BS-Lancaater Farming, Saturday, January 28, 1995
Beef It’s What’s
For Dinner
Today’s beef is a nutritional bar
gain. This means it has significant
amounts of several important
nutrients compared to the calories
it contains. Beef provides nutrients
that are essential for good health
such as iron, zinc, protein, and five
of the B-complex vitamins, includ
ing thiamine, niacin, riboflavin,
B-6, and B-12.
Health professionals say it’s
important to eat a variety of foods
to gel these and other needed nutri
ents and at the same time not con
sume too many calories, too much
fat, cholesterol, sugar, and sodium.
The average 3-ounce cooked,
trimmed serving of beef contains
about 8.4 grams of fat. To visual
ize, a 3-ounce serving is about the
size of a deck of cards or the palm
of an average-size woman’s hand.
For less fat, look for lean cuts of
beef such as those with loin or
round in the name. Trim fat before
cutting beef into strips or cubes for
stir-fry or kabobs. Use low-fat
cooking methods.
A great cookbook for beef lov
ers is available from the Beef
Council. The featured recipe on
this page includes details on how
to obtain a copy of the cookbook.
It’s a great source for cooking
great tasting, healthful meals for
every occasion.
Of course, our readers have
favorites to that you’ll want to
make sure to try.
MEXICALI BARBECUED
STEAKS
Total preparation and cooking
time: 20 minutes
4 boneless beef top loin or rib eye
steaks, cut I inch thick
Glaze: 1/2 cup mild or medium
prepared salsa
1/4 cup ketchup
2 tablespoons packed brown sugar
1 tablespoon Dijon-style mustard
1. In small bowl, combine glaze
ingredients; mix until blended.
Reserve 1/2 cup.
2. Place beef steaks on grid
over medium coals. Grill 12 to 16
minutes for medium-rare to medi
um doneness, turning once. Brush
both sides of steaks with remain
ing glaze during last 4 to 5 minutes
of grilling time.
3. Trim fat from steaks. Carve
steaks crosswise into thick slices.
Serve with reserved glaze.
Makes 4 servings.
Recipe Topics
If you have recipes for the topics listed below, please
share them with us. We welcome your recipes, but ask that
you include accurate measurements, a complete list of
ingredients and clear instructions with each recipe you sub
mit. Send your recipes to Lou Ann Good, Lancaster Farm
ing, P.O. Box 609, Ephrata, PA 17522. Recipes should
reach our office one week before publishing date.
February 4- Heart-Healthy Recipes
11- Valentine Desserts
18- Cherry Recipes
25- Potato Lover’s Month
DELICIOUS SWISS STEAK
Steak (amount required for
meal)
A cup flour
1 tablespoon dry mustard
2 teaspoons salt
3 carrots, diced
3-4 potatoes, diced
VA cups canned tomatoes
Chopped onion, to taste
1 tablespoon cooking sherry
Mix together mustard, flour, and
salt. Pound dry mixture into steak,
covering both sides. Brown on
both sides. Place steak and drip
pings in roasting pan. Cover with
diced potatoes, carrots, and onion.
Spread tomatoes on top, covering
all the other vegetables. Sprinkle
sherry over all. Dash of additional
salt. Cover pan tightly with alumi
num foil. Bake at 375 degrees for 2
hours or until steak is tender.
My brother and / along with our
parents own and operate Moun
tain Springs farm in RD Aarons
burg (Centre County). We raise
Angus beef cattle, Simmental beef
cattle andAngus/Simmental cross.
This recipe is one of our favorites.
No matter how large the amount I
make, there is never any leftovers.
Robin Warntz
Aaronsburg
MUFFIN TIN MEATLOAVES
& QUICK PARMESAN
MASHED POTATOES
Total preparation and cooking
time: 30 minutes
1-1/2 pounds lean ground beef
1-1/2 cups shredded zucchini
I cup soft bread crumbs
I egg, slightly beaten
I teaspoon dried Italian seasoning
1/2 teaspoon salt
1/4 cup ketchup
I. Heat oven to 400°. In a large
bowl, combine all ingredients
except ketchup, mixing lightly but
thoroughly. Place approximately
1/3 cup beef mixture into each of
12 medium muffin cups, pressing
lightly; spread ketchup over tops.
2. Bake in 400° oven 20 min
utes or until no longer pink and
juices run clear.
3. Meanwhile prepare Quick
Parmesan Mashed Potatoes.
Remove meatloaves from pan;
serve with potatoes.
■'W
Two easy steps make Savory Beef Stew with Roasted Vegetables a delicious, time
saving choice for Saturday night supper with friends.
LEMON pepper beef
STEAK & POTATO
WEDGES
Total preparation and cooking
time: 30 minutes
1 -1/2-pound boneless beef top sir
loin steak, cut 1-1/4 inches
thick
Steak Seasoning:
3 large cloves garlic, crushed
2 teaspoons dried oregano leaves
1/2 teaspoon lemon pepper
Potato Wedges:
1 tablespoon olive oil
1/2 teaspoon lemon pepper
3 all-purpose potatoes, each cut
into 6 lengthwise wedges
1. Combine steak seasoning
ingredients; press into both sides
of beef steak.
2. In medium bowl, combine
oil and 1/2 teaspoon lemon pep
per. Add potatoes; toss to coat.
3. Place steak on one side of
rack in broiler pan so surface of
meat is 3 to 4 inches from heat;
arrange potatoes on the other side.
Broil 18 to 21 minutes until steak
is medium' rare to medium done
ness and potatoes are tender, turn
ing steak and potato wedges once.
4. Trim fat from steak. Carve
steak crosswise into slices; serve
with potatoes.
Makes 6 servings (serving
size: 1/6 of recipe).
Nutritional information per
serving: 233 calories; 27 g pro
tein; 9 g fat; 11 g carbohydrate;
3.7 mg iron; 117 mg sodium; 76
mg cholesterol. (Complete nutri
tionals available upon request.)
(Turn to Pago B 7)
Featured Recipe
The cookbook, “Skinny Beef,” has more than 100 delicious, stream
lined recipes for preparing beef recipes. Most of the recipes can be pre
pared and served in 30 minutes or less all guaranteed delicious.
This 208-page cookbook is created with up-to-date nutrition guide
lines to show how today’s leaner beef fits into a healthy lifestyle.
Every recipe provides nutrition information, including calories, fat,
protein, carbohydrate, cholesterol, and sodium. Color photographs
beautifully illustrate many of the recipes.
The Beef Council is offering the cookbook to our readers for the
reduced rate of $7, which includes shipping and handling. To order,
send your check with your complete address to Pennsylvania Beef
Council, 4714 Orchard St., Harrisburg, PA 17109.
Here is a recipe from the cookbook.
HONEY-MUSTARD GLAZED STEAKS WITH GRILLED
ONIONS
Seasoned honey-mustard glaze is delicious on both the steak and
onions, especially mingled with the subtle smokery flavor imparted by
grilling. Serve with mixed green salad.
Total preparation and cooking time: 30 minutes
4 boneless beef top loin steaks, cut 1-inch thick
2 large onions, cut into A -inch thick pieces
Honey-Mustard Glaze
'A cup honey mustard
2 tablespoons water
1 tablespoon fresh rosemary, snipped or 1 teaspoon dried rosemary,
crushed
1 tablespoons white wine vinegar
1 large clove garlic, crushed
1 teaspoon grated fresh ginger
A teaspoon coarse grind black pepper
1. In small bowl, combine glaze ingrwlicnts: mix well.
2. Place beef steaks and onions on grid over medium coals. Gener
ously brush both sides of steaks and onions with glaze. Grill 9 to 12
minutes until steaks are rare to medium doneness and onions are ten
der, turning once.
3. Trim fat from steaks. Carve steaks crosswixe into thick slices;
serve with grilled onions.
Makes 8 servings (serving size: '/• of recipe)
Nutritional Information Per Serving
Calories: 203; Fat, 9 g; Protein 25 g; carbohydrate 5 g; Cholesterol
63 mg; sodium .183 mg.
v $