Rural Missouri - September 2022 - 44

by Heather Berry | hberry@ruralmissouri.coop
Mongolian Bee f
T
here are many great protein options, but let's face it:
It's hard to beat a delicious cut of beef. Calorie for
calorie, beef is one of the most nutritious foods to
fuel an active and healthy lifestyle. Besides being an
excellent source of protein, beef provides zinc, vitamins B6
and B12, iron and niacin - all important nutrients to keep
a body well fueled.
Watching your fat intake due to cholesterol concerns?
Stick to one of the more lean cuts of beef that fi t into a lowfat
diet. Top sirloin, T-bone steak, shoulder pot roast, fl at
iron steak, ground sirloin or even a cut of delicious beef
brisket all fi t into your plan in proper-sized portions.
Enjoy these fl avor-packed recipes from our friends at
the Missouri Beef Industry Council. For more delicious recipes,
check out www.mobeef.org.
Mini Bee f Tacos with Citrus Salsa
(as shown on previous page)
Citrus Salsa:
1/3 cup jicama, chopped
1/3 cup orange, chopped
1 tablespoon jalapeno pepper, fi nely chopped
2 teaspoons red wine vinegar
1 tablespoon fresh cilantro, chopped
1/2 teaspoon orange peel, grated
Avocado Cream:
1/2 cup avocado, mashed
1 tablespoon low-fat sour cream
Rub:
2 teaspoons ground cumin
1 teaspoon orange peel, grated
Two 8-ounce beef fl at iron steaks
12 corn tortillas, 6- to 7-inch diameter
1 tablespoon vegetable oil
Salt and pepper
For Citrus Salsa, combine salsa ingredients in a small bowl;
season with salt and pepper to taste, then set aside.
Next, place Avocado Cream ingredients in a small bowl;
season with salt and pepper to taste, then set aside.
Combine cumin and orange peel; press evenly onto
steaks. Place steaks on grill over medium, ash-covered
coals. Grill, covered, 10 to 14 minutes for medium rare (145
degrees) to medium (160 degrees) doneness, turning occasionally.
Transfer steaks to carving board. If using a gas
grill, cook over medium heat, covered, for 12 to 16 minutes.
Meanwhile, cut one mini tortilla from each tortilla with
4-inch diameter cookie cutter. Discard tortilla scraps or
save for another use. Lightly brush both sides of mini tortillas
with oil. Grill over medium heat 1 to 3 minutes or until
lightly crisp, turning once.
Carve steaks in half lengthwise, then crosswise into thin
slices. Season with salt and pepper as desired. Top each
mini tortilla with equal amounts of avocado cream, beef
slices and salsa. Serve immediately.
44 RURAL MISSOURI | SEPTEMBER 2022
1 beef top sirloin steak, cut 1 inch thick (about 1 pound)
2 tablespoons garlic, minced and divided
1/4 to 1/2 teaspoon crushed red pepper to taste
1/2 cup green onions, chopped
1/4 cup oyster sauce
2 tablespoons sugar
1 tablespoon fresh ginger, chopped
2 cups bamboo shoots, edamame or water chestnuts
2 cups cooked white rice, hot
Cut beef sirloin steak in half lengthwise, then crosswise
into 1/8-inch strips. Toss beef with 1 tablespoon garlic
and red pepper.
Heat nonstick skillet over medium-high heat until hot.
Add half of beef; stir-fry 1 to 2 minutes or until outside
surface of beef is no longer pink. Remove from skillet.
Repeat with remaining beef. Remove from skillet.
Add remaining 1 tablespoon garlic, green onions, oyster
sauce, sugar and ginger to same skillet; cook for 1 to 2
minutes or until sauce is hot. Return beef to skillet. Add
bamboo shoots, edamame or water chestnuts; stir and
cook until bamboo shoots are hot. Serve over hot rice.
http://www.mobeef.org
Rural Missouri - September 2022

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