National Beef Month - - The News for South Mississippi

Nancy's Corner

National Beef Month

February is National Beef Month. Beef is a delicious and nutritious part of your family meals. 

A 3 oz. serving of lean beef contributes less than 10 percent of calories to a 2000 calorie diet, yet it supplies more than 10 percent of the Daily Value for:   

Protein - 51%                                   
Zinc - 38%                            
B12 - 37%
Selenium - 26%                                
Phosphorous - 20%             
Niacin - 17%
B6 - 15%                                          
Iron - 14%                            
Riboflavin - 12%   

There are 29 cuts of beef that meet government guidelines for "lean."  A 3 oz. serving of a T-Bone Steak has 8.2 grams of fat vs. a Skinless Chicken Thigh that has 9.2 grams of fat for the same 3 oz. serving. 

Enjoy these recipes from the National Cattlemen's Beef Association.  "Beef, It's What's For Dinner!"     

Beef Pepper Steak

  • 1 lb. beef top round or top sirloin steak, cut
  • 3/4-in. thick or flank steak
  • 1/2 cup prepared Italian dressing
  • Salt and Pepper
  • 2 large bell peppers, any color, cut into 1/8-inch strips
  • 1 onion, cut into 1/8-inch wedges

Cut beef steak lengthwise in half, then crosswise into 1/8-inch thick strips.  Place beef and 1/3 cup Italian dressing in food-safe plastic bag; turn beef to coat.  Reserve remaining dressing for vegetables.  Close bag securely and marinate in refrigerator 3 minutes to 2 hours. Remove beef from marinade; discard marinade. 

Heat large nonstick skillet over medium-high heat until hot.  Add 1/2 of beef; stir-fry 1-2 minutes or until outside surface of beef is no longer pink.  (Do not overcook.)  Remove from skillet.  Repeat with remaining beef.  Season beef with salt and pepper; keep warm.  Wipe skillet with paper towel.

Heat remaining Italian dressing in same skillet until hot.  Add peppers and onion.  Stir-fry 5-6 minutes or until vegetables are crisp-tender. Return beef and juices to skillet.  Cook and stir 1-2 minutes or until heated through.           

"Cheesesteak" Pizza

  • 1 lb. ground beef
  • 1 small onion, sliced thin, separated into rings
  • 1 small green or red bell pepper, cut into thin strips
  • 3/4 tsp. salt       
  • 1/2 tsp. pepper
  • 1 pkg. (16 oz.) thick prebaked pizza crust (12-inch)
  • 2 cups shredded mozzarella cheese

Heat oven to 400.  Brown ground beef in large nonstick skillet over medium heat 6 minutes.  Add onion and bell pepper; cook until beef is not pink and vegetables are crisp-tender, breaking beef up into small crumbles.  Pour off drippings; season with salt and pepper. Place pizza crust on baking sheet.  Top with beef mixture, then cheese.  Bake in 400 oven 8-10 minutes or until cheese is melted.  

Beef Cowboy Beans

  • 1 1/2 lb. ground beef
  • 1 red or green bell pepper, cut into 1/2-inch pieces
  • 1 medium onion, chopped
  • 1/2 tsp. salt
  • 1/8 tsp. pepper
  • 1 can (16-oz.) baked beans
  • 1 can (15-1/2 oz.) Great Northern beans, rinsed, drained
  • 1/4 cup ketchup
  • 1/4 cup prepared steak sauce
  • 1 Tbsp. packed brown sugar
  • 2 tsp. Worcestershire sauce

Brown ground beef with bell pepper and onion in large nonstick skillet over medium heat 8-10 minutes or until beef is not pink, breaking beef up into 1-inch crumbles.  Pour off drippings; season with salt and pepper. Stir in remaining ingredients; bring to a boil.  Reduce heat; cover and simmer 10 minutes, stirring occasionally.

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