Beef, Arugula, and Spinach Lasagna Recipe + Win the Healthy Beef Cookbook

Posted on November 28, 2012 by frogifer

Beef can be an important part of a healthy lifestyle; there are 29 lean cuts of beef that are surprisingly low in fat and deliver important nutrients. But, if you’re anything like yours truly, you may not be confident in your skills to bring great-tasting, health-promoting lean beef dishes to your table on a regular basis. Well, worry no more! The Healthy Beef Cookbook (John Wiley & Sons, 2006) shows you how to use lean beef to add excitement, ease, and an epicurean flair to all types of dining situations from quick and easy dinners for the family to special occasion entrées for company.

And, for one of my lucky readers, I have a copy of this compendium of healthy meal ideas to give away. Giveaway at bottom of blog post. The American Dietetic Association and the Beef Checkoff Program combined their expertise to produce more than 130 delicious recipes, the latest nutrition information, and cooking techniques to create tender, moist, flavorful beef dishes every time. Nearly 75 percent of the recipes in The Healthy Beef Cookbook have less than 400 calories per serving.

Not only do I have a giveaway copy, it is also personally signed by the one of the authors, Chef Richard Chamberlain (owner of Chamberlain’s Steak and Chop House in Dallas, Texas. Last month I was a guest in his home and got to stand grill-side while he demonstrated beef-cooking techniques and then graciously served me perhaps the best beef filet of my life (topped with his fabulous fig compote).

I’ve included one of his healthy recipes from the cookbook; it’s a “makeover” of lasagna, always a great meal for the busy holiday season. My suggestion is to double the recipe for convenience. Make one to keep on hand for a quick supper after a long day of shopping, visiting with Santa, and Christmas-light looking and then stash away the other one in the freezer for unexpected company. Unlike most lasagna recipes which have a gazillion calories and are loaded with fat, this lean beef recipe has just 520 calories, 12 grams of fat, and 47 grams of protein. Compare that with a certain chain restaurant who serves a “Lasagna Classico” with 858 calories and 47 grams of fat!

Beef, Arugula, and Spinach Lasagna Recipe

1-1/2 pounds ground beef (95% lean)
2 teaspoons minced garlic
1-1/4 teaspoons salt, divided
3/4 teaspoon pepper, divided
4 cups prepared pasta or spaghetti sauce
2 cups loosely packed fresh baby arugula (about 1-3/4 ounces)
2 cups loosely packed fresh baby spinach (about 1-3/4 ounces)
1 container (15 ounces) fat free ricotta cheese
2 egg whites
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh oregano
9 uncooked oven-ready (no boil) lasagna noodles (each about 6-3/4 x 3-1/2 inches)
1-1/2 cups reduced fat shredded mozzarella cheese

Preheat oven to 375°F. Heat large nonstick skillet over medium heat until hot. Add ground beef and garlic; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings. Return beef to skillet; season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Stir in pasta sauce. Set aside.

Combine arugula and spinach. Set aside. Combine ricotta cheese, egg whites, basil, oregano, remaining 1/2 teaspoon salt and 1/4 teaspoon pepper in small bowl.

Spread 1 cup meat sauce over bottom of 11-3/4 x 7-1/2-inch glass baking dish. Top with 3 noodles, 1/2 ricotta mixture, 1/2 spinach mixture, 1/2 cup mozzarella and 1-1/2 cups meat sauce. Repeat layers. Top with remaining 3 noodles and meat sauce.

Cover with aluminum foil. Bake in 375°F oven 45 to 50 minutes or until noodles are tender and sauce is bubbly. Remove foil; sprinkle with remaining 1/2 cup mozzarella. Bake, uncovered, 5 minutes or until cheese is melted. Let stand, loosely covered, 10 minutes before serving.

Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons

Nutrition information per serving: 520 calories; 12 g fat (5 g saturated fat; 3 g monounsaturated fat); 127 mg cholesterol; 1260 mg sodium; 49 g carbohydrate; 5.1 g fiber; 47 g protein; 8.1 mg niacin; 0.4 mg vitamin B6; 2.3 mcg vitamin B12; 6.0 mg iron; 20.3 mcg selenium; 6.1 mg zinc.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

The Healthy Beef Cookbook Giveaway

130 Lean Beef Recipes – Title Page Signed by Chef Richard Chamberlain

a Rafflecopter giveaway

Best Beef Cut? Try Asian Flair Flat Iron Steak Recipe

Posted on August 9, 2012 by frogifer

Move over tenderloin, my new favorite cut of beef is the ‘Flat Iron,’ also known as the ‘Top Blade.’ Thanks to the Texas Beef Council for making the suggestion! Cut from the shoulder of a cow, this juicy, well-marbled steak is rectangular in shape and uniformly thick, making it an ideal hunk of beef to toss on the grill. Sometimes, you’ll get one that looks as if it has almost been sliced and separated down the center. This is because a tough piece of connective tissue that runs through the middle is removed by the butcher before it is packaged up. A pesky but a small flaw I can certainly overlook, especially considering the flatiron is one of the tenderest cuts of beef around (second to only tenderloin), meets governmental standards for “lean protein” and is relatively economical compared to some of the premium grilling steaks found at the meat counter.

Every week the family has been enjoying this steak in some easy-to-prepare form or fashion. While you can serve with brown rice and veggies, we enjoyed the sliced steak served with “pajeon,” a delicious scallion pancake that my neighbor brought over. The recipe on this traditional Korean side dish is coming soon! Paleo Diet friends, just toss sliced some of this meat sliced finely on a bed of greens and you’ll be more than satisfied.

Asian Flair Flat Iron Steak Recipe

1/2 cup soy sauce
1/4 cup rice wine vinegar
2 tablespoons water
1/4 cup honey
2 tablespoons sesame oil
2 tablespoons minced ginger
2 tablespoons minced garlic
½ teaspoons crushed red pepper flakes
1.5lb (approximate) flat iron steak
Garnish: toasted sesame seeds and sliced green onions.

Whisk the ingredients in a bowl. Place steak and marinade in a zip-top bag and refrigerate for 3 to 6 hours. Grill flatiron steak on high heat for 4 minutes on each side for medium rare steaks. Medium-rare will read 125 F degrees on the meat thermometer and feature a pink center. If you like your steak a bit more done, aim for medium at 130 F degrees. Allow steaks to rest for 5 minutes before slicing and serving. Sprinkle roasted sesame seeds and green onion slivers on top to garnish.

Flat Iron Nutritional Information

It’s What’s for Dinner! Beef Crostini with Balsamic Drizzle

Posted on April 26, 2012 by frogifer

I’m giving beef a great big hug this week – in fact, I’m loving it so much we’re eating it nearly every night for dinner this week. As far as food risks go, I’d pick a nicely cooked steak over raw fish sushi or unpasteurized milk any day, thank you very much.

Gee, I’m sure I’ve mentioned this before (and my friends at Txbeef.org back me up), but a 3-ounce serving of lean beef offers so many nutritional benefits, it’s packed with protein, high in iron, and loaded with all sorts of vitamins, minerals and essential amino acids – take a look-see at these Fast Beef Facts for more information. So how can you go wrong?

Admit it, you can’t! So, check out this awesome appetizer recipe that was on the menu at a “Girls Gone Grilling” cooking class I attended a couple years ago at the Texas Beef Council. I’ve personally made it and gobbled up these tasty tidbits as fast as a chicken on a June bug – err, a bovine on a blade of grass . . . . anyway, you’ll love it – so try it as an appetizer for your next get-together or serve several as a light and delightful dinner!

Beef Crostini with Balsamic Drizzle and Parmesan Crisps

2 boneless beef top loin (strip) steaks (about 1-1/4 pounds)
Beef Crostini with Balsamic Drizzle
1/2 cup freshly grated Parmesan cheese
1-1/2 teaspoons all-purpose flour
12 slices thin white sandwich bread, crusts removed
1-1/2 teaspoons coarse grind black pepper
salt
4 ounces garlic-herb cheese spread, slightly softened
prepared balsamic syrup
24 small arugula leaves

Heat oven to 350°F. Combine Parmesan cheese and flour in small bowl; toss to mix well. Spray baking sheet with nonstick cooking spray. Sprinkle Parmesan mixture evenly into 8-inch circle on baking sheet. Bake in center of 350°F oven 6 to 8 minutes or until melted and light brown. Cool 2 minutes on baking sheet, then remove to wire rack to cool completely. Break into 24 irregular-shaped pieces. Set aside.

Cut each bread slice diagonally in half. Place in single layer on baking sheet. Bake in 350°F oven about 6 minutes or until lightly toasted but not brown. Set aside.

Press pepper evenly onto beef steaks. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare to medium doneness, turning occasionally. Carve steaks into thin slices; season with salt.

Meanwhile, spread 1 teaspoon cheese onto each bread piece; top with 2 to 3 steak slices. Drizzle balsamic syrup over beef; top with Parmesan crisp and arugula leaf.

Makes 24 individual appetizers.

Note: Balsamic syrup is available in the dressing aisle next to the vinegars in large supermarkets and specialty stores. Or, it can be prepared by combining 3/4 cup balsamic vinegar and 2 tablespoons molasses in medium saucepan; bring to boil. Reduce heat to medium-high; cook about 10 minutes or until mixture is reduced to 1/4 cup. Balsamic syrup may be stored in an airtight container in the refrigerator.

Nutrition information per serving, using top loin steaks: 74 calories; 3 g fat (2 g saturated fat; 1 g monounsaturated fat); 17 mg cholesterol; 101 mg sodium; 4 g carbohydrate; 0.2 g fiber; 7 g protein; 1.7 mg niacin; 0.1 mg vitamin B6; 0.3 mcg vitamin B12; 0.6 mg iron; 7.3 mcg selenium; 1.1 mg zinc.