ages and abilities. What we shared was an interest in being fit and challenging ourselves. I only marginally improved my time from last year, finishing 45 seconds faster in a two hour and fifteen minute event. That is where I am in life, and I am so happy just to have the time and the health to compete.
Representing Team Beef is a great way to connect the two things I invest my energy in to stay grounded and healthy. It was rewarding to represent Team Beef and the power of protein in healthy diets. To have the chance to proudly talk about the care we provide our cows and calves and the nutritional benefits of beef in our diets. While testing my own fitness and pushing myself outside my daily limits, I can share my confidence in beef as a healthy, and tasty, way to fuel our bodies. Next time you run or just have an active day, I’d encourage you to refuel with lean beef!
So, today’s recipe was inspired by a Twitter Chat, #FNIchat to be exact! The Kansas Beef Council (@KansasBeef) sponsored the chat, focusing on ways to make beef part of a family’s hectic back-to-school adjustment. Now that most kiddos have been back in school for at least a couple weeks, maybe you feel like you’re in a routine. With routine, comes comfort. And with comfort, comes the desire to try something new to keep from getting bored.
Enter, today’s recipe! I’m betting most of you haven’t tried this type of after-school snack before. But why not? Lean ground beef is a healthy alternative to other things the kids might like to grab when they get home. It’s packed with 10 essential nutrients, including the zinc, iron and protein those kiddos need to boost their energy for homework, sports, or other activities.
This recipe is simple to make (maybe even let the kids help!) and refrigerate so the kids can just pull them out and warm them up before moving onto their evening plans. The taco beef nuggets are a flavorful way to provide a healthy snack that will tie them over until dinner time. Would this fit in your student’s after-school routine well?
Total recipe time: 30 minutes
Makes 4 servings
- 1 pound ground beef (95% lean)
- 2 tablespoons taco seasoning mix
- 1 can (4 ounces) chopped mild green chilies, drained
- 16 cubes co-Jack cheese (1/2-inch)
- 1 egg white
- 1 tablespoon water
- 2 cups crushed nacho cheese-flavored tortilla chips
- 6 tablespoons prepared thick taco sauce
- 3 tablespoons honey
- Heat oven to 400°F. Combine ground beef, taco seasoning and green chilies in large bowl, mixing lightly but thoroughly. Divide beef mixture into 16 portions; shape each portion around a cheese cube, completely covering cheese.
- Beat egg white with water in shallow dish until blended. Place chips in second shallow dish. Dip each meatball into egg white mixture, then into chips to coat completely. Press each meatball with palm into a flattened nugget shape, generously coating both sides of nugget with chips.
- Spray large baking pan with nonstick cooking spray. Place nuggets in baking pan; spray tops of nuggets generously with nonstick cooking spray. Bake in 400°F oven 15 to 20 minutes to medium (160°F) doneness, until not pink and juices show no pink color.
- Meanwhile combine sauce ingredients in small microwave-safe dish. Microwave on HIGH 30 seconds or until warm. Serve nuggets with sauce.
Yesterday, my new friend, @DairyCarrie, wrote a blog post based on a song by The Departed that has resonated with a record number of readers. She wrote about how her uphill battle to advocate for agriculture is one that is “#worththefight.” And then, throughout the day, nearly 20 other bloggers (found at the bottom of her blog post) followed her lead and talked about what in their life is worth fighting for.
I struggled to create something that was different and that would resonate with readers. But after much determination and a good night’s sleep, I believe I’m ready to share my passion and cause with you all.
My fight is your fight is our fight.
With all of the social media, and media, and studies, and “facts” and everything that pours into our ears and eyes each day, it can be hard to know what is healthy and what isn’t. Sometimes health recommendations can do exact 180s in a short amount of time. With that, beef can often be portrayed as “the bad guy.” It can seem like an uphill battle in my line of work to really reach you all with the facts about beef and ensure you that beef is something you can feel good about feeding your family.
Yes, sometimes it can feel like I’ve got a lifetime of work ahead of me, but then I must realize that you all out there probably think the same thing when it comes to making sure your families are eating the right foods to be healthy and live long, happy lives. You want “healthy” for your kids and your spouse and yourself, just as I do. You want to learn and do the right thing. So really, your fight and my fight for the truth is the same fight. Our fight is to learn and find common ground with one another for the good of food and health.
So let’s not look at the word “fight” as a conflict, but rather as something we all believe in, as something we will pursue together. Let’s look at “fight” as something we’ll achieve together, a fight to learn how our food is grown and raised, and how a world full of food has it’s place on our healthy plates. Do you think that’s #WORTHtheFIGHT?
If you’ve been here before, you’ll notice that our blog has a completely new look as of this week. And I’m so excited I can hardly stand it! You may also noticed I haven’t blogged for a couple weeks, and that’s simply because I am saving all my content to post on my new layout (and took a little vacation). My hope is that this new blog (and a new URL too, BeefBites.org) will be more user-friendly, easier to interact with, and a resource for you to come to with your burning beef questions!
Let me take you on a tour…
HOME: You’re here now, like all other blogs, this is where the main action happens. I’ll be posting beef recipes, cooking tips, and all things beef. We’ve also got some new regular guest bloggers lined up for the near future to tell stories about farming and ranching in Missouri. So this is the every-changing hot spot you’ll want to stay in touch with!
RECIPES: Who doesn’t love a good recipe, right? On the recipe page, you’ll be able to search by types of recipes and by cooking methods, or just keep up on the latest recipe posts. The list of categories on this page will grow with time, so if a category you’d like isn’t there, email me at email@example.com, and I’ll get to work on that!
VIDEOS: I’m a visual learner, so it was important to me to be able to SHOW you how to cook with beef and to SHOW you what cattle farmers and ranchers do on a daily basis. Right now we’ve just got a couple good ones there, but this will also continue to change and grow over time.
PASTURE-TO-PLATE: This is my favorite page. It is my intention for this to be a page you want to bookmark, to use as a resource for answers about farming, cooking and other beef information. It is my hope that you’ll find the links on this page answer your questions, but that if you don’t find what you want, I’m always looking for your feedback on how I can make it better.
CONNECTIONS: I want to connect with you however works best for you. I’ve got a link to MoBeef.org in the main navigation bar, where you can find nutrition fact sheets, more recipes, resources for food-related professions, and much more. I’ve also got links to our social media accounts and a page with all of our contact information.
I’m just ecstatic about it all, if you can’t tell! I hope you’ll enjoy this blog as much as I do an continue to use us as a resource. My love for beef is sure to rub off on you, if it hasn’t already!
What a great week to be at the fair! I wanted to share one more recipe with you that the Missouri CattleWomen are demonstrating in the Beef Showcase. This recipe is a National Beef Cookoff winning recipe, so you know it’s a good one! So simple, and fun for the kiddos to get involved with as well!
Total preparation & cooking time: 25-30 minutes
Makes 6 servings (2 pita halves)
- 1 pound ground beef (85% lean)
- 1 can (14.5 ounces) cranberry sauce with whole cranberries
- 1 can (6 ounces) tomato paste
- 2 tablespoons honey
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1 teaspoon ground ginger
- 3 cups coleslaw mix
- 6 whole wheat pita pockets (6-inch diameter), cut in half crosswise, warmed
- Brown ground beef in large nonstick skillet over medium heat 8 to 10 minutes, breaking beef up into 3/4 inch crumbles; drain.
- Add cranberry sauce, tomato paste, honey, garlic, salt and ginger to skillet with beef; bring to boil. Reduce heat; simmer 5 minutes, stirring often. Stir in coleslaw mix.
- Fill warm pita pocket halves with scant 1/2 cup beef mixture. Serve immediately.
Welcome, everyone, to the Missouri State Fair! The Missouri CattleWomen’s Association, with support of the Missouri Beef Industry Council and the beef checkoff, will perform cooking demonstrations and handing out nutrition information and recipes to fairgoers. They will demonstrate recipes at the Beef Showcase (just north of the Missouri Beef House restaurant) every day from 11 a.m. to 4 p.m, at the top of every hour. They’ve got seven different recipes, all of which can be found on our Facebook page, linked here.
Here is one of the many quick, easy recipes they will be demonstrating daily!
Makes 4 servings
- 1 pound ground beef (75% to 80% lean)
- 3 cups frozen potatoes O’Brien
- 1-1/2 cups prepared thick-and-chunky salsa
- 1 can (4 to 4-1/2 ounces) chopped green chilies
- 1/2 cup shredded Mexican cheese blend
- Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings.
- Stir in potatoes. Cook 5 minutes, stirring occasionally. Stir in salsa and chilies; continue cooking 8 to 10 minutes or until potatoes are lightly browned, stirring occasionally. Sprinkle with cheese. Let stand 5 minutes.
Cook’s Tip: 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.
Austin Steele is our super-talented intern this summer. When given the task of talking to you all here on this blog, he chose to base his commentary on what everyone’s talking about, and what Missouri’s cattle farmers and ranchers are enduring on a make-or-break basis – the drought. He puts into perspective the uncontrollable challenge cattlemen and women are facing right now, and how the heat and drought have more of an impact than just increasing swimming pool attendance and electric bills. Enjoy!
Well, I hope everyone is staying out of the heat as much as possible. I know it’s hard to stay cool when the temperature barely drops out of the 80’s during the evenings, but staying cool and hydrated are key to staying healthy.
Just as you have to stay cool and hydrated, farmers have to make sure their livestock stay cool and hydrated as well, so that they can be strong and healthy.
A hard day’s work
It’s not an easy task. Farmers are outside every day in the heat, making sure that their cattle or other livestock have the proper requirements to survive in this heat. Most farmers start their work at or before dawn, mainly because it is the coolest part of the day. Most days, a farmer will have a half-day’s work done before the rest of us consider leaving for work.
Farmers’ livestock is their number one priority. They strive to make sure that their animals have everything they need, which in turn provides a better tasting product for you as a consumer. The less stress that the farmer can offer the animal, the better off it will be.
Drought takes its toll
However the farmer needs to watch his or her own stress level during this time of year as well. The summer can bring extra stress to the table, especially in extreme weather conditions, like the current drought in Missouri. Farmers’ stress and worries can pile up easily. They range from, “Will I have enough hay for my cattle this winter?” to “Will I have to dig my well deeper to have more water?” Or, “Will I have enough pasture to graze my cattle on?” and “Will I be able to afford the high priced feed?” It can even come down to “Will I be able to stay in business or will I have to close the doors on our family farm?” These are all questions that many farmers face on a daily basis when dealing with extreme situations and extra stress.
I encourage you to thank a farmer the next time you see one, because a simple “thank you” can go a long ways in boosting their morale and drive to endure these hard times. Just knowing that someone still appreciates their service means a lot. I hope everyone stays cool out there, and if you have to go outside, hopefully it’s to check your steaks on the grill.
Right now, I’m working from my hotel in downtown Denver, Colo. I flew in yesterday for the 2012 National Cattlemen’s Beef Association Summer Conference.
Twice a year the beef community gathers, just as any group who has a common passion and lifestyle does, to discuss the current state and what we can be doing to constantly improve. As I sit here, a few things come to mind that I want to share with you all…
These cattle farmers and ranchers who take days away from their farms across the country are something special. The difference between the beef community and many other groups is that attending this convention and other like it is not a matter of taking off a couple days from work and making sure their spouse can pick up the kids from school. They must be sure that their cattle are going to fed and watered each day, that someone will be there to provide care for their animals to watch their health and daily needs, especially in this heat and drought.
The beef community is so incredibly dedicated to continuously improving how they care for their land and cattle to provide families across the world with safe, nutritious, quality beef. With two conferences each year (not to mention the many other events that individual organizations have), both focused on the state of the industry and ways we are working and can continue to work to improve, I think the dedication and passion these cattlemen and women show is beyond measure
One more thought… even in the severe weather conditions this industry is facing on a nationwide basis, they still arrive with smiles on their faces and a positive outlook on being a part of the beef community. Why? Because they love what they do, they love caring for the cattle that God has put in their hands, and they love being responsible for putting high-quality, delicious beef on the tables of families everywhere.
I’m glad you all don’t mind that I am always talking about how much I like to grill! I truly believe it is an art, getting our favorite steaks cooked to a perfect, pink medium rare. And deciding what sides to have with our beef… Oh the sides! One thing we love the most is a good beef kabob!
Kabobs are a great way to showcase your grill skills, or “grilliance!” It can be so much fun to mix and match marinades and rubs to season the beef, choose perfect fruits and veggies to pair on skewers, and whip up dips and sauces to serve with them. Have I sold you yet? Good! Here’s a tasty kabob recipe sure to wow the crowd at your house this weekend.
Citrus-Marinated Beef and Fruit Kabobs
Marinade time: 15 minutes to 2 hours
Total recipe time: 40 to 45 minutes
Makes 4 servings
- 1 pound beef top sirloin steak, 1 inch thick
- 1 medium orange
- 1/4 cup chopped fresh cilantro
- 1 tablespoon smoked paprika
- 1/4 teaspoon ground red pepper (optional)
- 4 cups cubed mango, watermelon, peaches and/or plums
- Grate peel and squeeze 2 tablespoons juice from orange; reserve juice. Cut beef steak into 1-1/4-inch pieces. Combine orange peel, cilantro, paprika, and ground red pepper, if desired, in small bowl. Place beef and 2-1/2 tablespoons cilantro mixture in food-safe plastic bag; turn to coat. Place remaining cilantro mixture and fruit in separate food-safe plastic bag; turn to coat. Close bags securely.Marinate beef and fruit in refrigerator 15 minutes to 2 hours.
- Soak eight 9-inch bamboo skewers in water 10 minutes; drain. Thread beef onto four skewers. Thread fruit onto remaining four separate skewers.
- Place kabobs on grid over medium, ash-covered coals. Grill beef kabobs, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Grill fruit kabobs 5 to 7 minutes or until softened and beginning to brown, turning once.
- Serve with beef with salt and pepper, as desired. Drizzle reserved orange juice over fruit kabobs.
Let’s be honest, who ISN’T grilling this Fourth of July!? I’m pretty sure that’s just part of being an American. I’m feeling very privileged today, just thinking about the fact that because we live in the United States, we have the freedom to fire up the grill, and cook up some delicious beef to enjoy with our families. Most will have the day off of work, and we’ll all go to barbecues, parades and festivals, to celebrate the fact that we’re as fortunate as we are.
It’s amazing the symbolism a simple steak or burger can have, when cooked on a day like Independence Day, isn’t it? Beef represents the hard work America’s farmers and ranchers put into providing safe, delicious beef. It represents the ease of purchasing high-quality, low-cost food unlike any other country in the world. And it represents the freedom we as Americans have to even have these celebrations and enjoy our family and friends. I’d encourage you to remember all that your steaks and burgers really represent this Independence Day. Savor it with a smile. Happy Fourth of July, everyone!
- 1-1/2 pounds ground beef
- 6 sesame seed sandwich rolls, split, toasted
- 1 cup watercress or mixed spring greens
- 1 tablespoon curry powder
- 1 tablespoon Caribbean jerk seasoning
- 1 teaspoon salt
- 1/2 cup reduced-fat mayonnaise
- 1/4 cup low-fat plain yogurt
- 1 tablespoon fresh lime juice
- 2 teaspoons grated lime peel
- 1/4 teaspoon salt
- Combine ground beef and seasoning ingredients in large bowl, mixing lightly but thoroughly. Shape into six 1/2-inch thick patties. Place patties on grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 7 to 9 minutes) until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally.
- Meanwhile combine sauce ingredients in small bowl; set aside.
- Spread sauce on cut sides of rolls. Place one burger on bottom half of each roll; top evenly with watercress. Close sandwiches.
This guest post comes to you from Kristen White, RD, LD, Hy-Vee dietitian in Springfield, Mo. Kristen was one of 43 dietitians who attended A Nutrition Adventure. What’s that? Keep reading to find out!
For the past year, I’ve been the registered dietitian for Hy-Vee in Springfield, Mo., but a few weeks ago, I traded in my red apron for a butcher knife, lab coat, and cowboy boots. Let me explain…
At the recent A Nutrition Adventure: Connecting Food, Farm & Science conference sponsored by the Kansas, Missouri, and Nebraska Beef Councils, I joined 42 other registered dietitians from across the U.S., each with a unique practice niche. It was more like a culinary nutrition adventure for me. I learned everything from making magically-delicious marinades and cooking with awesome aromatics to the role of protein in satiety and the challenges beef ranchers face when it comes to feeding their cattle.
The conference began with The Art of Beef Cutting: A Beef Cutting Demonstration by Kari Underly, a third generation meat cutter and founder of Range Inc. Kari nearly butchered a whole beef carcass during her one-hour session! She also explained how to spot the leanest cuts of beef at the supermarket including center shoulder steaks (or “ranch steaks”), top sirloin, and top round steaks. Next up was Chef Shenoa French, Associate Director of the Culinary Innovation Center at the National Cattlemen’s Beef Association, who led us on a flavor roller coaster with an introduction to cooking with aromatics — shallots, leeks, celery, garlic, and mushrooms. I plan to put the chef’s tips into practice now that I’m back home with a recipe I found on www.beefitswhatsfordinner.com for the Beef “California Roll Salad.”
Protein, protein, protein … there are SO many benefits! Heather J Leidy, a PhD in nutrition and physiology from the University of Missouri School of Medicine, expounded on her recent research, Protein and Timing: Effects on Appetite and Body Weight Management to Combat Obesity. I learned that a modest increase in dietary protein at breakfast improves appetite control and satiety throughout the day. Imagine an omelet filled with sauteed strips of lean flank steak, colorful bell peppers, and onions and a stomach that is NOT grumbling by 10 a.m. Protein really holds you over!
What is a ranch? That was the question in my head as our tour bus pulled up the long, gravel driveway at Tailgate Ranch in Tonganoxie, Kan. Well, I found out that, unlike a farm that grows row crops, a ranch is a place where grass is grown for hay or a place for cattle to graze. My cowboy boots came in handy as we toured the ranch, but I was all city slicker when it came to learning about feed lots, grazing patterns, and grain options. Three members of the beef community spoke to our group, and they changed my view of “the American farmer.” Before A Nutrition Adventure, I thought farmers where pumping beef full of hormones for the soul purpose of greed. This was not the case; farmers are just like me and you, trying to keep up with market trends to provide for their own family. By the end of our ranch visit, my boots looked a little more like Kansas with the dark, rich soil covering them, but more importantly I wanted to hug nearly all the farmers (and the cute Hereford heifers). The ranch staff (not the cows) welcomed us with open arms like my own family.
On the last day of the conference, I heard from the one and only Liz Weiss, dietitian, cookbook author, and co-founder of MealMakeoverMoms.com. Her presentation, Making Your Mark as a Nutrition Communicator, dove into the importance of using social media — things like blogs, Facebook, and Twitter — to market good nutrition to consumers. After hearing her refreshing and creative perspective, I was instilled with a lively spark to start my own blog, so stay tuned …
Now that I’m back at Hy-Vee, I can’t wait to invest my new ideas into hands-on culinary demonstrations, beef cooking classes, and everyday educational opportunities. My customers are in for a lean, flavorful, and nutritious surprise!
Pinwheel flank steak and Mexican lasagna are both great options to celebrate Beef Month, but these stuffed burgers are definitely worthy of the first place trophy. If you’ve followed our last two posts, you know that we’re featuring winning recipe from Carrollton radio station KMZU’s 2011 Beef Month recipe contest. Amanda McBee from Excelsior Springs, Mo. won first place with this recipe. Just like our second place winner, this recipe has versatility and comfort food going for it. And burgers on the grill is what Beef Month is all about!
- 2 lbs Ground beef
- ½ Small onion, chopped
- Tony’s Creole Seasoning or Seasoned Salt to taste
- Shredded cheese – You can do more than one kind ( cheddar, jack, pepper jack, blue cheese etc.)
- Options to add inside your burger with the cheese: Mushrooms, jalapenos, cream cheese, bell peppers
Amanda – “I like jalapenos with cream cheese and jack cheese. My husband loves blue cheese and mushrooms with onions.”
- Chop the onion and add to ground beef. Season beef with Creole seasoning or season salt to taste. Make your patties thin but not to thin and large so you have enough room to stuff them.
- Take one patty and add in the center your cheese and anything else you want, then take another patty and pinch the patties together around the edges and make sure it is sealed.
- Grill your burgers on one side until that side is done. (5 min depending on the grill). Then gently turn and grill on the other side.
- Take a tooth pick and poke a small hole in the middle of the burger releasing the steam that has built up inside. Remove from grill.
- Add any condiments you want to the bun and enjoy.
Be very careful with your first bite as the inside will be very hot and can burn you. That’s why you use the tooth pick to release the steam so you don’t get a face full on your first bite.
Amanda’s hint — “If you’re using a beef that does not hold together well when making the patties add some bread crumbs and an egg to the ground beef them make your patties.”
Alright, we’ve now provided you with three tasty recipes to celebrate Beef Month. I suggest making beef the highlight of your Memorial Day celebrations! To find more recipes and grilling tips, visit MoBeef.org and BeefItsWhatsForDinner.com.
Happy Beef Month!
If you read my last post, you know that May is Beef Month! And as we feature some winning recipes from a recipe contest KMZU radio in Carrollton, Mo. hosted during Beef Month 2011, I am excited to share with you our second-place. Now this Mexican Lasagna, brought to us by Jackie Woodworth of Chilicothee, Mo., is a great recipe for any family. What I love about Mexican dishes is that we can all make them to our liking, leave out things we don’t like, add as much spice as we want, and still make it so that everyone in the family leave the table full and happy. I hope you’ll embrace this recipe this summer, when the grill may not be an option!
- 2 lbs Ground beef
- 16 oz Can refried beans
- 4 oz Can chopped green chilies
- 1 envelope Taco Seasoning
- 2 T Hot salsa
- 12 oz Uncooked lasagna noodles
- 4 C Shredded Colby-Monterey Jack cheese, divided
- 16 oz Mild salsa
- 2 C Water
- 16 oz Sour cream
- 1 Can sliced ripe olives, drained (2¼ oz)
- 3 Green onions chopped
- In a large skillet, cook beef over medium heat until no longer pink, drain. Stir in beans, chilies, taco seasoning and hot salsa.
- In greased 13x9x2″ baking dish, layer a third of the noodles and meat mixture. Sprinkle with 1 cup of cheese. Repeat layers twice.
- Combine mild salsa and water, pour over top. Cover and bake for 1 hour until heated through.
- Top with sour cream, olives, onions and remaining cheese.
- Bake uncovered for 5 minutes. Let stand 10-15 minutes before cutting.
Yield: 12 servings.
May is Beef Month! And in my world, that’s cause for a pretty big celebration! Every May, KMZU radio in Carrollton, Mo. sponsors a radio contest. This May, we’re featuring last year’s top three winners. We hope you’ll enjoy these tried and true recipes from ladies across north central Missouri. The third place winner was Kari Lodder of Marceline, Mo., who brings us “Pinwheel Flank Steak!” Happy Beef Month to you and yours!
- 1½ lb Beef flank steak
- ¼ C Olive oil
- 2 T Red wine vinegar
- 2 t Worcestershire sauce
- 2 t Italian seasoning
- 1½ t Garlic powder
- 1½ t Pepper divided
- 1 t Seasoned salt
- 8 Bacon strips cooked and crumbled
- 2 Garlic cloves minced
- ¼ C Fresh minced parsley
- ¼ C Finely chopped onion
- ¼ C Finely chopped green pepper
- ½ t Salt
- Flatten steak to ¼” thickness. In a large resealable plastic bag, combine oil, vinegar, Worcestershire sauce, Italian seasoning, garlic powder, 1t pepper and seasoned salt.
- Add steak. Seal bag, turn to coat and refrigerate for 8 hours.
- Drain and discard marinade.
- Combine bacon, garlic, parsley, onion, green pepper, salt, and remaining pepper. Sprinkle over steaks within 1” of the edge.
- Roll jelly-roll style and tie with kitchen strings in 1″ intervals. Cut into 1¼ rolls. Spray grill with nonstick cooking spray.
- Heat grill to medium heat and grill for 10-12 minutes on each side or until reaches desired doneness. Remove strings before serving.
- Dip in favorite barbeque sauce.
Man, if that doesn’t sound great for our next summer grilling experience, I’m not sure what does! To find more summer grilling recipes, visit MoBeef.org and BeefItsWhatsForDinner.com Oh, and check back on Wednesday to see the second-place recipe!
Marinades and rubs can add a lot of flavor to your summer grilling experience. There is something for everyone, whether you like a lot of spice or a little sweetness. Learn below when each is appropriate and how to utilize each to make the best eating experience. Paired with healthy lean beef, these marinade and rub tips can really “beef up” any summer party in your backyard.
A marinade is a mixture of seasonings and liquid ingredients that add flavor to beef, and may even help tenderize depending on the ingredients.In general, steak cuts from the chuck, round, flank and skirt are excellent candidates for a tenderizing marinade. To make such a mixture, you’ll need acidic ingredients (lemon or lime juice, vinegar or wine) or a natural tenderizing enzyme (found in fresh ginger, pineapple, papaya, kiwi and figs.) These ingredients will not only make the beef more tender, but will also add interesting flavors.
Review our helpful hints for making marinades:
- Allow ¼ to ½ cup of marinade for each one to two pounds of beef.
- When tenderizing, marinate for at least six hours but no more than 24 hours.
- Tender cuts such as tenderloin or top sirloin only need to be marinated for 15 minutes to 2 hours to soak up the flavor.
- ALWAYS marinate in the refrigerator, NEVER at room temperature. Be sure to use a food-safe plastic bag, non-reactive glass or a stainless steel container. Turn or stir the beef occasionally to allow even exposure to the marinade.
- NEVER save and reuse a marinade. If you’re planning to use the liquid later for basting or to serve it as a sauce, reserve a portion of it for later before adding uncooked beef.
- Remove beef from marinade and pat dry with a paper towel before cooking to prevent steaming and encourage browning.
A rub is a mixture of seasonings rubbed onto the surface of meat before cooking. They are commonly used on roasts, steaks and ground beef. Rubs not only add flavor, but they can also help seal in juices and form a delicious crust. One thing you can’t expect them to do, however, is tenderize.
- Make your own dry rubs by combining your favorite fresh or dry herbs, spices and other dry seasonings.
- Add additional zing and spice to your favorite cut with a paste rub.To make a paste, you combine dry seasonings with oil.
- You can use your favorite oil that’s infused with garlic, red pepper or lemon, or any other oil of your choice.
- You can also add small amounts of finely chopped garlic or onion, or seasonings such as mustard, soy sauce or horseradish that will help bind the mixture.
- The goal is to maintain a consistency that can be spread thickly on your beef.
- Rubs can be applied just before cooking. For more pronounced flavor, apply rub to beef, then refrigerate for several hours.
Wow! What a beautiful Spring day! For those of you making the most of this weather, training for an upcoming race or running event, you’re in luck! The below recipe, Caribbean Flank Steak with Coconut Rice, features lean flank steak as part of a healthy and tasty dish. It is a “Team Beef” approved recipe, and probably one the whole family can enjoy!
Speaking of Team Beef, we just put up the new application for the 2012-2013 Missouri Beef Running Team! Team Beef consists of a variety of runners from across Missouri who know the importance of incorporating lean beef into their active lives. They are passionate about spreading the message about healthy beef to other athletes, families, friends and anyone else they encounter. We’re taking applications through June 1, 2012, so fill yours out now! You can find the application and learn more at Mobeef.org/TeamBeef.
Caribbean Flank Steak with Coconut Rice
Total Recipe Time: 45 to 60 minutes
Marinade Time: 6 hours or overnight
- 1 beef flank steak (about 1-1/2 pounds)
- 1 can (8 ounces) crushed pineapple
- 1/4 cup fresh lime juice
- 2 tablespoons finely chopped fresh cilantro
- 1 tablespoon Caribbean jerk seasoning
- 2 cups water
- 1 cup uncooked brown rice, such as UNCLE BEN’S® Natural Whole Grain Brown Rice
- 3 tablespoons shredded coconut, toasted
- 2 tablespoons sliced almonds, toasted
- 1 tablespoon finely chopped fresh cilantro
- Drain pineapple, reserving 1/4 cup juice for Marinade; discard excess juice. Reserve crushed pineapple for Coconut Rice.
- Combine marinade ingredients and reserved pineapple juice in small bowl. Place beef steak and 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.
- Prepare Coconut Rice. Combine water and rice in medium saucepan; bring to a boil. Reduce heat; cover and simmer 35 to 45 minutes or until rice is tender. Remove from heat. Stir in reserved pineapple, coconut, almonds and cilantro. Season with salt, as desired.
- Meanwhile, remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, covered, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Season with salt, as desired.
- Carve steak across the grain into thin slices. Serve with rice.
Makes 6 servings
Cook’s Tip: To broil, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 13 to 18 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.
Cook’s Tip: To toast coconut on the stovetop, heat large nonstick skillet over medium heat. Spread coconut in single layer; cook 4 to 5 minutes or until lightly brown, stirring occasionally.
Cook’s Tip: To toast almonds on the stovetop, heat large nonstick skillet over medium heat. Spread almonds in single layer; cook 5 to 7 minutes or until lightly brown, stirring occasionally.
Nutrition information per serving: 308 calories; 9 g fat (4 g saturated fat; 3 g monounsaturated fat); 42 mg cholesterol; 128 mg sodium; 27 g carbohydrate; 1.3 g fiber; 26 g protein; 6.9 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 1.6 mg iron; 27.7 mcg selenium; 4.5 mg zinc.
This recipe is an excellent source of protein, niacin, vitaminB6, vitaminB12, selenium and zinc.
Isn’t it amazing how certain foods and sports just go together in our minds? Finger foods, wings, chips and salsa, you get the picture. Lucky for all of us, beef plays a role in many gameday traditions – burgers, steaks, chili, appetizers, beef galore! Now that springtime is here, grilling up some tasty steaks seems only logical to me!
For those of you hosting parties for the last few games of March Madness, I’m sure you’re looking for some great recipes to prepare for your friends. And we all want to make the food as good as we know the games will be. This “Beef Three-Pointer” recipe involves a simple flank steak (or substitute your favorite steak) with a great rub mixture to add some flavor. This recipe is sure to score some points with your guests – it might even be that awesome last play that everyone talks about for the next year!
- 2 lbs flank steak
- 6 tbsp oil
- 3/4 cup teriyaki
- 1−1/2 tsp crushed red pepper
- 1/3 cup minced garlic
- 24 wooden skewers
- 1/4 cup fresh chopped ginger
- Prepare basting mixture by mixing teriyaki sauce, vegetable oil, ginger and crushed red pepper.
- Cut beef diagonally, across the grain, into 1/4 inch thick slices.
- Thread each slice onto a bamboo skewer. Brush beef generously with basting mixture.
- Broil or grill 3 minutes per side to desired doneness, basting once or twice and turning occasionally.
- Soak wooden skewers in ice water at least 15 minutes before adding beef to prevent burning.
As I look ahead at my schedule for the next couple months, I get a little overwhelmed! You know how it is, “How in the world am I ever going to accomplish all of this, and be successful through it all?” Then we look back and think, “I did it! I don’t know how, but I did it!” I usually find that prioritizing, working hard, and making a little time for myself here and there are all keys to staying sane. Throughout this busy spring, I hope you keep this recipe in mind. It’s simple, involves just a few, common ingredients, and can be served as a family favorite on a hectic night. Enjoy!
- 1 lb lean ground beef
- 4 slices pre-cooked bacon, chopped
- 1/2 cup chopped onions (about 1 small onion)
- 1/2 lb (8 oz) Velveeta Cheese Product, cut into 1/2-inch cubes
- 1 pkg (13.8 oz) refrigerated pizza crust
- Preheat oven to 400°. Cook ground beef, bacon, and onions in large skillet on medium-high heat until ground beef is evenly browned, stirring occasionally. Drain, return meat mixture to skillet. Add Velveeta; cook until completely melted, stirring frequently. Cool 10 minutes.
- Unroll pizza dough onto baking sheet sprayed with cooking spray. Press into 15×8 inch rectangle. Top evenly with meat mixture. Roll up dough, starting at one of the long sides. Rearrange, if necessary, so roll is seam-side down on baking sheet.
- Bake 20 to 25 minutes or until golden brown. Cut diagonally into six slices to serve.
Find this recipe, along with more ground beef recipes at MoBeef.org!