“The Healthy Beef Cookbook,” made its debut at the American Dietetic Association annual Food and Nutrition Conference held in St. Louis, MO.
St. Louis, MO (PRWEB) October 25, 2005 -- “Healthy” and “Beef” are two words that go together well, and a new cookbook has 130 new ways to combine them to deliver great-tasting, health-promoting, lean beef dishes to the dinner table. “The Healthy Beef Cookbook,” made its debut at the American Dietetic Association annual Food and Nutrition Conference being held this week in St. Louis, MO.
According to Alane Lidolph, director of consumer information for the Missouri Beef Industry Council (MBIC), the cookbook was developed as a joint effort between the American Dietetic Association and the National Cattlemen’s Beef Association, on behalf of the Cattlemen’s Beef Board. “And this cookbook contains 130 recipes that really apply directly to USDA guidelines, MyPyramid. So it has great nutrition information and also some culinary tips for consumers and health professionals to use.”
Lidolph says the cookbook provides information about the health benefits of lean beef, especially when combined in recipes with other food groups such as fruits and vegetables and whole grains. “In fact, 66 percent of the recipes in “The Healthy Beef Cookbook” are excellent sources of fiber and since beef itself is not a natural source of fiber that really exemplifies how the cookbook implements other food groups to make a really complete meal.”
One example of a high-fiber recipe in the cookbook is Steak with Ginger Plum Barbeque sauce, which combines marinated top round steak, carrots, pea pods and jasmine rice. The cookbook was just introduced, but Lidolph says it is already available for purchase. “Definitely. You can purchase the cookbook at www.beefitswhatsfordinner.com or www.amazon.com and it will make a great holiday gift for friends and family.”
The book was written by a registered dietitian and the recipes were developed by a popular Dallas chef. Richard Chamberlain is the owner and head chef of Chamberlain's Steak and Chop House in Dallas, TX. He currently sits on the board of directors for the Dallas chapter of the American Heart Association. Betsy Hornick, MS, RD is an experienced writer, editor, and educator specializing in food, nutrition, and health-related topics who lives in Poplar Grove, IL. Missouri beef producers helped to fund development of the cookbook through their one dollar per head beef checkoff that pays for research and promotion efforts.
Recipe:
Steak with Ginger Plum Barbeque Sauce
Total preparation and cooking time: 35 minutes
Marinating time: 6 hours or overnight
1 beef top round steak, cut 3/4 inch
thick (about1 pound)
1 tablespoon vegetable oil
2 cups thinly sliced carrots
3 cups fresh pea pods, strings removed
1 clove garlic, minced
Salt and black pepper
3 cups hot cooked jasmine rice,
prepared without butter or salt
Chopped fresh cilantro
Marinade:
1/2 cup prepared plum sauce
2 tablespoons minced fresh ginger
2 tablespoons fresh lemon juice
2 tablespoons soy sauce
2 tablespoons ketchup
1 tablespoon minced garlic
1 tablespoon brown sugar
1/4 teaspoon ground red pepper
1. Combine marinade ingredients in small bowl. Place beef steak
and1/2 cup marinade in food-safe plastic bag; turn steak to
coat. Close bag securely and marinate in refrigerator 6 hours
or as long as overnight, turning occasionally. Cover and reserve
remaining marinade in refrigerator.
2. Remove steak from marinade; discard marinade. Place steak
on grid over medium, ash-covered coals. Grill, uncovered,
8 to 9 minutes for medium rare doneness, turning occasionally
and basting with some of the reserved marinade during last
2 to 3 minutes of grilling. Remove; keep warm.
3. Heat oil in large nonstick skillet over medium-high heat until
hot. Add carrots; stir-fry 5 minutes. Add pea pods and garlic;
stir-fry 2 minutes.
4. Carve steak into thin slices. Season with salt and black pepper,
as desired. Place remaining marinade in small saucepan; heat
until warm. Serve with steak, vegetables and rice. Garnish with
cilantro, if desired.
Makes 4 servings
Nutrition information per serving: 496 calories; 9g fat (2g saturated fat;
4g monounsaturated fat); 61mg cholesterol; 531mg sodium; 66g carbohydrate;
6.2g fiber; 36g protein; 8.4mg niacin; 0.8mg vitamin B6; 1.5mcg vitamin B12;
6.9mg iron; 43.0mcg selenium; 6.1mg zinc.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6,
vitamin B12, iron, selenium and zinc.
About the Beef Checkoff Program
The Beef Checkoff Program was established as part of the 1985 Farm Bill. The checkoff assesses $1 per head on the sale of live domestic and imported cattle, in addition to a comparable assessment on imported beef and beef products. States retain up to 50 cents on the dollar and forward the other 50 cents per head to the Cattlemen's Beef Promotion and Research Board, which administers the national checkoff program, subject to USDA approval.
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