A Powerful Protein
March 23rd, 2012

The right cuts of lean beef are a healthy addition to your meals

Recipes and photo courtesy of The Beef Checkoff, http://www.BeefItsWhatsForDinner.com

Recipes and photo courtesy of The Beef Checkoff, http://www.BeefItsWhatsForDinner.com

Linda Hicks of the Plumas-Sierra Cattlewomen’s Association in Northern California is a believer in the health benefits of beef.

We believe quality beef begins wit ” h quality care, which is why we work hard to keep our animals healthy, safe and secure,” she says. “We care for all our animals 365 days a year at all hours and in all weather. We care for the land because it is our livelihood and legacy for future generations.”

According to Linda, less than 1 percent of the U.S. population is responsible for raising the beef that feeds Americans and those abroad.

“America’s farming and ranching families raise cattle to provide you with the delicious healthful beef you love,” says Linda.”We pride ourselves on providing delicious wholesome food.”

Linda says lean beef is a powerful protein.

“Most beef is considered natural, meaning it is minimally processed and contains no additives,” says Linda. “Rigorous safety inspections and strict government guidelines ensure the safety on the highest of levels.”

Garlic-Herb Crusted Beef Roast

1 boneless beef round rump roast or beef bottom round roast (3 to 4 pounds)

Salt and ground black pepper


2 teaspoons garlic-pepper seasoning

2 teaspoons dried basil leaves, crushed

2 teaspoons dried thyme leaves, crushed

1 teaspoon dried parsley leaves, crushed


Heat oven to 325 F. Combine rub ingredients in a small bowl; press evenly onto all surfaces of roast.

Place roast on a rack in a shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in the thickest part of the beef, not resting in fat. Do not add water or cover. Roast in 325 F oven 11/2 to 2 hours for medium rare doneness.

Remove roast when meat thermometer registers 135 F for medium rare. Transfer roast to a carving board. Tent loosely with aluminum foil. Let stand 15 to 20 minutes. Temperature will continue to rise about 10 F to reach 145 F for medium rare.

Carve roast into thin slices. Season with salt and black pepper, as desired.

Serves 6 or 8

Lime-Marinated Flank Steak With Stuffed Poblano Peppers

1 beef flank steak (about 1½ pounds)

1 14½-ounce can diced tomatoes with green chiles

¾ cup chopped fresh cilantro, divided

1/3 cup fresh lime juice

2 tablespoons olive oil

2 cups cooked brown rice

1 15-ounce can reduced-sodium or regular black beans, drained and rinsed

6 medium poblano chili peppers (about 4 inches long)


Toasted shelled pepitas (pumpkin seeds)

Crumbled queso frescos

Mild feta cheese and lime wedges (optional)


Drain tomatoes, reserving juice for marinade. Set aside tomatoes with green chiles.

Combine reserved tomato juice, ½ cup cilantro, lime juice and olive oil in a medium bowl. Cover and refrigerate 1/3 cup marinade for rice. Place beef steak and remaining marinade in a food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or overnight, turning occasionally.

Combine rice, reserved 1/3-cup marinade, diced tomatoes, black beans and remaining ¼-cup cilantro in a medium bowl. Season with salt and pepper, as desired. Set aside.

Cut slit lengthwise down 1 side of each poblano pepper to create pocket, leaving stem and tip intact. Make another small crosswise cut just below the stem to form a T-shaped opening. Remove and discard seeds and membranes, being careful to keep peppers intact. Spoon rice mixture evenly into peppers. Wrap each tightly in aluminum foil to seal.

Remove steak from marinade; discard marinade. Place steak in center of grill over medium, ash-covered coals. Arrange peppers around steak. Grill steak, covered, 11 to 16 minutes (over medium heat on preheated gas grill 16 to 21 minutes) for medium rare to medium doneness, turning occasionally.

Grill peppers, covered, 25 to 30 minutes (20 to 25 minutes on gas grill) or until peppers are tender and filling is heated through, turning occasionally.

Carve steak across the grain into thin slices. Remove peppers from foil. Serve peppers with steaks and toppings as desired.

Serves 6

Spanish-Style Beef and Rice Casserole

1¼pounds boneless beef chuck shoulder steaks, cut 3/4-inch thick

1½ tablespoons olive oil

½ cup chopped green bell pepper

1/3 cup chopped onion

1 clove garlic, crushed

¾ cup uncooked regular long grain rice

2 teaspoons chili powder

3/4 teaspoon salt

1/8 teaspoon pepper

1 14½-ounce can Mexican-style diced tomatoes, undrained

¾ cup frozen peas, defrosted


Heat oven to 350 F. Trim fat from beef steaks. Cut steaks lengthwise in half and then crosswise into ¼-inch thick strips.

In ovenproof Dutch oven, heat oil over medium-high heat until hot. Add beef, bell pepper, onion and garlic (half at a time) and stir-fry 2 to 3 minutes, or until outside surface of beef is no longer pink. Stir in rice, chili powder, salt and pepper.

In a 2-cup glass measure, add tomatoes and enough water to measure 2 cups; add to beef mixture. Bake in 350 F oven, tightly covered, 50 minutes or until beef and rice are tender. Remove from oven and stir in peas.

Serves 4