Tag Archives: texas beef council

The Magic of Mojo Beef Kabobs (Recipe with Video)

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Oh, the magic of these Mojo Beef Kabobs is quite impressive. Not only are they quick to make, they are low in calories, low in fat and packed with protein and loads of citrusy-garlicky flavor. Plus, the kids just love to eat these; there’s nothing quite like eating meat off a stick which can later be waved around like a sword. This is one of the many fabulous recipes from the Healthy Beef Cookbook and one that I’m going to be taking on the road for “Art of Grilling” demonstrations for the Texas Beef Council. I want to show healthy people like YOU that preparing great flavor profiles with lean beef is simple and simply divine. Seriously, this recipe takes no more than 30 minutes to cook start to finish and will earn you rave reviews from the carnivorous crowd that will start to gather once you throw these babies on the grill. Plus, with 27 grams of protein and veggies, it makes the perfect meal after an afternoon workout – enjoy!

Mojo Beef Kabobs Recipe

Ingredients

  • 1 lb. boneless beef top sirloin steak, cut 1-inch thick
  • 1 tsp. coarse grind black pepper
  • 1 large lime, cut into 8 wedges
  • 1 small red onion, cut into 8 thin wedges
  • 1 container grape or cherry tomatoes (about 10 oz.)

Mojo Sauce

  • 1/4 cup fresh orange juice
  • 1/4 cup fresh lime juice
  • 3 Tbsp. finely chopped fresh oregano
  • 3 Tbsp. olive oil
  • 2 Tbsp. finely chopped fresh parsley
  • 1 tsp. ground cumin
  • 1 tsp. minced garlic
  • 3/4 tsp. salt

Whisk Mojo Sauce ingredients in small bowl. Set aside.

Cut beef steak into 1-1/4 inch pieces; season with pepper.

Alternately thread beef with lime and onion wedges evenly onto four 12-inch skewers. You can thread tomatoes with beef skewers or make separate tomato skewers depending on how well-done you like the tomatoes (they cook fast).

Place kabobs on grill over medium, ash-covered coals. Grill tomato kabobs, uncovered, about 2-4 minutes or until slightly softened, turning occasionally. Grill beef kabobs, uncovered, about 8 to 10 minutes for medium-rare to medium doneness, turning occasionally.  Or, cook on inside grill pan over medium-high heat for about the same length of time.

Remove from heat source at let rest for 5 minutes. Serve kabobs drizzled with sauce.

Serves 6.

Tips & Suggestions

  • Mojo sauce is great as a sauce with other cuts of beef including flank steak and flat iron steak, or can even be used as a marinade.
  • Serve kabobs over couscous, rice or your favorite grain.
  • Remember to start with a hot grill (or grill pan) and cold meat.
  • If using bamboo skewers, soak in water for 10 minutes to prevent burning.
  • In a pinch, store-bought orange juice and lime juice may be substituted.

Nutrition info per serving: 285 calories; 15 g fat (3 g sat. fat; 10 g monounsaturated fat); 50 mg cholesterol; 500 mg sodium; 10 g carbohydrate; 1.8 g fiber; 27 g protein; 8.2 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.6 mg iron, 31.9 mcg selenium; 5.1 mg zinc.

Elite Eats: Pro Triathlete Natasha van der Merwe Spices Up With Jamaican Beef Kabob Recipe

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After a day that includes numerous hours logged on a run, bike or swim, it seems like a girl could eat whatever she wanted. While I have heard pro triathlete Natasha van der Merwe  hint at these 5,000 calorie days, I know firsthand that she’s not scarfing down gut-busting pizza and McFlurrys during her typical training block – these treats are reserved for much-deserved, post-race rewards. The day-to-day menu of the “South African born but Texas trained” transplant is much more practical, drawing on foods “with a purpose” to either fuel her for the next workout or help her recover from the most recent.

As much as she can, Natasha likes to stick to “real” unprocessed foods and a gluten-free diet. During long training rides she’s made the switch from energy bars and gels for mid-ride fuel to homemade sweet potato cookies — or even sometimes just the whole baked sweet potato!  Believe it or not, a challenge for Natasha is taking in enough quality calories to stay “topped off” for Ironman training, a commitment that often has her busy working out 2 or 3 times per day. Oh, and did I also mention that she fills her downtime with coaching and taking care of the day-to-day details of Tri Team Transport, a triathlon bike and gear transport business she owns with her husband.

Because of this hectic schedule, Natasha tells me that she relies on quick and easy meals that can be thrown on the grill. Lean steak, a sweet potato and some veggies has long been her go-to selection. A perfect choice for the athlete and I’m not the only one saying so!  According to experts, a 3.5 ounce serving of lean beef supplies about 40 percent of the daily requirements for zinc, a mineral needed to keep the immune system strong. Also supplied in this modest-sized serving of beef are 2 milligrams of iron (athletes need extra to rebuild red blood cells broken down by taxing training sessions) and a boost of B vitamins which help convert carbs (like a nutrient-dense sweet potato)into usable fuel for exercise.

It sure looks like beef is working for Natasha; this year she’s had some solid breakthroughs in her sport including a 37 minute 10k (off the bike, mind you!), a sub 30 minute swim in the half-Ironman and top ten finishes in too many 70.3 distances to count. Plus, she also recently finished her first full Ironman 140.6 distance (something she said she’d “never” do) at Ironman Mont Tremblant and now has her mind set on Ironman Florida and Ironman Arizona.  Probably her only “beef” about beef is being in a rut about how to prepare it day in and day out– and that’s where I come in!

Knowing Natasha’s livelihood relies on simple, satisfying and nutritionally-sound suppers, I went to my source for no-fail beef recipes — the Texas Beef Council.  The perfect “spiced-up” dinner suggestion for my triathlete friend that contains both lean beef and sweet potatoes is (drumroll) Jamaican Beef Kabobs. You should try it for dinner tonight, if you know what’s good for you!

 

Jamaican Beef Kabobs Recipe

 

 

 

 

 

  • 1 lb. beef sirloin steak (or other lean cuts such as eye of round, sirloin, tenderloin)
  • 1 Tbsp. onion powder
  • 1 tsp. sugar
  • 1 tsp. thyme
  • 1 tsp. red pepper
  • 1 tsp. allspice
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 2 medium sweet potatoes
  • 1 medium pineapple
  • 4 fresh jalapeno peppers
Directions
Mix onion powder, sugar, thyme, red pepper, allspice, salt and pepper together in small bowl. Rub mixture into steak.
Peel the sweet potatoes and cut into 1-inch chunks. Place the potatoes in sauce pan with water to cover. Simmer until tender, about 12 minutes. Drain.

Cut the steak and the pineapple into 1-inch cubes. Cut the jalapenos in half and remove the seeds.

Thread beef, sweet potatoes, pineapple and jalapenos onto skewers. Grill over medium coals until beef is done to your liking, about 10-15 minutes.

Suggestions: If you prefer a less “fiery” version, substitute green bell peppers for the jalapenos. If using bamboo skewers, soak in water for 10 minutes and drain before using. This will keep them from burning on the grill. Use plastic gloves while handling jalapenos to avoid burning hands. You can substitute shoulder steak for the sirloin steak.

Nutritional Information (per serving): 287 Calories; 5g Total Fat; 2g Saturated Fat; 50mg Cholesterol; 3mg Iron; 660mg Sodium; 5mg Zinc; 28g Protein; 32g Carbohydrates; 5g Dietary Fiber

Best Beef Cut? Try Asian Flair Flat Iron Steak Recipe

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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

 

Some Kind of Bun-derful – Dad’s Jalapeno Cheese Hamburger Bun Recipe

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For those of you looking for freakishly, über-healthy recipes today, I digress. But what a tasty tangent I’ve taken – hamburgers! And, for the record, hamburgers are not at all “bad” for you when enjoyed in moderation; it’s the cheese, bacon and fatty condiments that make them a sinful splurge.  Actually, did you know that lean hamburger meat (95%) has only 5.1 grams of total fat per 3-ounce serving while a chicken thigh with the skin off (!) has a whopping  9.3 grams for the same-sized serving? If you don’t believe me check out this awesome chart on 29 ways to love lean beef.

Now, my dad and I consider ourselves to be experts on every aspect of the meaty subject matter, from grilling them up to gobbling them down. In fact, most Thursday lunch hours are spent finding out which restaurant in town does hamburgers best – and ‘wow’,  it’s hard to decide, so we’ll keep searching like the selfless sleuths that we are.  When one of our favorite burgers stopped coming on a deliciously soft, slightly spicy Jalapeno bun, my dad decided to take matters into his own hands and the following Jalapeno Cheese Hamburger Bun recipe is the result.  The hamburger patty is also homemade because he had the luxury of time — it was Memorial Day. But, if you’re in a hurry, pick up a frozen pack of HEB Fully Cooked Lean Hamburgers, a mouth-watering winner from the grocery store’s healthy Fully-Fit product line.  The hamburger buns do take some time to make, but keep well in the freezer if you want to bake up a stash.

Jalapeno Cheese Hamburger Bun Recipe

  • 1 package yeast
  • 1 cup lukewarm water
  • 2 tablespoon canola oil  (plus more for greasing bowl)
  • 2 large eggs
  • 3 tablespoon sugar
  • 3 1/4 cups flour
  • 1 teaspoon salt
  • 6 ounces sharp cheddar, shredded
  • 1/3 cup Mission brand sliced nacho jalapeno peppers, minced

Add warm water to stand mixer bowl and sprinkle the yeast over top. Let sit 10 minutes, until frothy. Add the oil, 1 egg, and sugar to the bowl, lightly mix just to combine. Add the flour, salt, cheese, and jalapenos and mix on medium-low speed with the hook attachment until the dough comes together, approximately 2 minutes. If dough isn’t cleaning the sides of the bowl, mix in additional flour one tablespoon at a time.

Increase mixer speed to medium and knead the dough for 5 minutes. Transfer the dough to a large bowl that has been lightly greased with oil. Cover it with a damp towel and let rise for 1 ½ hours in a warm place until doubled in bulk.

Place dough onto a lightly floured surface. Divide the dough in half and each half into 5-6 pieces (to suit the size of your burgers). Roll into rounds and flatten with the palm of your hand onto parchment-lined baking sheet; placing buns about 1/2-1 inch apart.

Cover with a damp towel and let them rise for 25 minutes. Whisk the remaining egg with 1 tablespoon of water and brush tops of buns with the egg wash. Bake in oven preheated to 350 F degrees for 20 to 30 minutes, until golden brown. Let cool 10 minutes before slicing and serving. Makes 10 -12 buns.

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

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I love beef and health beef recipes.

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)

    Healthy crostini appetizer also easy beef recipe.

    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.