Monday, March 23, 2009
Beef: It's What's For Dinner
It's 'Beef Week' here at Cooking with Anne, but not like you may be thinking. While many of my recipes come from the family and comfort food angle, the beef recipes I'm sharing this week are actually healthy ones. Be sure to stay tuned all week long for your chance to win one of 3 copies of The Healthy Beef Cookbook and a $100 gift card so you can make your own fabulous beef dinners.
I bet you're thinking what I've always thought; "Beef can't be good for you, no matter what." Well, I have been delightfully proven wrong. Consider this: A skinless chicken breast has 3 grams of fat and a skinless chicken thigh has 9.2 grams of fat. There are 29 cuts of beef that fall within the 3 gram to 9.2 gram fat range. No ... really. Go on and check it out for yourself! Amazing, isn't it?
And, if you want to know more about eating beef and your health (beyond just the fat label) check out Healthy Eating with Beef at www.beefitswhatsfordinner.com and also read 'Read Meat, Reclaimed', By Sara Dickerman in the February 2009 issue of Bon Appetit.
Need recipes for all those lean cuts? You can find more than you need for a year's worth of meals HERE. Now, on to the first of 3 recipes I chose for this week.
Yesterday's Sunday Dinner was Ancho Chili Rubbed Roast. I think the flavors of chili, cocoa, cinnamon and garlic belnded together perfectly and the beef itself was divine. This was great with the accompanying sweet potatoes and bright green beans. Everyone loved it, including Monsieur Picky (a.k.a. hubby) and the two smallest noseminers asked for thirds.
Ancho Chili-Rubbed Beef Roast
Total recipe time: 2 to 2-3/4 hours
Makes 6 to 8 servings
1. 1 beef round (sirloin) tip roast (about 3 to 4 pounds)
1. 2 tablespoons ground ancho chili powder
2. 1 tablespoon minced garlic
3. 2 teaspoons unsweetened cocoa powder
4. 1 teaspoon ground cinnamon
5. 1 tablespoon vegetable oil
6. 2-1/2 pounds sweet potatoes, peeled, cut into 1-inch pieces
1. Heat oven to 325°F. Combine Ancho Rub ingredients in small bowl. Reserve 2 tablespoons rub for potatoes. Press remaining rub mixture evenly onto beef roast.
2. Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 325°F oven 1-3/4 to 2 hours for medium rare; 2-1/4 to 2-1/2 hours for medium doneness.
3. Remove roast when meat thermometer registers 140°F for medium rare; 155°F for medium. Transfer to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 5°F to reach 145°F for medium rare; 160°F for medium.)
4. Meanwhile combine reserved rub with oil in large bowl. Add sweet potatoes; toss to coat evenly. Place potatoes on metal baking pan sprayed with cooking spray. Cover with aluminum foil and roast for 1 hour. Uncover potatoes; stir and continue roasting 10 to 15 minutes or until tender.
5. Carve beef roast into thin slices; serve with potatoes. Season beef and potatoes with salt, as desired.
Nutritional Information Per Serving
Nutrition information per serving (1/6 of recipe): 472 calories; 14 g fat (4 g saturated fat; 5 g monounsaturated fat); 150 mg cholesterol; 139 mg sodium; 36 g carbohydrate; 6.1 g fiber; 50 g protein; 9.7 mg niacin; 1.0 mg vitamin B6; 2.6 mcg vitamin B12; 5.9 mg iron; 53.7 mcg selenium; 8.6 mg zinc.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
Nutrition information per serving (1/8 of recipe): 367 calories; 10 g fat (3 g saturated fat; 3 g monounsaturated fat); 112 mg cholesterol; 124 mg sodium; 29 g carbohydrate; 4.5 g fiber; 37 g protein; 7.1 mg niacin; 0.8 mg vitamin B6; 1.9 mcg vitamin B12; 3.9 mg iron; 40.5 mcg selenium; 6.5 mg zinc. This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.
*If it helps you to feel any better about reading on, I bought organic grass-fed beef for this week's posting.
Posted by Anne Coleman at 8:36 AM
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This sounds wonderful!
Funny you mentioned buying grass-fed beef. I'm searching out a local source for it. I've read too much lately to bring myself to buy beef from the grocer.
We've made the switch to grass fed beef at our house, and I think the flavor alone is well worth the extra cost.
This roast looks fabulous... maybe it's the chile-head in me, but I'm drooling!
This sounds wonderful! I love beef, chicken kind of grosses me out, but I make it because it is "healthier" so I'm thrilled over the idea of healthy beef recipes!
That is a delicious sounding recipe for a sirloin tip! Grass-fed is definitely a great choice, esp. if it's finished on green grasses and in peak season. [Not everyone can find a really good source in part because it's so seasonal.] At minimum, for best results try to find beef that's been raised without the use of antibiotics and growth hormones AND that's been aged at least 14 days. The aging helps tenderize the meat and can also enhance flavor.
I get beef fresh from my grandpas farm! Doe not get any better than that! Thanks for sharing!
Looks like a great roast. I love the dark crust on the outside from the rub!
Very interesting sounding rub! Timely post about beef - today there has been a fair bit in the news about the study that found poorer health outcomes among those who ate more red meat. One of the criticisms was that not all red meat should be painted with the same brush and this posts sends a similar message.
I love the coffee coloured crust of the meat...packed with "flava"!
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