86-Lancaster Farming, Saturday, January 16, 1999
It’s What’s
Beef contains more readily
available iron than does nearly any
other food source. That’s impor
tant, since many people—
especially women —often don’t
get enough iron in their diets.
Beef is also a great source of
protein, B vitamins, niacin, ribof
lavin, and zinc.
Today’s beef has 27 percent less
external fat than a decade ago.
Did you know that a 3-ounce
serving of cooked, trimmed beef
top round has just 4 grams of fat
and only 70 milligrams of choles
terol? The same size serving of
baked, skinless chicken breast has
2 grams fat and 70 milligrams
cholesterol.
Lean beef fits into the American
Heart Association guidelines. Beef
is a nutrient dense food, which
means that it supplies significant
nutrients for the calories it
contains.
True, it’s difficult to beat the fla
vor of traditional toast beef or
grilled steak, but here are some
recipes, mostly from the Beef
Council, that are sure to vie for
favorite standing in your mealtime
repertoire.
FIVE LAYER DINNER
1 pound ground beef
'/«cup butter
1 small onion, chopped
1 cup sliced carrots
1 cup chopped celety
4 cups julienned potatoes
I cup uncooked rice
1 quart canned green beans,
drained
3 cups tomato juice plus 1 cup
water
1 teaspoon salt
1 teaspoon parsley flakes
'li teaspoon poultry seasoning
'A teaspoon pepper
1 cup shredded cheese
Brown beef, drain off fat In
medium saucepan, saute onion,
carrots, and celery in butter 3 to 5
minutes, stirring frequently. Set
aside. In a large greased casserole
dish or roasting pan, layer pota
toes, rice, ground beef, carrot mix
ture, and beans. Combine tomato
juice, water, and seasonings; pom
over all. Cover and bake at 350
degrees for 1 ‘A hours or until pota
toes and rice arc tender. Top with
cheese; cover and let set until
cheese melts.
Jolene Martin
Lititz
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 submit. Send your
recipes to Lou Ann Good, Lancaster Farming, P.O. Box 609,
Ephrata, PA 17522. Recipes should reach our office one week
before publishing date listed below.
23 - Using Quick Oats
30 - Pizza Favorites
February 06 ■ Valentine Sweets
13 - Heart Healthy Recipes
January
Beef:
For Dinner
BLUE CHEESE
TENDERLOIN STEAKS
4 beef tenderloin steaks, cut
1-inch thick
2 tablespoons cream cheese,
softened
Vj teaspoons crumbled blue
cheese
'/i teaspoons plain low-fat
yogurt
2 teaspoons minced onion
Dash white pepper
1 large clove garlic, halved
'h teaspoon salt, divided
2 teaspoons chopped parsley
Combine cream cheese, blue
cheese, yogurt, onion, and pepper,
reserve. Rub each side of beef
steaks with garlic. Place steaks on
rack in broiler pan so surface of
meat is 2 to 3 inches from heat.
Broil 5 to 6 minutes. Season with
*/» teaspoon salt
Turn and broil 3 to 4 minutes.
Season with remaining salt. Top
each steak with an equal amount of
reserved cheese mixture. Broil an
additional 1 to 2 minutes. Garnish
with parsley. 4 servings.
BEEF CHILI
1 pound lean beef cubed steaks
2 teaspoons vegetable oil
4'A teaspoons Spicy Seasoning
Mix*
I medium onion, chopped
28-ounce can plum tomatoes,
undrained
2 cups frozen whole kernel com
Heat oil in deep large skillet
over medium heat 5 minutes.
Meanwhile cut each beef steak
lengthwise into 1-inch wide strips;
cut crosswise in 1-inch pieces.
Sprinkle beef with 2 teaspoons spi
cy seasoning. Stir-fry beef and
onion 2 to 3 minutes. Season with
salt, if desired. Add tomatoes
(break up with back of spoon),
com and remaining 2'A teaspoons
spicy seasoning. Bring to a boil;
reduce heat to medium-low and
simmer, uncovered, 18 to 20
minutes. 4 servings.
*Spicy Seasoning Mix
3 tablespoons chili powder
2 teaspoons ground cumin
l‘A teaspoons garlic powder
V, teaspoon dried oregano
leaves
‘A teaspoon ground ted pepper
Combine all ingredients. Store,
covered, in airtight container.
Shake before using to blend.
Yield: about '/> cup.
Beef Council
BARBECUE BEEF CUPS
V< cup lean ground beef
'A cup barbecue sauce
1 teaspoon instant minced onion
1 can refrigerated biscuits
1 cup shredded cheddar cheese
Preheat oven to 400 degrees.
Brown ground beef in skillet over
medium heat until no longer pink;
stir occasionally. Drain fat and
rinse, if desired.
Combine beef with barbecue
sauce and onion.
Separate biscuits and place each
in an ungeased muffin cup. Press
the dough up the sides to the edge
of muffin cup.
Spoon beef mixture into cups.
Bake 10 to 12 minutes until biscuit
is golden brown. Top with shred
ded cheese. Return to oven until
cheese melts. 10 servings.
2 well-trimmed beef ribeyc
steaks, cut 1-inch thick
1 tablespoon olive oil
1 tablespoon fresh lemon juice
2 tablespoons feta cheese
1 tablespoon chopped, pitted
black olives
Seasoning:
I'A teaspoons garlic powder
I'A teaspoons dried basil leaves,
crushed
Beef Council
I'A teaspoons dried oregano
leaves, crushed
'A teaspoon salt
'/. teaspoon pepper
Combine seasoning ingredients:
press into both sides of beef steaks.
In large nonstick skillet, heat oil
over medium heat until hot Place
steaks in skillet; cook approxi
mately 10 to 14 minutes for
medium rare to medium doneness,
turning once. Sprinkle with lemon
juice.
To serve, sprinkle cheese and
olives over steaks; garnish as
desired. Makes 2 to 4 servings.
Beef Council
Grecian Skillet Ribeyes can be prepared in 25 minutes using Just eight ingredients.
Beef Council
GRECIAN SKILLET
RIBEYES
(Turn to Page B 8)
Featured Recipe
For the contemporary crowd, a casual weekend supper for
friends mean easy entertaining and fabulous food.
And when the main dish is a stunning Veal and Vegetable
Lasagna, the rest is easy because you need only the simplest
accompaniments like a salad and bread to round out the menu.
Veal and Vegetable Lasagna is a star, both in flavor and ease of
preparation. Made with lean ground veal, it’s a delicious, contem
porary rendition of the classic favorite.
Fore ease, this updated lasagna starts with a prepared garlic
and mushroom pasta sauce, and uncooked lasagna noodles. By
covering the uncooked noodles completely with the sauce as the
lasagna is assembled, they will be al dente at the end of cooking
time. Lasagna was never so easy.
VEAL AND VEGETABLE LASAGNA
Total preparation and cooking time: 1-3/4 hours
1-1/2 pounds ground veal
2 teaspoons olive oil
2 large yellow bell peppers, cut into sixths
1 package (10 ounces) fresh spinach, torn
1/2 teaspoon salt
1 jar (26 to 28 ounces) prepared garlic and mushroom
pasta sauce
1 can (14-1/2 ounces) diced tomatoes, undrained
10 uncooked lasagna noodles (not oven-ready)
4 cups shredded smoked mozzarella cheese
1. Heat oven to 375°F. Heat oil in large nonstick skillet over
medium heat. Add peppers; cook 3 to 4 minutes or until crisp-ten
der, stirring occasionally. Remove from skillet; set aside. Add
spinach to same skillet; cook and stir 1 minute or until slightly
wilted. Drain excess liquid. Remove from skillet; set aside.
2. Brown ground veal in same skillet over medium heat 7 to 8
minutes or until veal is no longer pink, breaking up into 1/2-inch
crumbles. Pour off drippings. Season with salt. Stir in pasta sauce
and tomatoes.
3. spread 2 cups sauce mixture in 13x9-inch baking dish. Place
4 noodles lengthwise and 1 noodle crosswise (break noodle to fit)
in a single layer; press lightly into sauce. Layer spinach over noo
dles. Arrange peppers in single layer over spinach. Sprinkle with
half of cheese. Spread 2-1/2 cups sauce over cheese. Cover with
remaining noodles; press lightly into sauce. Spread remaining
sauce over noodles.
4. Cover with aluminum foil; bake in 375°F oven 1 hour.
Remove from oven. Sprinkle with remaining cheese. Tent with
aluminum foil; let stand 15 minutes before cutting.
Makes 9 servings.
Cooks Tips:
one (10-Ounce) package frozen leaf spinach, defrosted and
drained well, may be substituted for fresh spinach.
Regular mozzarella cheese may be substituted for smoke moz
zarella.
Nutrition information per serving: 407 calories; 32 g. pro
tein; 36 g. carbohydrate; 14 g. fat; 3.8 mg iron; 745 mg sodium; 88
mg cholesterol. (Complete nutritionals available on request.