Rural Missouri - May 2012 - (Page 26)

H E A R T H & H O M E Peppered Beef Steaks with Caramelized Onions Ca Cattle hese days, those who are watching their weight might be inclined to cut down on their intake of meat, but that would be one of the worst things they could do. Lean meats are a great source of protein, which everyone needs. Some people might be watching their fat intake due to cholesterol concerns. If that’s an issue, a healthy diet that includes lean choices of beef — such as top sirloin, tenderloin, T-bone steak, ﬂank steak and 95-percent lean ground beef — are great protein. In fact, there are actually 29 cuts of lean beef with a total fat content that falls between a skinless chicken breast and skinless chicken thigh when comparing cooked 3-ounce servings. Not only does beef taste great, it is one of the best ways to fuel your body. It’s a major source of protein, zinc, vitamin B12, vitamin B6, iron and niacin. A 3-ounce serving of lean beef contributes less than 10 percent of the calories in a 2,000-calorie diet — but at the same time, it supplies more than 10 percent of your daily values for 10 essential nutrients. For more delicious beef recipes and nutrition information, check out www.beeﬁtswhatsfordinner. com or www.mobeef.org. l l T by Heather Berry hberry@ruralmissouri.coop page design by Megan Schibi Beef — a perfect choice for any meal Peppered Beef Steaks with Caramelized Onions 2 beef round sirloin tip center steaks (about 8 ounces each), cut 1-inch thick 2 tablespoons butter 2 large yellow or red onions, cut into 1/4-inch slices 2 teaspoons seasoned pepper blend Heat butter in a large nonstick skillet over medium heat until melted. Add onions; cook 18 minutes or until caramelized, stirring occasionally. Season with salt, if desired. Remove from skillet. Press seasoning evenly onto beef steaks. Place steaks in same skillet. Cook over medium heat at 145 degrees for 14 to 15 minutes, until steak reaches medium rare, turning occasionally. Do not overcook. Carve into thin slices. Serve with onions. Fiesta Burger Con Queso 1 pound ground beef 1/4 cup onion, ﬁnely chopped 1 jalapeño pepper, minced 2 tablespoons fresh cilantro, ﬁnely chopped 1/2 cup shredded Chihuahua cheese, divided 4 small tortillas, warmed, or hamburger buns, toasted Toppings: lettuce chopped onion, avocado slices, salsa, sour cream or guacamole (optional) Combine the ground beef, onion, jalapeño, cilantro and 1/4 cup cheese in medium bowl, mixing lightly but thoroughly. Lightly shape into four, 1/2-inchthick hamburger patties. Heat a large nonstick skillet over medium heat. Place hamburger patties in the skillet; cook 10 to 12 minutes, turning occasionally, until an instant-read thermometer inserted into center registers 160 degrees. About 3 minutes before burgers are done, top with remaining cheese. Place burgers in tortillas or buns; season with salt and black pepper, as desired. Top with lettuce, chopped tomato, avocado slices, salsa, sour cream or guacamole, if desired. For a bonus recipe, visit this page in the digital edition at www.ruralmissouri.coop. 26 WWW.RURALMISSOURI.COOP http://www.beefitswhatsfordinner.com http://www.ruralmissouri.coop http://www.mobeef.org http://www.beefitswhatsfordinner.com http://WWW.RURALMISSOURI.COOP

Table of Contents for the Digital Edition of Rural Missouri - May 2012

Rural Missouri - May 2012
Table of Contents
Comments
Columns
Moonshine mystique
Missouri snapshots contest
Curbing copper theft
Outdoors
Out of the Way Eats
The mandolin man
Knight for hire
Hearth and Home
The kid with the electric car
News Briefs
Around Missouri
Marketplace
Neighbors
Just4Kids

Rural Missouri - May 2012