1. Brown ground beef with cumin in large nonstick
skillet over medium heat 8 to 10 minutes or until beef is
not pink, breaking up into ¾-inch crumbles. Stir in chili
sauce, carrots, raisins, salt and pepper, as desired; cook 2
to 3 minutes or until carrots are crisp-tender and liquid
has evaporated, stirring occasionally.
2. Heat oven to 400°F. Spray large baking sheet with
cooking spray. Place pizza dough in prepared pan; roll or
Total Recipe Time: 45 to 55 min.
press dough into 15 x 10-inch rectangle. Spoon filling
down center of rectangle, leaving 2½-inch border on
long sides and ¼-inch border on short sides. Cut dough
at 1-inch intervals along each long side just to edge of
filling. Alternating sides, fold dough strips halfway up over filling at an angle, creating braided
appearance. Pinch short sides of dough together to seal and enclose filling.
3. Bake in 400°F oven 12 to 15 minutes or until crust is golden brown. Cut crosswise into 8 slices to
serve. Makes 4 servings.
Braided Beef
Stromboli
1 pound ground beef
(95% lean)
1 tsp. ground cumin
¾ cup chili sauce
½ cup shredded carrots
⁄ cup raisins
Salt and pepper
1 package (13.8 ounces)
refrigerated pizza dough
Cook’s Tip: One pound frozen whole wheat or white bread dough, defrosted, may be substituted for refrigerated pizza dough. Roll dough into
15 x 10-inch rectangle on lightly floured surface. If dough springs back, lightly cover and let rest 10 minutes. Transfer dough to prepared baking
sheet. Proceed with recipe as directed above, increasing baking time to 15 to 20 minutes.
Serving Suggestion: Serve with mixed greens tossed with halved or sliced strawberries and kiwi, toasted almonds and a citrus vinaigrette.
Nutrition information per serving: 512 calories; 10 g fat (4 g saturated fat; 3 g monounsaturated fat); 76 mg cholesterol; 2230 mg sodium;
76 g carbohydrate; 3.0 g fiber; 33 g protein; 6.5 mg niacin; 0.4 mg vitamin B₆; 2.2 mcg vitamin B₁₂; 6.0 mg iron; 18.0 mcg selenium; 6.1 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B₆, vitamin B₁₂, iron, selenium and zinc, and a good source of fiber.
© Cattlemen’s Beef Board and National Cattlemen’s Beef Association
How Can You Get Lean with Protein?
The 2005 Dietary Guidelines for Americans and MyPyramid recommend people “go lean with protein” each day. Some simple
tips to enjoy lean protein that can pack a powerful punch to maintain a healthy weight, as part of a balanced, active lifestyle:
Wake-Up Call
Start the day right with scrambled eggs in a whole-grain pita with vegetables.
Order a nonfat latte to add a protein boost to your caffeine fix.
Maximized Mid-Day Munchies
Pack beef jerky for a protein-powered treat.
Add lowfat cheese to apple slices for a savory, high-powered snack.
Snack on cottage cheese for a complete protein pick-me-up.
Treat
your body
to delicious
lean beef.
Lean Lunches
Isn’t it great that a food you crave can be so good for you too?
Add some protein to any salad with a hardboiled egg, lean beef or pork strips.
Enjoy an open-faced, lean roast beef or ham sandwich for a high-protein lunch.
Beef is easy to love because it tastes so great, but it’s also a naturally nutrient-rich source of
nine essential nutrients. The protein in beef helps strengthen and sustain your body. Evidence
shows that protein plays an important role in maintaining healthy weight, building muscle
and fueling physical activity.
And when you’ve got all that going for you, you and your loved ones are one big step
closer to a healthier lifestyle and at lower risk for disease.
Satisfying Suppers
Add lean ground beef to chili or other soups to spice up the protein power.
Don’t forget sliced lean steak or pork strips in your stir-fry for more protein sizzle.
Get more protein in your meal by adding skinless chicken breast pieces or salmon chunks to a vegetable kabob.
1. Pound veal cutlets to ⁄-inch thickness, if
necessary. Combine flour, ½ teaspoon salt, paprika
and white pepper in shallow dish. Lightly coat cutlets
with seasoned flour.
2. Heat ½ tablespoon butter in large nonstick skillet
over medium heat until melted. Place 2 or 3 cutlets in
Total Recipe Time: 35 minutes
skillet; cook 2 to 3 minutes or until veal is cooked
through, turning once. Remove cutlets; keep warm.
Repeat with ½ tablespoon butter and remaining
cutlets.
3. Add wine and lemon juice to skillet; increase heat
to medium-high. Cook and stir until browned bits
Sauce:
attached to skillet are dissolved and liquid is reduced by half. Remove
⁄ cup dry white wine
from heat. Stir in 1 tablespoon room temperature butter and capers.
2 tbsp. fresh lemon juice Season with salt, as desired. Spoon sauce over cutlets. Serve immediately.
Veal Piccata
1 pound veal leg cutlets,
cut ⁄ to ¼ inch thick
¼ cup all-purpose flour
½ tsp. salt
⁄ tsp. sweet paprika
⁄ tsp. ground white pepper
1 tbsp. unsalted butter
1 tbsp. unsalted butter,
at room temperature
2 tsp. capers
Salt
Makes 4 servings.
Nutrition information per serving: 263 calories; 10 g fat; 107 mg cholesterol; 404 mg sodium; 7 g
carbohydrate; 29 g protein; 11.3 mg niacin; 0.5 mg vitamin B₆; 1.3 mcg vitamin B₁₂; 1.3 mg iron; 3.0 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B₆, vitamin B₁₂ and zinc.
© Cattlemen’s Beef Board and National Cattlemen’s Beef Association
1. Combine cinnamon and pepper; press evenly onto
beef steaks. Heat large nonstick skillet over medium heat
until hot. Place steaks in skillet; cook 9 to 12 minutes for
medium rare to medium doneness, turning occasionally.
2. Combine hoisin sauce and honey in large bowl. Carve
steaks into thin slices; season with salt, if desired. Add
steak slices, coleslaw mix and apple to hoisin mixture;
toss to coat.
Total Recipe Time: 25 to 30 minutes 3. Place equal amounts of beef mixture down center of
each tortilla, leaving 1½-inch border on right and left
sides. Fold bottom edge up over filling. Fold right and
left sides to center, overlapping edges; secure with
beef tri-tip steaks, cut 1 inch thick (about 4 ounces each)
wooden picks, if necessary. Makes 4 servings.
tsp. ground cinnamon
Cook’s Tip: One boneless beef top sirloin steak, cut ¾ inch thick or 2 beef
tsp. pepper
shoulder center steaks, cut ¾ inch thick (about 1 pound) may be substituted for
tri-tip steaks. Pan-broil top sirloin steak 10 to 13 minutes (shoulder center steaks
cup hoisin sauce
9 to 12 minutes) for medium rare to medium doneness, turning once.
tbsp. honey
Nutrition information per serving: 385 calories; 9 g fat (3 g saturated fat;
Salt (optional)
4 g monounsaturated fat); 61 mg cholesterol; 658 mg sodium;
59 g carbohydrate; 6.3 g fiber; 30 g protein; 8.8 mg niacin; 0.7 mg vitamin B₆;
cups tri-color coleslaw mix
1.3 mcg vitamin B₁₂; 3.5 mg iron; 28.0 mcg selenium; 5.5 mg zinc.
(with green cabbage, red cabbage and carrots)
This recipe is an excellent source of fiber, protein, niacin, vitamin B₆, vitamin B₁₂,
Granny Smith apple
iron, selenium and zinc.
medium whole wheat flour tortillas (8 to 10-inch diameter), warmed
Mu Shu Steak
& Apple Wraps
4
¾
¼
¼
1
3
1
8
OFFICIAL ENTRY FORM • NO PURCHASE NECESSARY
Lean on Nutrient-Rich Beef
Please Hand Print Carefully:
Nutrient-rich lean beef provides high-quality protein, iron, zinc and
B-vitamins. And, according to scientific research, eating more
high-quality protein like that found in beef may optimize muscle
strength and metabolism, and ultimately improve overall health.¹
NAME ____________________________________________________________________________
STREET ADDRESS (No P.O. Boxes) __________________________________________
___________________________________________________________________________________
Look for lean. There are 29 cuts of lean beef with fat content
falling between that of a skinless chicken breast and a skinless
chicken thigh when comparing cooked 3-ounce servings.
CITY _____________________________________________________________________________
STATE _______ ZIP ____________________ DATE OF BIRTH _______________________
Shopping Tip: To locate lean cuts, choose those with “loin” or “round” in the
name such as sirloin, tenderloin, top round or eye round. For ground beef,
look for 90% to 98% lean on the label.
DAYTIME PHONE _______________________________________________________________
EMAIL (optional) ______________________________________________________________
Lose the fat. Trim all visible fat around the edges before cooking.
STORE LOCATION ______________________________________________________________
Be Portion Size Wise. A 3-ounce cooked portion of beef is about the
size of a deck of cards. A 3-ounce cooked hamburger is about the size
of a hockey puck.
1 Wolfe R. The underappreciated role of muscle in health and disease.
American Journal of Clinical Nutrition. 2006. 84:475-482.
Complete and mail, by 2/28/2009, to:
LEAN BEEF SWEEPSTAKES, P.O. Box 2478, Westport, CT 06880
or Go To LeanBeefSweepstakes.com
© Cattlemen’s Beef Board and National Cattlemen’s Beef Association
ONE GRAND PRIZE: AN INDULGENT SPA GETAWAY
TEN FIRST PRIZES: “THE HEALTHY BEEF COOKBOOK”
FIFTY SECOND PRIZES: $10.00 GROCERY GIFT CARD
Official Rules: No Purchase Necessary. To Enter: Use the official entry form, enter online at leanbeefsweepstakes.com, or complete a 3" x 5"
card with your name, date of birth, complete address, daytime phone number plus the words “Lean Beef Sweepstakes” and mail with the
correct amount of postage to Lighten Up with Lean Beef, P.O. Box 2478, Westport, CT 06880. Contest ends February 28, 2009. Online entries
are limited to one per day for each household. Enter as often as you wish by mail, but each entry must be mailed separately. Entries must be
postmarked by February 28, 2009 and received no later than March 4, 2009. Mechanically produced, photocopied or facsimile entries will not
be accepted. All materials submitted become the property of Northeast Beef Promotion Initiative and will not be returned. Prizes: One (1)
Grand Prize will be awarded. Grand Prize consists of a spa getaway worth $500 (one gift certificate to SpaFinder in the amount of $500). Ten
(10) First Prizes will be awarded per retailer. First Prize is a copy of The Healthy Beef Cookbook. Fifty (50) Second Prizes will also be awarded
per retailer. Second Prize consists of a $10.00 gift card from participating grocery retailers. Drawing: One (1) Grand Prize Winner and Ten
(10) First Prize Winners will be selected in a random drawing on or around March 11, 2009. Odds of winning will depend on the total number
of eligible entries received. Winner will be notified by telephone on or around March 11, 2009 and may be required to execute an affidavit of
eligibility or prize may be forfeited and awarded to an alternate winner. Prizes are not redeemable for cash. Winner may not substitute or
transfer prizes. Streetmarc Advertising & Marketing, LLC and the Northeast Beef Promotion Initiative are responsible for overseeing awarding
of prize. Decisions are final. Winners will be announced on or about
March 11, 2009. Prize winners must claim their prize by March 31, 2009.
Who Can Enter: Sweepstakes open to legal U.S. citizens who are 18
years or older and who reside in the states where retailers are located.
Employees of the Northeast Beef Promotion Initiative, participating
retailers and their immediate family members, their respective parent and
affiliated companies, subsidiaries, advertising and promotional agencies
are not eligible to enter. Streetmarc Advertising & Marketing, LLC, and the
Northeast Beef Promotion Initiative are not responsible for lost or
misdirected entries. By entering, participants agree to be bound by these
Official Rules. By accepting a prize, winners agree to release and hold
Streetmarc Advertising & Marketing, LLC, the Northeast Beef Promotion
Initiative and sponsors harmless from any and all losses, damages, rights,
claims and actions of any kind resulting from acceptance, possession or
use of any prizes, including without limitation, personal injuries, death
and property damage. Void where prohibited by law. Winner’s List:
For a list of the winners, send a self-addressed stamped envelope to
Lighten Up with Lean Beef Winner’s List, P.O. Box 2478, Westport, CT 06880.