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86-Lancaster Farming, Saturday, January 8, 2000
Always feel tired at the end ,of
Perhaps it's time to jump-start
your meals with ZIP Zinc, Iron,
and Protein, that is.
These three essential nutrients
give energy to get you through the
day and help your body function
One of the most concentrated
sources of ZIP is beef.
In addition to tasting great, beef
is a nutrition powerhouse that
loaded with B-vitamins, zinc, iron,
Zinc boosts your immune sys
tem, which keeps you running
strong, by reducing your suscepti
bility to colds, flu, and infection.
Iron give you energy. Your
body needs iron to cany oxygen to
cells and to fuel your muscles.
Adults who don’t get enough mm
may tire esily and feel weak—two
common symptoms of iron
Protein gives you stamina by
building and maintaining strong
muscles. You need a constant
supply of protein to repair body
cells and regulate body processes.
And protein can also act as an
alternate, supplying energy when
you’re low on carbohydrates and
Beef is considered a complete
protein because it contains all the
essential amino acids your body
needs. Beef also contains iron that
your body absorbs more easily
than iron from plant sources.
A common misconception is
that beef is high in fat, yet today’s
beef has less fat than ever before.
In addition to raising leaner ani
mals, beef sold in supermarkets
have 27 percent less trimmable fat
than in previous decades.
More than 10 years of research
confirm lean beef is interchange
able with lean chicken and fish
with regard to its influence on
blood cholesterol levels.
The leanest cuts of red meat
have loin or round in the name
such as round tip, sirloin, and
While beef is often a menu favo
rite, the drawback is that many
beef recipes take longer to cook.
To help with hectic time restraints,
you can now buy fully-cooked
heat-and-serve beef products.
These products taste great just
heated and served according to
package directions, but they, along
with the deli beef, can also be the
jump-start many other delicious,
fast beef dishes.
For example, prepare heat-and
serve beef pot roast according to
package directions or shred and
make into Beef and Black Bean
Another method to save time
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.
Beef Revives Tired Menus
with beef preparation is to prepare
a larger amount needed for the
meal and save the leftovers and
broth to make beef burgandy or
beef stir fry. Meatballs is another
item that can easily be prepared
ahead of time and frozen for use on
days when your dinner preparation
time is limited.
Tty these beef favorites from the
Pennsylvania Beef Council and the
National Cattlemen’s Beef
4 medium green, red or yellow
1 pound lean ground beef
3 /« cup chopped onion
'l* cup uncooked white rice
3 tablespoons ketchup
'/, teaspoon dried oregano
14'A -ounce can Italian-style
stewed tomatoes, undrained
1 tablespoon ketchup
‘A teaspoon dried oregano
Heat oven to 350 degree ovetj.
Cut lops off bell peppers; remove
seeds. In large bowl, combine fill
ing ingredients, 'A teaspoon salt
and 'A teaspoon pepper, mixing
lightly but thoroughly. Spoon
equal amount of filling into each
pepper. Place in BxB-inch baking
Combine sauce ingredients;
pour over peppers. Cover dish
tightly with foil. Bake I'h hours. 4
5 pounds ground beef
2 cups chopped onions
1 clove gariic, minced
6 cups cooked or canned toma
toes and juice
>/ 2 cup chili powder
IVi tablespoons salt
1 hot red pepper, finely chopped
1 teaspoon cumin seed
Brown meat, add onions and
garlic and cook slowly until ten
der. Add remaining ingredients
and simmer 20 minutes. If meat is
fat, skim off excess before can
ning. Pour hot into hot jars, leaving
about one-inch headspace.
Adjust caps. Process pints one
hour and IS minutes; quarts
IVi hours at 10 pounds pressure.
Yields about 3 quarts.
To serve: add cooked or canned
pinto or kidney beans, heat and
Note: When cutting hot pepper
or seeding, use rubber gloves to
prevent burning hands.
15 - Soup’s Ready
22 - Pizza, Any Way You Like It
29 - Breakfast Buffet
5 - Muffin Mama Week
BEEF POT PIE
1 boneless beef top sirloin steak,
3 /« -inch (approximately 1 pound)
Vegetable cooking spray
16-ounces frozen potato, green
bean, onion and red pepper
'h teaspoon dried thyme leaves
12-ounce jar mushroom gravy
8-ounce can refrigerated cres
cent dinner rolls
Heat oven to 375 degrees. Cut
beef steak lengthwise into 2 or 3
strips and then crosswise into
'A -inch thick slices. Spray 10-inch
ovenproof skillet with cooking
spray; heat over medium-high heat
until hot. Add beef (half at a time)
and stir-fty one minute. Remove
from skillet; season with
‘A teaspoon pepper.
In same skillet, combine veget
ables, 2 tablespoons water and
thyme; cook and stir 3 minutes or
until vegetables are defrosted. Stir
in gravy; bring to a boil. Remove
from heat; return beef.
Separate rolls into 8 triangels;
starting at wide ends, roll up half
way. Arrange rolls on beef mixture
with pointed ends directed toward
center. Bake 17 to 19 minutes or
until rolls are golden brown. 4
1 package fully-cooked bone
less beef pot roast with gravy
16-ounce jar taco sauce
15-ouhce can red kidney beans,
IVi cups forzen mixed red, yel
low, and green bell pepper strips,
4 to 6 packaged tortilla bowls
Vi cup chopped fresh cilantro
Heat oven to 350 degrees.
Remove beef pot roast from pack
age; set aside. Measure 3 /« cup
gravy and place in Dutch oven;
discard any remaining gravy or
reserve for other use. Stir in taco
sauce; bring to a boil. Reduce heat
to medium-high; cook, uncovered,
S minutes or until liquid is thick
Meanwhile cut pot roast into
% -inch pieces. Add beef, beans,
and bell peppers to Dutch oven.
Cook over medium heat 2 to 3
minutes or until heated through,
Meanwhile place tortilla bowls
on baking sheet. Bake in 350
degree oven 3 minutes or until
heated through. Add chopped
cilantro to beef mixture; spoon into
tortilla bowls. Garnish with cilan
tro sprigs, if desired. Serve
BEST BEEF ROAST
4-5 pounds beef toast
1 can cream of mushroom soup
% can water
'U cup brown sugar
% cup vinegar
1 medium onion
Salt and pepper to taste
1 tablespoon mustard
1 teaspoon Worcestershire
Mix and pour on roast Bake at
350 degrees for 3 to 4 hours.
Stuffed Peppers is worth the time it takes to prepare. The
tasty dish is packed with nutrition.
Crescent-Topped Beef Pot Pie is easy and quick to pre
pare with the help of refrigerated crescent rolls.
At the supermarket. Beef checkoff dollars are helping introduce
new heat *n serve main courses using chuck and round cuts, which are
fully cooked and ready to serve in less than 10 minutes.
These new products appeal to about 40 percent of Americans who
choose dinners based on case of preparation. Best of all, they taste
great just heated and served according to package directions, but they
can also be used to jump-start many other delicious, fast beef dishes.
Here is a recipe using the new heat and serve beef pot roast For
more great beef recipes, contact the Pennsylvania Beef Council at
(717) 939-7000 or 1500 Fulling Mill Rd., Middletown, PA 17057.
QUICK BEEF BURGUNDY
Transfer liquid from one package (l 3 /< to 2'h -pounds) heat-and
serve beef pot toast into Dutch oven. Add one pound small
mushrooms, 2 small onions cut into wedges, 2 A cup red wine and
3 /t teaspoon marjoram leaves to liquid in pan.
Bring to a boil, reduce heat and simmer, uncovered, 7 to 8 minutes
until vegetables are almost tender; stir occasionally. Cut pot roast into
1-inch pieces; add to pan. Bring to a boil; cook 2 to 3 minutes until beef
is heated through. Stir in 1 tablespoon cornstarch dissolved in 3 tables
poons water. Bring to a boil; cook and stir until thickened. Serve over
noodles. Makes 4 servings.