Beef - It's What's for Dinner!

I admit it. I love red meat. Steak. Prime Rib. A juicy burger. As a person who eats clean and lives the bodybuilder lifestyle, many would expect me to eschew red meat. But certain cuts of red meat, when trimmed of fat and cooked, are not much worse on the nutrition scale than chicken or fish.

There are 29 cuts of beef that are designated lean—which means it must contain less than 10 grams of fat, 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3 1/2 ounce serving. There are also a few cuts that qualify as extra lean, which means they must contain less than less than 5 grams of total fat, 2 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3 1/2 ounce serving.

Chicken and lean beef both have the same protein content, about 7 grams per ounce. Beef is higher in fat, saturated fat and cholesterol, but if you keep your portions to around 4 ounces, which shrinks to about 3 ounces after cooking, you are still eating "healthy".

Beef is also great because it gives you a dose of good things like iron, zinc, selenium, phosphorus, vitamins B6, B12 and niacin. You don’t need a 12-ounce steak to benefit from these nutrients. They’re all there in a 4-ounce portion.

The key to choosing beef is to choose cuts that have loin or round in the name; i.e. sirloin or eye of round. Also opt for grass-fed beef whenever possible, as it is leaner than corn-fed. Since these cuts have less fat, they will be less tender, so you will want to marinate or rub them. Following is a great Ginger Soy marinade that makes any piece of meat delicious, especially when grilled.

Sue's Ginger Soy Beef (or chicken) Marinade

1/4 cup extra-virgin olive oil

1/4 cup toasted sesame oil

1/8 cup unseasoned rice vinegar

2 tablespoons low-sodium soy sauce

2 tablespoons sliced green onions

1/4 teaspoon kosher salt

2 cloves garlic, grated

2 tablespoons fresh ginger, grated

Mix all ingredients. Place in a large ziplock back with the meat. Marinate at least two hours or better, overnight. Keeps in the frig for about two days.

Hmmm, what shall I have for dinner tonight? I've got it: beef! Elementary my Dear Watson!

Yummy Black Bean Chile Dip for Super Bowl Sunday

I’m already planning for Super Bowl Sunday…although I know it will be a cheat day, I want to make sure all the yummy food is as healthy and low fat as possible.

So over the next couple weeks as I choose recipes I’ll post them to share.

Here’s the first one: Black Bean Chile Dip



Black Bean Chile Dip


2 tablespoons chopped green chiles (from 4.5-oz can)

2 small onions, chopped (1/2 cup)

2 cloves garlic, finely chopped

2 cans (15 oz each) black beans, drained, rinsed

1 cup Greek yogurt

1 teaspoon ground cumin

Dash of kosher salt



1. Place chilies, onions, garlic and beans in blender or food processor. Cover and blend on medium-high speed until almost smooth.

2. Spoon mixture into small bowl. Stir in yogurt, cumin and salt. If you are like me and like a little heat, add a few drops of Tabasco or Tapatio.Cover and refrigerate until chilled, or heat in 1 1/2-quart saucepan over medium heat, stirring frequently, until hot.

Garnish with chopped tomatoes and scallions if desired.
This dip is great with pita chips, kale chips or homemade wheat tortilla chips. Also good for dipping carrots, jicama and other veggies into.

Nutrition Information:

2 Tablespoons: Calories 35 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g); Cholesterol 0mg; Sodium 145 mg; Total Carbohydrate 8 g (Dietary Fiber 2 g); Protein 2 g



Next time: Yummy Eats for Super Bowl Sunday #2- Mini Buffalo Wing Pizzas



Enjoy!

Sorry Oceanspray!

Every year of my life I have had Oceanspray Cranberry Sauce for Thanksgiving. Every single year. You know, the jellied kind. I like it. My family likes it. My dog even likes it. So why change?

Well, yesterday my 18-year-old son said, "Mom, have you ever thought about making homemade cranberry sauce? I saw a recipe that looks interesting."  (I have to say "thank goodness" for my son...he loves to cook with me. My daughter, well, not so much. Husband - never. So it's nice to have someone to spend time with in the kitchen).

Next thing I know we're planning a test batch of homemade cranberry sauce. It's really quite easy and very  rewarding to know you made something fresh and delicious! And this recipe is lower in sugar than the canned type. It may seem trivial, but at Thanksgiving we tend to over-indulge so much that I personally will take any break I can get when it comes to sugar, fat or calories. Just don't expect me to scrimp on the taste!

If you too are a little tired of Oceanspray, give this a whirl. I think you'll like it. Not sure about your dog though  ;)

Homemade Cranberry Sauce


Ingredients

3 1/2 cups fresh cranberries (one 12-ounce bag if buying frozen)
3/4 cup dried cherries
2 tablespoons red-wine vinegar
zest and juice of 1 orange (about 1/2 cup)
2 teaspoons grated ginger, peeled or use ground ginger if you like
3/4 cup packed light-brown sugar

Directions

Combine cranberries, cherries, vinegar, orange zest and juice, ginger, and brown sugar in a medium saucepan, and cook over medium heat until cranberries pop.

Reduce heat to low; cook, stirring occasionally, until cranberries release their juices, about 15 minutes. If the cranberry sauce becomes too thick, add water until the desired consistency is reached. Transfer to a bowl to cool.

Note: If you want a really smooth sauce, place all ingredients in a food processor and pulse several times prior to cooking. It's a personal choice!

Makes 3 cups.