Heart-Healthy Beef Meatballs & Oatmeal for Breakfast Steal the Show!

Yup, I’m making meatballs for breakfast! I see no reason that lean ground beef should just be a spaghetti-taco-burger dinner kind of thing, especially taking into account that eating a higher protein breakfast fills you up and keeps you from binging out on unhealthy snack foods later. Today, in support of the National Heart Month and the upcoming American Heart Association’s Go Red for Women “Wear Red Day” (Feb 7th), I got to share some of my favorite lean beef breakfast recipes on the Great Day San Antonio show.

Meatballs and oatmeal for breakfast

Unusual sounding but utterly, mouth-wateringly delicious (and nutritious), my recipe for Beef Meatballs & Oatmeal with “Go Red” Raspberry Chipotle Sauce was a hit. This morning meal is made with 96% lean ground beef, a quality protein source that has been certified with the American Heart Association’s Heart Check Mark, meaning it’s a great addition to a balanced diet and healthy lifestyle.  And, oatmeal is an AHA Heart Check certified whole grain – this heart healthy breakfast is win-win and sure to win over any cardiologist in town!

Lean Beef Meatballs & Oatmeal with ‘Go Red’ Raspberry Chipotle Sauce Recipe

Ingredients for meatballs:

  • 1 lb. ground beef (96% lean)
  • ½ teaspoon rubbed sage
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon crushed red pepper

 Ingredients for oatmeal:

  • ¼ cup raw walnuts, chopped
  • 3 cups water
  • 1 cup skim milk
  • 1 Tbs canola oil
  • ½ tsp sea salt
  • ½ cup golden raisins
  • 1 cup rolled oats
  •  Fischer Wiesser Raspberry Chipotle Sauce (or maple syrup, honey or whatever you like)

Combine ground beef, sage, garlic powder, onion powder, salt and crushed red pepper in large bowl, mixing lightly but thoroughly. Form mixture in 16 one-ounce mini meatballs. Heat large nonstick skillet over medium heat until hot. Add mini meatballs; cook 8 to 10 minutes, turning occasionally, until browned on all sides and internal temperature 160F degrees.

For the oatmeal, in a medium pot over medium-high, add walnuts and lightly toast; remove to a plate. Add water, milk, oil, sea salt, golden raisins, oats and bring to simmer—but do not boil. Cook oats, for 8 to 10 minutes or until tender.

Serve oatmeal in shallow bowls, topped with four mini meatballs. Drizzle with Raspberry Chipotle sauce and sprinkle with toasted walnuts. Serves 4.

breakfast egg and beef casserole

Another healthy beef breakfast recipe I recently shared (and also demo’d during the cooking segment) is my Lean Beef & Egg ‘Barn-Raiser’ Breakfast Bake – a real winner for weekend guests or to make ahead and freeze single servings for those crazy, busy mornings. I know that it’s been a hit at the Texas Beef Council.

Check out the how-to video instructions for both recipes below! 

Protein for Breakfast | Healthy Beef & Egg ‘Barn-Raiser’ Bake

More eggs, and this time with beef! Last week, I whetted your appetite for the “incredible edible” with an oh-la-la recipe for Spinach & Artichoke Blue Cheese Baked Eggs based on the very Parisian and elegantly yummy recipe for Oeufs en Cocotte.  Even though Oeufs en Cocotte isn’t as fancy as it sounds (it literally means “eggs in pots”), I’m going more down-home today with a Beef & Egg ‘Barn-Raiser’ Bake recipe. This dish is hearty and healthy and cooked up in a big ole casserole, so gather all the egg and beef lovers around.

healthy egg and beef casserole

Guaranteed to provide plenty of energy to start the day, this country-inspired breakfast casserole has been lightened for today’s hungry yet health-conscious go-getter. What tastes like sausage is actually super-lean ground beef that has been specially seasoned; but that’s not where the healthy swaps stop! Added dairy products are reduced in fat and nutrient-rich veggies are incorporated to round out your morning meal.  Think you’re too busy to eat healthy on busy mornings? Not so if you prepare this casserole the night before. Save precious time by popping the uncooked casserole in the oven come morning and, after enjoying your healthy meal, portion out leftovers to last the entire week!

I’ll be taking this egg and beef recipe on a tour around Texas as I tout the benefits of eating protein for breakfast at several American Heart Association “Go Red for Women” events.  If you are in San Antonio, Ft. Worth or Amarillo in early February, leave me a comment and I’ll give you the details on how to attend.  But, the point is – eating a higher-protein breakfast (25 – 30 grams depending on your size) will satiate your hunger and help curb snacking on unhealthy foods later in the day. This strategy helps maintain a healthy weight which ultimately reduces many risk factors associated with heart disease.

breakfast egg and beef casserole

 {Healthy & Hearty} Beef & Egg ‘Barn-Raiser’ Bake Recipe

For country beef sausage crumbles:

  • 1 lb. ground beef (96% lean)
  • ½ teaspoon rubbed sage
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon crushed red pepper

Remaining ingredients:

  • 1 (10-oz) package frozen chopped spinach, thawed and squeezed dry
  • 14 large eggs, lightly beaten
  • 1/3 cup fat-free milk
  • 1 cup fat-free ricotta cheese
  • 1 ½ cup shredded, reduced-fat Colby Jack cheese, divided
  • 1 teaspoon pepper
  • ½ teaspoon salt
  • 1 (16-oz) package frozen shredded hash browns
  • 24 grape tomatoes, halved lengthwise
  1. For country beef sausage crumbles, combine ground beef and seasonings in large bowl; mix lightly but thoroughly.
  2. Heat large nonstick skillet over medium heat until hot.  Add beef mixture; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Set aside.
  3. Lightly beat eggs in large bowl. Whisk in milk, ricotta cheese, 3/4 cup of Colby Jack cheese, salt and pepper.
  4. Spray 4-quart rectangle casserole with baking spray. Spread frozen shredded hash browns to cover the bottom of dish. Top evenly with beef-spinach mixture; pour egg mixture over top. Sprinkle with remaining 3/4 cup of Colby Jack cheese and arrange grape tomatoes (cut side up) in an 8 x 6 grid for the final layer.
  5. Cover with foil and bake at 350 F degree oven for  40 minutes; uncover and bake for an additional 15- 20 minutes or until eggs are set.  Remove from oven and let stand for 10 minutes before serving.

Serves 12.  

nutrition barn raiser beef and egg bake

How to Roast Beef Tenderloin and Wear Diamonds #Recipe

jennifer earrings american heart associationWhen it comes right down to it, are diamonds really a girl’s best friend? There is no arguing the precious stones are stunning, sophisticated and sparkling. My heart skipped a few beats wearing this pair of red carpet-worthy, yellow and white diamond chandelier earrings from Carranza Jewelers in San Antonio. Even though I basked in the flattery and feel-good that came from having some big bling as my new buddy, I knew I wasn’t building a long-lasting relationship here. After all, were these earrings really going to clear their schedule to listen to my trivial problems, wake up early to cheer me on at a race, or provide me a brutally-honest reality check when I’m getting too self-absorbed?  I think not. So while we eventually parted ways (the earrings and me), I offered the invitation that we could hang out every now and then!

Whoohoo! Lean beef is a part of my heart-healthy diet!

Whoohoo! Lean beef is a part of my heart-healthy diet!

Obviously real people make the best friends, but when it comes to taking care of yourself, making good food choices and exercising will never let you down. In fact, these two lifestyle factors will help you stay fit and fabulous for decades to come. Recently, I was at a Circle of Red event for the American Heart Association (in the previously-mentioned earrings) to talk about the benefits of beef and how to incorporate them into a healthy holiday. For the last couple of decades, beef has been an important friend that looks out for my well-being —  it keeps me strong for running and working out, has been a go-to protein source for feeding those three hungry boys of mine, and is so versatile it can be served everywhere from a backyard cookout to a black-tie affair.

large tenderloin thefitfork

Three pound beef tenderloin with “countdown” spice rub and roasted for 45 minutes.

Preparing a beef roast for your winter-season celebration is a showy and yet simple way to treat yourself, family and friends — plus, most of the popular cuts (like sirloin roasts and tenderloin) are considered “lean” meaning they have less than 10 grams of fat per cooked 3-oz serving.  I’m a huge fan of tenderloin and preparing the biggest one we can find has been a family tradition for as long as I can remember. This nutrient-dense cut is hands-down the most tender (duh, hence the name), comes in at 6.7 grams of fat per serving and is rich in a host of vitamins and minerals including iron (which I’ve been told I need more).

I am going to give you the straight-forward, skinny on how to make a super delicious, super easy tenderloin roast that will make you everyone’s new BFF. Aside from an oven-failure or act of God, there is no way this roast can be messed up.

How to Roast Beef Tenderloin

beef tenderloin spice rub

Step 1: Go to butcher counter and ask for a beef tenderloin roast (also called filet); the size depends on your appetite. What you see in the photo is just a little over 3 lbs. but you can get them up to 5 lbs. or even a little more if lots of company is coming. Plan on getting 2 – 3 servings per pound, less for holiday helpings.

Step 2:  Prepare a dry rub to coat and season the roast. You can use a store-bought rub or make your own – I have an easy recipe for Countdown Spice Rub that has a nice sweet-spicy-smoky flavor or you can also use 1 part Cavender’s Greek Seasoning to 1 part coarsely ground black pepper.  Thoroughly pat on rub, thickly covering every part of the roast. It might seem like you’re using a lot, but you need to create a good crust that will lock in juices — approximately 1/3 cup of a rub covers a 3 lb. roast.

Step 3: Preheat oven to 350 F degrees. Place roast (fat side up, if any fat is visible) into a shallow, rimmed roasting pan (approximate 2” rim).  You can use a rack if desired, but it is really not necessary for tenderloin because it is so lean. Sometimes I will just scrunch up a couple pieces of foil into a “rope” and place under the tenderloin as a throw-away “rack.”

Step 4: Place tenderloin in middle rack of the 350 F degree oven. Do not cover with a lid or foil. Roast for 15 – 20 minutes per pound; that would be 45 – 60 minutes for a 3 lb. tenderloin. I prefer to err on the short time estimation because I can always cook beef more, but I can’t “uncook” overdone meat.

Step 5 : Insert thermometer into the center of the thickest part of the tenderloin. Tenderloin is ready when thermometer reaches 135 F degrees. As it rests on the counter, the internal temperature should rise to 140 – 145 degrees, making it “medium-rare” which is what I would consider optimal for taste and texture.

Step 6: Tent roasting pan with foil and let roast rest on the counter for 15 minutes – this is essential, don’t skip this step!  The resting period gives the roast adequate time to seal in the juices that ensure tenderness.  Cutting into a steak and having a pool of juice pour makes for a chewy experience – so be patient.

Step 7: Carve meat against the grain using a sharp knife. The thickness of each slice depends on your preference and recipe. Slice into 2” thick filet steaks, 1/2” slices or even paper thin for leftover sandwiches!

Use leftovers (that is, if you have any!) to make a yummy steak salad, steak pizza or steak sandwich. Last night’s dinner was a Tenderloin Panini with Mascarpone and Truffle Pesto – it’s really not as much of a recipe as it is a creation, but I’ve tried to list out the details for you below:

thefitfork tenderloin pannini

Tenderloin Panini with Mascarpone and Truffle Pesto Recipe

  • 2 slices sourdough bread
  • 1 tablespoon olive oil
  • 1 tablespoon mascarpone cheese
  • 1 tablespoon truffle pesto (or substitute preferred pesto)
  • 2 – 3 ounces of tenderloin, sliced very thin
  • Handful of baby spinach

Heat skillet to medium-high. Brush outsides of bread with olive oil. Spread mascarpone on inside of one slice and pesto on inside of remaining slice. Add beef and spinach between bread. Pan grill for 2 – 3 minutes on each side or until bread is golden brown and toasty.

Serves 1.

The roasting techniques I have described for a tenderloin are very similar other roasts, including sirloin roasts and rib roasts. I think Cooking Light magazine does a really great job of explaining how to cook a large bone-in roast like a standing rib roast — plus, some good recipes found here too including this Rosemary Dijon Crusted Standing Rib Roast.

1112p81-rosemary-dijon-crusted-standing-rib-roast-l