The Healthy Beef Cookbook: Steaks, Salads, Stir-fry, and More--Over 130 Luscious Lean Beef Recipes for Every Occasion (American Dietetic Association)
Richard Chamberlain
Language: English
Pages: 288
ISBN: 0471738816
Format: PDF / Kindle (mobi) / ePub
Lean beef can be a key part of a healthy diet. Calorie for calorie, it's one of nature's most nutrient-rich foods. Now, the National Cattlemen's Beef Association and the American Dietetic Association show today's health-conscious cooks exciting new ways to use lean beef in everything from quick and easy mid-week suppers to special occasion meals. This full-color healthy cookbook features more than 130 delicious, nutritious recipes that call for one of the 22 cuts of beef that meet government guidelines for lean labeling.
The National Cattlemen's Beef Association is a trade association of America's cattle farmers and ranchers, the largest segments of the nation's food and fiber industry. The Association, on behalf of the Cattlemen's Beef Board, educates consumers about the healthy characteristics of beef. The American Dietetic Association is the largest organization of food and nutrition professionals in the world, with nearly 70,000 members. Richard Chamberlain (Dallas, TX) is the owner and head chef of Chamberlain's Steak and Chop House in Dallas. He currently sits on the board of directors for the Dallas chapter of the American Heart Association. Betsy Hornick, MS, RD (Poplar Grove, IL), is an experienced writer, editor, and educator specializing in food, nutrition, and health-related topics.
on LOW 9 to 91⁄2 hours, or until beef is fork-tender. (No stirring is necessary during cooking.) 2. Remove beef; cool slightly. Strain cooking liquid; skim fat. Shred beef with 2 forks. 3. Place beef in 2-quart microwave-safe dish. Stir in barbecue sauce and 1⁄2 cup cooking liquid. Cover and microwave on HIGH 6 to 8 minutes or until heated through, stirring once. Serve in rolls. Calories: 405 Fat: 10 g Saturated fat: 3 g Monounsaturated fat: 4 g Cholesterol: 64 mg Sodium: 1,351 mg Carbohydrate:
Makes 2 cups. 1. Heat oil in large nonstick skillet over medium heat until hot. Add onions and garlic; cook 5 minutes or until onion is tender, stirring occasionally. Stir in sugar, vinegar, ginger, and red pepper; cook 2 minutes or until sugar dissolves and mixture thickens. Add tomatoes; cook 6 to 7 minutes or until thickened, stirring occasionally. 2. Remove from heat; stir in basil and salt. Set aside to cool. 3. Serve with Basic Lean Beef Burgers (page 88) or Balsamic Marinated Steak
the refrigerator. In a pinch, you can also use a “fast-thaw” method, such as defrosting in the microwave, and cook immediately. Or you can immerse wrapped meat in cold water and change it every 30 minutes. To reduce risk for foodborne illness, never thaw frozen meat on the counter. TOPPINGS Lettuce leaves, tomato slices (optional) 1. Combine ground beef, bread crumbs, egg white, salt, and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four 1⁄2-inch-thick patties. 2.
Rustic Polenta with Beef Pot Roast Ragù (page 140). COOK’S TIPS ● Shredded pot roast may be wrapped and refrigerated for 3 to 4 days or frozen for 2 to 3 months. ● Pot roast can also be served alone with mashed potatoes and a side of vegetables for a favorite family meal. Total preparation and cooking time: 21⁄2 to 3 hours Makes 8 servings. Nutrition information per serving Calories: 183 Fat: 7 g Saturated fat: 2 g Monounsaturated fat: 4 g Cholesterol: 80 mg Sodium: 300 mg Carbohydrate: 2 g
black beans, corn, and cumin; bring to a boil. Reduce heat; simmer 5 minutes, stirring occasionally. 2. Spray 113⁄4 × 71⁄2-inch glass baking dish with nonstick cooking spray. Arrange 3 tortillas in dish, cutting 1 as needed to cover bottom. Spread 1⁄4 cup remaining enchilada sauce over tortillas; cover with one-third of the beef mixture, then one-third of the cheese. Repeat layers twice, omitting final cheese layer. Pour remaining enchilada sauce over top. 3. Cover with aluminum foil. Bake in