Soups, Salads & Sandwiches

Transcription

1 Beef Cooking Schools Were made possible through a Grant Sponsored by Oklahoma s Beef Producers $1-per-head checkoff, and administered by The Oklahoma Beef Council BEEF IT S WHAT S FOR DINNER Soups, Salads & Sandwiches Compiled By: Sonya McDaniel Extension Educator Pottowatomie County LaDell Emmons Family & Consumer Science Pittsburg County Courthouse 707 West Electric McAlester Oklahoma ladell.emmons@okstate.edu Bringing the University to you

2 Beef Tenderloin & Greens Dijon Dressing: ½ cup olive oil ¼ cup Dijon-style mustard ¼ cup balsamic vinegar 1 clove garlic, minced 1 teaspoon sugar Salad: 1 pound beef tenderloin tips 1 tablespoon olive oil ¼ teaspoon salt 1 8 to 10-ounce package European salad greens or other mixed greens ½ cup croutons Whisk dressing ingredients in medium bowl until creamy. Cut beef tenderloin tips into 1 x ½-inch pieces. Heat oil in large nonstick skillet over medium-high heat until hot. Add ½ of beef; stir-fry 2 to 3 minutes or until outside surface of beef is no longer pink. Remove. Repeat with remaining beef. Season with salt and pepper. Toss greens with ½ cup dressing large bowl; place on platter. Top with beef and croutons. Serve with remaining dressing. Nutrition information per serving: 421 calories; 33g total fat (50%); 3g saturated fat (41%); 74mg cholesterol (25%); 8g carbohydrate (3%); 3g dietary fiber (11%); 25g protein (49%); 336mg sodium (14%); 4mg iron (21%) Source: Tasty Taiwan-Ease Beef Salad 1¼ pounds boneless beef top sirloin or top round steak, cut 1 inch thick 10 ounces European or Italian-style mixed greens (about 8 cups) 1½ cups packaged match-stick style shredded carrots (cut carrots if packaged not available) ½ cup chopped unsalted dry-roasted peanuts Dressing: ½ cup prepared non-creamy Italian dressing 2 tablespoons soy sauce 1 teaspoon grated fresh ginger ¼ teaspoon crushed red pepper Whisk dressing ingredients in small bowl until blended. Cut beef steak lengthwise in half, then crosswise into ¼-inch thick strips. Combine beef and 2 tablespoons dressing in medium bowl; toss to coat. Let stand in refrigerator 10 minutes. Meanwhile combine mixed greens, carrots and peanuts in large bowl; toss. Arrange on platter. Heat 2 tablespoons dressing in large nonstick skillet over mediumhigh heat until hot. Add ½ of the beef; stir-fry 2 to 3 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet with slotted spoon. Repeat with remaining beef. Arrange beef on greens. Drizzle remaining dressing over salad. Nutrition information per serving: 485 calories; 38g protein; 14g carbohydrate; 31g total fat; 95mg cholesterol; 838mg sodium; 7.7mg niacin; 0.6mg vitamin B6; 3.1mcg vitamin B12; 4.9mg iron; 7.7mg zinc Note: To reduce sodium content substitute lite soy sauce for regular. Page 11 Page 2

3 Taco Twist Soup 1 pound lean ground beef 2 teaspoons chili powder 1 teaspoon ground cumin 1 14½-ounce can reduced sodium, fat free beef broth 1 cup water 1 cup picante sauce 1 14½-ounce can diced tomatoes in juice 1 cup uncooked corkscrew pasta ¼ cup fat free sour cream In a large saucepan over medium-high heat until beef is no longer pink stirring to break into crumbles. Drain well. Stir in chili powder and cumin. Add beef broth, water, picante sauce and tomatoes. Continue cooking over medium-high heat until mixture comes to a boil. Stir in pasta. Continue cooking for 15 minutes or until the pasta is done, stirring occasionally. Garnish each serving with 1 tablespoon sour cream. Nutrition information per serving: 452 calories; 24g total fat (37%); 10g saturated fat (48%); 87mg cholesterol (29%); 27g carbohydrate (9%); 1g dietary fiber (4%); 30g protein (60%); 597mg sodium (25%); 4mg iron (24%) Source: Beef & Broccoli Slaw Wraps 1 pound lean ground beef ¼ cup finely chopped onion 3 cups packaged broccoli or cabbage slaw mix 1/3 cup hoisin sauce 4 10-inch flour tortillas, warmed In large nonstick skillet, brown ground beef and onion over medium heat 8 to 10 minutes or until beef is no longer pink, breaking beef up into ½- inch crumbles. Pour off drippings; season with pepper. Stir in slaw mix and ¼ cup hoisin sauce; heat through. Spread ¼ of beef mixture (about 1 cup) evenly over each tortilla, leaving 1 ½-inch border on all sides. Fold right and left edges of tortilla over filling; fold bottom edge up over filling, then roll up, jelly-roll fashion. Place seam-side down on plates; cut in half, if desired. Serve with additional hoisin sauce, if desired. Nutrition information per serving: 372 calories; 36g protein; 4g carbohydrate; 23g fat; 415mg sodium; 99mg cholesterol; 4.6mg niacin; 0.5mg vitamin B6; 3.1mcg vitamin B12; 4.2mg iron; 7.1mg zinc Modified from original source: Page 10 Page 3

4 Beefy Harvest Soup Total preparation and cooking time: pound lean ground beef 4 cups reduced sodium, fat free beef broth 1 can (14½ ounces) stewed tomatoes, undrained 1 cup chunky salsa, medium or hot 1½ cups frozen mixed vegetables 1 cup uncooked large elbow macaroni 3 ounces smoked beef sausage, cut into ½-inch slices ½ teaspoon pepper Brown ground beef in large nonstick skillet over medium heat 3 to 10 minutes or until beef is not pink, breaking up into ¾-inch crumbles. Remove from skillet with slotted spoon. Meanwhile combine broth, tomatoes, salsa and mixed vegetables in large saucepan; bring to a boil. Stir in macaroni and beef; return to a boil. Reduce heat; simmer, uncovered 8 minutes, stirring occasionally. Stir in sausage; continue simmering 2 to 4 minutes or until macaroni is tender. Season with pepper. Nutrition information per serving: 466 calories; 30g protein; 29g carbohydrate (10%); 15g total fat (23%); 6g saturated fat (30%); 117mg cholesterol (39%); 397mg sodium (17%); 17mg niacin (86%); 0.7mg vitamin B 6 (33%); 3.8mcg vitamin B 12 (63%); 10mg iron (41%); 10mg zinc (64%) Notes: One package (12 ounces) refrigerated or frozen fully-cooked original flavor ground beef crumbles may be substituted for ground beef. Omit Step 1 and add ground beef crumbles with macaroni. Proceed as directed. Other pasta shapes can be substituted for elbow macaroni; adjust cooking time as needed. Open-Face Roast Beef & Crunchy Vegetables Sauce: 1/3 cup mild horseradish (use less for milder flavor) 1 tablespoon Major Grey chutney or jalapeno jelly 2 teaspoon fat free milk Sandwich: 3/4 pound thinly sliced deli roast beef 4 large slices dark rye bread 1/2 medium cucumber, very thinly sliced 1/2 small red onion, very thinly sliced 1 tablespoon snipped chives In small bowl, combine sauce ingredients. Spread one side of each bread slice with 2 teaspoons sauce. Top with equal amounts of cucumber, onion and beef. Spoon remaining sauce evenly over beef; sprinkle with chives. Nutrition information per serving: 246 calories; 27g protein; 6g total fat; 253mg sodium; 69mg cholesterol; 3.4mg iron Modified from original source: Skinny on Beef, Oklahoma Beef Council Modified from original source: Ground Beef Winners 30-minute Favorites, National Cattlemen s Beef Association and National Beef Cookoff, Page 4 Page 9

5 Microwave Beef Casserole Stew Total preparation and cooking time: minutes Nonstick vegetable cooking spray 1 pound stew beef cut into bite size pieces 1½ cups small red or Yukon gold potatoes, quartered 1 package (8 ounces) ready to use sliced mushrooms 1 cup baby carrots 1 can (8 ounces) no-salt-added green beans, drained ¼ teaspoon salt (optional) ½ teaspoon black pepper ½ teaspoon thyme 1 tablespoons flour 1 can (14½ ounces) fat-free, reduced sodium beef broth Lightly coat a 9 x 9-inch square glass microwavable baking dish with cooking spray. Place beef in baking dish. Add potatoes, mushrooms and carrots, and green beans, and distribute evenly. Stir together salt, pepper, thyme and flour in small bowl. Sprinkle evenly over stew mixture. Pour broth over meat and vegetables. Cover with 10-inch square of waxed paper, and microwave on HIGH for 30 minutes or until potatoes are tender. (If microwave has no turntable, turn baking dish 3 times.) Remove dish from microwave and let rest, covered, 5 minutes before serving. Makes 8 servings. Nutrition information per serving: 133 calories; 15g protein; 8g carbohydrate; 1g dietary fiber; 4g total fat (15%); 2g saturated fat; 30mg cholesterol; 79mg sodium Ginger Beef & Noodle Soup 1 pound extra lean ground beef ½ teaspoon ground ginger 1 can reduced sodium, fat-free beef broth 2 cups water 1 package (3 ounces) beef-flavored instant ramen noodles, broken up 3 cups frozen broccoli stir-fry vegetable mix In Dutch oven, brown ground beef over medium heat until fully cooked (about 8-10 minutes). Pour off drippings. Season with ginger and pepper. Stir in broth, water and seasoning packet from ramen noodles; bring to a boil. Stir in noodles and vegetables; return to a boil. Continue cooking 2 to 3 minutes until noodles are tender. Nutrition information per serving: 365 calories; 42g protein (84%); 19g carbohydrate (6%); 12g total fat (19%); 6g saturated fat (30%); 101mg cholesterol (34%); 571mg sodium (24%); 11mg niacin (53%); 0.5mg vitamin B6 (25%); 3.2mcg vitamin B12 (53%); 5mg iron (29%); 8mg zinc (55%) Modified from original source: Skinny on Ground Beef, Cattlemen s Beef Board and National Cattlemen s Beef Association, Modified from original source: Microwave Beef Casserole Stew, Vol. 1, No. 31, page 30. Diabetic Cooking, January/February Page 8 Page 5

6 Lemon-Peppered Beef Steak Salad Mediterranean Beef Sandwich ¼ cup olive oil 1 tablespoon fresh lemon juice 2 teaspoons lemon pepper 2 teaspoons Dijon-style mustard 2 cloves garlic, minced 1 boneless beef top sirloin steak, cut 1 inch thick (about 1¼ pounds) 10 ounces torn mixed salad greens ¼ cup grated Parmesan cheese Lemon slices or wedges (optional) Whisk olive oil, lemon juice, lemon pepper, mustard and minced garlic in medium bowl until blended. Remove and reserve ¼ cup. Cut beef steak lengthwise in half, then crosswise into ½-inch thick strips. Add beef to remaining dressing; toss to coat. Heat large nonstick skillet over medium-high heat until hot. Add ½ of beef; stir-fry 2 to 3 minutes or until outside surface of beef is no longer pink. Remove from skillet. Repeat with remaining beef. Combine salad greens and reserved dressing in large bowl; toss to coat. Add cheese; toss lightly. Divide among 4 plates. Arrange beef evenly on greens. Garnish with lemon, if desired. Nutrition information per serving: 372 calories; 36g protein; 4g carbohydrate; 23g fat; 415mg sodium; 99mg cholesterol; 4.6mg niacin; 0.5mg vitamin B6; 3.1mcg vitamin B12; 4.2mg iron; 7.1mg zinc Source: 1¼ pounds thinly sliced deli roast beef 1 round crusty sourdough, French or Italian bread loaf (12-inch diameter) 1/3 cup fat-free mayonnaise 3 tablespoons prepared pesto sauce 1 teaspoon fresh lemon juice 1 7-ounce jar roasted red peppers, drained well 3 cups mixed greens ½ cup (3 ounces) crumbled feta cheese Ground black pepper, to taste Cut bread loaf horizontally in half; remove center of bread (save for another use), leaving 1-inch thick shell. In small bowl, combine mayonnaise, pesto sauce and lemon juice; spread mixture on cut surfaces of both halves. Layer roast beef, roasted peppers, salad greens and cheese on bottom half. Season with pepper, if desired; close with top bread loaf half. Cut into 6 wedges. Serve immediately. Makes 6 servings. Tips: If a round loaf of bread is not available sandwich can be made with one long loaf. Uncut sandwich may be wrapped well and refrigerated up to 2 hours; cut into wedges to serve. Nutrition information: 423 calories; 12g total fat (19%); 5g saturated fat (24%); 54mg cholesterol (18%); 41g carbohydrate (14%); 4g dietary fiber (14%); 36g protein (72%); 2078mg sodium (87%); 3mg iron (19%) Modified from original source: Page 6 Page 7