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Getting comfy in the kitchen

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Check out these recipe suggestions courtesy of Spencer County Family and Consumer Science Agent Allison Lewis

STEAK WITH GINGER-PLUM BARBECUE SAUCE

This versatile sauce does double duty as a marinade in this Asian-inspired grilled steak recipe.

Total preparation and cooking time: 35 minutes
Marinating time: 6 hours or overnight

1 beef top round steak, cut 3/4 inch thick (about 1 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 and 1/2 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; 9 g fat (2 g saturated fat; 4 g monounsaturated fat); 61mg cholesterol; 531 mg sodium; 66 g carbohydrate; 6.2 g fiber; 36 g protein; 8.4 mg niacin; 0.8 mg vitamin B6; 1.5 mcg vitamin B12; 6.9 mg iron; 43.0 mcg selenium; 6.1 mg zinc.
Source: (c) Cattlemen’s Beef Board and Federation of State Beef Councils, division of NCBA.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

Cook’s Tip: To broil, place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes for medium rare doneness, turning once.

Cook’s Tip: To easily remove pea pod strings, slightly cut corner of pod with pairing knife and peel back string.
 

 

BEEF POT ROAST WITH MAPLE SWEET POTATOES AND CIDER GRAVY

Looking for a little touch of fall, anytime?  Beef pot roast, mashed sweet potatoes and cider gravy are the ultimate comfort food.  Don’t worry about the mess since this is a one-dish meal.

Total preparation and cooking time: 3-1/2 hours

1 boneless beef chuck shoulder pot roast (3 to 3-1/2 pounds)
2 teaspoons olive oil
1-3/4 teaspoons salt, divided
3/4 teaspoon pepper, divided
1 cup chopped onion
2 teaspoons chopped fresh thyme
1 cup ready-to-serve beef broth
3/4 cup apple cider
3 pounds sweet potatoes, peeled, cut crosswise into 1 to 1-1/2-inch pieces
4 cloves garlic, peeled
2 tablespoons maple syrup
1 teaspoon minced fresh ginger
2 tablespoons cornstarch dissolved in 2 tablespoons brandy or water
1. Heat oil in stockpot over medium heat until hot. Place beef pot roast in stockpot; brown evenly. Remove pot roast; pour off drippings and season with 1 teaspoon salt and 1/2 teaspoon pepper.
2. Add onion and thyme to stockpot; cook and stir 3 to 5 minutes or until onion is tender. Add broth and cider; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Return pot roast to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 2-1/2 hours.
3. Add sweet potatoes and garlic to stockpot; continue simmering, covered, 30 minutes or until sweet potatoes and pot roast are fork-tender.
4. Remove pot roast; keep warm. Remove sweet potatoes and garlic with slotted spoon to large bowl, leaving cooking liquid in stockpot.
5. Add maple syrup, ginger, remaining 3/4 teaspoon salt and 1/4 teaspoon pepper to sweet potatoes. Beat until sweet potatoes and garlic are mashed and smooth; keep warm.
6. Skim fat from cooking liquid; stir in cornstarch mixture. Bring to a boil, stirring constantly; cook and stir 1 minute or until thickened.
7. Carve pot roast into slices; serve with mashed sweet potatoes and gravy.
Makes 8 servings.

Nutrition information per serving:  342 calories; 7 g fat (2 g saturated fat; 4 g monounsaturated fat); 60 mg cholesterol; 511 mg sodium; 42 g carbohydrate; 5.3 g fiber; 26 g protein; 5.2 mg niacin; 0.7 mg vitamin B6; 2.6 mcg vitamin B12; 3.9 mg iron; 26.2 mcg selenium; 6.2 mg zinc.
Source:  (c) Cattlemen’s Beef Board and Federation of State Beef Councils, division of NCBA.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

Cook’s Tip: To easily skim fat from cooking liquids, use a fat or gravy separator. The spout on this special pitcher is positioned at the bottom so as fat rises to the surface the liquid below can be poured off separately.

 

FARMERS MARKET VEGETABLE, BEEF & BROWN RICE SALAD

Brown rice has a nutty flavor and is full of fiber and vitamins, making it a healthy foundation for this garden fresh salad.

Total preparation and cooking time: 50 minutes
Marinating time: 6 hours or overnight

1 beef top round steak, cut 3/4 inch thick (about 1 pound)
1 teaspoon olive oil
2 cups asparagus pieces (2-inch pieces)
1 medium yellow squash, cut lengthwise in half, then crosswise into 1/4-inch thick slices            
3 cups hot cooked brown rice
1 cup diced, seeded tomatoes
1 cup canned garbanzo beans, rinsed, drained
1/4 cup fresh basil, thinly sliced
1/2 teaspoon salt

Marinade:
1/4 cup olive oil
2 tablespoons fresh lemon juice
1 tablespoon minced garlic
1 tablespoon honey
2 teaspoons fresh thyme, chopped
2 teaspoons chopped fresh oregano
1/4 teaspoon salt
1/8 teaspoon pepper
1. Combine marinade ingredients in small bowl. Place beef steak and 1/4 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. Reserve remaining marinade in refrigerator for dressing.
2. Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes for medium rare doneness, turning once. Remove; keep warm.
3. Heat oil in large nonstick skillet over medium-high heat until hot. Add asparagus and squash; cook and stir 7 to 8 minutes or until tender. Toss with rice, tomatoes, beans, basil, salt and reserved marinade in large bowl.
4. Carve steak into thin slices. Serve over rice salad.
Makes 4 servings.

Nutrition information per serving: 514 calories; 15 g fat (3 g saturated fat; 8 g monounsaturated fat); 61 mg cholesterol; 593 mg sodium; 60 g carbohydrate; 7.3 g fiber; 36 g protein; 8.6 mg niacin; 1.1 mg vitamin B6; 1.5 mcg vitamin B12; 5.9 mg iron; 50.8 mcg selenium; 7.0 mg zinc.

Source: (c) Cattlemen’s Beef Board and Federation of State Beef Councils, division of NCBA.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

Cook’s Tip: To grill, place steak on grid over medium, ash-covered coals. Grill, uncovered, 8 to 9 minutes for medium-rare doneness, turning occasionally.

 

CARROT RAISIN SLAW

4 cups grated carrots
1/2 cup raisins
1/4 cup salad dressing (mayonnaise type)
3 tablespoons thawed, unsweetened orange juice concentrate
5 tablespoons plain low-fat yogurt
1/2 teaspoon salt

1.   Combine all ingredients.
2.  Mix well.
3.  Chill until serving time.
Makes 6 servings        Serving size: 1/2 cup.

Nutrition Facts per serving:  100 calories; 3.5 g total fat; 0.5 g saturated fat; 0 g trans fat; 5 mg cholesterol; 290 mg sodium; 17 g carbohydrate; 1 g dietary fiber; 13 g sugar; 1 g protein; 45% Daily Value of Vitamin A.

Source:  University of Kentucky Cooperative Extension,  Nutrition Education Program

 

ZUCCHINI STIR FRY

1 medium onion
1 yellow squash
1 medium zucchini
1 bell pepper
1 tablespoon vegetable oil
1/2 teaspoon black pepper
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1. Peel the onion.  Cut into thin slices.
2. Slice the yellow squash into thin round pieces.
3. Slice the zucchini into thin round pieces.
4. Chop the pepper into small pieces
5. Heat the oil in a frying pan or stir-fry pan.  Add the onion slices.
6. Cook over medium heat, stirring quickly for one minute.
7. Add the rest of the vegetables and spices.  Stir a few times.
8. Cook for three to five minutes until vegetables are just tender.
Makes 4 servings
Serving size: 1/2 cup

Cost per recipe: $1.74
Cost per serving: 44 cents

Nutrition Facts per serving:  70 calories; 3.5 g total fat; 0 g saturated fat; 0  g trans fat; 0 mg cholesterol; 15 mg sodium; 8 g carbohydrate; 3 g fiber; 5 g sugar; 2 g protein.

Source: United States Department of Agriculture, Food Stamp Nutrition
Connection, Recipe Finder, January 2007.  
http://recipefinder.nal.usda.go