Greek-Style
Beef Pitas
Cook’s
Notes
20 to 25 minutes. Makes 4 servings.
1 pound beef round tip steaks,
cut 1/8 to 1/4 inch thick
1 tablespoon lemon pepper
2 to 3 teaspoons vegetable oil
3/4 cup plain or seasoned hummus
4 whole wheat pita breads,
cut crosswise in half
Toppings:
Sliced cucumber, tomatoes, red onion
1. STACK beef steaks; cut lengthwise in half, then crosswise into 1-inch wide strips.
Combine beef and lemon pepper in medium bowl.
2. HEAT 2 teaspoons oil in large nonstick skillet over medium-high heat until hot.
Add 1/2 of beef; stir-fry 1 to 3 minutes or until outside surface of beef is no longer pink.
(Do not overcook.) Remove from skillet. Repeat with remaining beef, adding remaining
1 teaspoon oil to skillet, if necessary.
3. SPREAD hummus evenly in pita pockets. Fill with equal amounts of beef and toppings,
as desired.
Serving Suggestion:
For a quick and easy lemony
couscous, toss hot cooked
whole wheat couscous with
fresh lemon juice, freshly
grated lemon peel, salt
and pepper.
Nutrition information per serving: 420 calories; 13g fat (3g saturated fat; 5g monounsaturated fat); 75mg cholesterol;
723mg sodium; 44g carbohydrate; 6.6g fiber; 32g protein; 6.2mg niacin; 0.7mg vitamin B6; 1.3mcg vitamin B12;
4.6mg iron; 55.7mcg selenium; 5.5mg zinc.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
Asian
B-B-Q Steak
Cook’s
Notes
Marinade:
1/2 cup ketchup
1/4 cup hoisin sauce
1/4 cup orange juice
2 teaspoons minced fresh ginger
1. COMBINE marinade ingredients in small bowl. Remove and refrigerate 1/2 cup for sauce.
Place beef steak and remaining marinade in food-safe plastic bag; turn steak to coat.
Close bag securely and marinate in refrigerator 6 hours or as long as overnight,
turning occasionally.
2. REMOVE steak from marinade; discard marinade. Place steak on grid over medium,
ash-covered coals. Grill, uncovered, 8 to 9 minutes for medium rare doneness, turning
occasionally. (Do not overcook.)
3. MEANWHILE pour reserved marinade into small microwave-safe dish; cover with vented
plastic wrap. Microwave on HIGH 1 to 1-1/2 minutes or until heated through, stirring every
30 seconds. Carve steak into thin slices; season with salt and pepper, as desired. Serve with
sauce and green onions, if desired.
Nutrition information per serving: 211 calories; 5g fat (2g saturated fat; 2g monounsaturated fat); 62mg cholesterol;
480mg sodium; 12g carbohydrate; 0.4g fiber; 28g protein; 5.4mg niacin; 0.4mg vitamin B6; 1.5mcg vitamin B12;
2.6mg iron; 31.2mcg selenium; 4.8mg zinc.
Cook’s Tips:
Hoisin sauce is found in the
Asian section of the ethnic
aisles in most supermarkets.
For gas grilling, preheat grill
according to manufacturer’s
directions for medium heat.
Grill steak, covered, 10 to 11
minutes for medium rare
doneness, turning once.
(Do not overcook.)
Serving Suggestion:
Serve with cooked brown rice
and a simple Asian-inspired
salad of fresh spinach,
drained Mandarin orange
segments, red onion and
your favorite reduced fat or
fat-free dressing.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source
of iron.
Wild West
Beef Hash
Cook’s
Notes
40 to 45 minutes. Makes 4 servings.
1 pound ground beef (95% lean)
3 cups frozen potatoes O’Brien
Salt and pepper
1 jar (15 to 16 ounces) prepared
thick-and-chunky salsa
1 cup frozen corn
1/4 cup chopped fresh cilantro
1 cup shredded reduced fat Cheddar
cheese or Mexican cheese blend
Toppings:
Reduced fat dairy sour cream, chopped
fresh cilantro, lime wedges (optional)
1. SPRAY large nonstick skillet with cooking spray; heat over medium heat until hot.
Add potatoes; cook 10 to 12 minutes or until lightly browned, stirring occasionally.
Remove from skillet. Keep warm.
2. BROWN ground beef in same skillet over medium heat 8 to 10 minutes or until beef
is not pink, breaking up into 3/4-inch crumbles. Season beef with salt and pepper, as
desired. Stir in salsa, corn and 1/4 cup cilantro; cook 5 minutes or until heated through,
stirring occasionally. Stir in potatoes; sprinkle with cheese. Cook 1 to 2 minutes or until
heated through and cheese is melted.
3. SERVE with toppings, if desired.
Nutrition information per serving: 392 calories; 9g fat (4g saturated fat; 3g monounsaturated fat); 82mg cholesterol;
1109mg sodium; 44g carbohydrate; 3.8g fiber; 35g protein; 8.4mg niacin; 0.7mg vitamin B6; 2.4mcg vitamin B12;
4.6mg iron; 24.1mcg selenium; 7.2mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, and a good source
of fiber.
Cook’s Tip:
Refrigerated diced potatoes
may be substituted for frozen
potatoes.
Serving Suggestion:
Save time with a salad of
romaine lettuce, baby carrots,
broccoli florets, cherry
tomatoes, cucumbers and
slivered red onion from the
supermarket salad bar.
© 2007, Cattlemen’s Beef Board and National Cattlemen’s Beef Association. May be duplicated for instructional purposes.
1 beef top round steak,
cut 3/4 inch thick (about 1 pound)
Salt and pepper
Sliced green onions (optional)
1
15 to 20 minutes + marinating time. Makes 4 servings.
Braided Beef
Stromboli
Cook’s
Notes
45 to 55 minutes. Makes 4 servings.
1
1
3/4
1/2
pound ground beef (95% lean)
teaspoon ground cumin
cup chili sauce
cup shredded carrots
1/3 cup raisins
Salt and pepper
1 package (13.8 ounces) refrigerated
pizza dough
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 3/4-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 press dough into 15 x 10-inch rectangle. Spoon filling down center
of rectangle, leaving 2-1/2-inch border on long sides and 1/4-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.
Nutrition information per serving: 505 calories; 10g fat (4g saturated fat; 3g monounsaturated fat); 76mg cholesterol;
1475mg sodium; 69g carbohydrate; 6.0g fiber; 34g protein; 7.3mg niacin; 0.5mg vitamin B6; 2.2mcg vitamin B12;
6.4mg iron; 19.0mcg selenium; 6.1mg zinc.
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:
Toss mixed greens with
halved or sliced strawberries
and kiwi, toasted almonds
and a citrus vinaigrette for a
delicious side salad.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, and a good
source of fiber.
Easy Baked Beef, Bean
& Corn Quesadillas
1 pound ground beef (95% lean)
Salt and pepper
1 cup prepared salsa
1/2 cup canned black beans,
rinsed, drained
1/2 cup frozen corn, defrosted,
drained well
8 small flour tortillas
(6 to 7-inch diameter)
3/4 cup shredded reduced fat Cheddar
cheese or Mexican cheese blend
1. HEAT oven to 400°F. Brown ground beef in large nonstick skillet over medium heat 8 to
10 minutes or until beef is not pink, breaking up into 3/4-inch crumbles. Season with salt
and pepper, as desired.
2. STIR in salsa, beans and corn; cook and stir 4 to 5 minutes or until thickened and
heated through.
3. SPRAY baking sheet with cooking spray. Arrange 4 tortillas on baking sheet, overlapping
slightly, if necessary. Sprinkle 1/2 of cheese evenly over tortillas. Spoon beef mixture evenly
over cheese; top with remaining cheese and tortillas. Spray top tortillas with
cooking spray.
4. BAKE in 400°F oven 11 to 13 minutes or until quesadillas are lightly browned and
edges are crisp. Cut into wedges to serve.
Nutrition information per serving: 452 calories; 13g fat (5g saturated fat; 6g monounsaturated fat); 80mg cholesterol;
1151mg sodium; 46g carbohydrate; 5.3g fiber; 38g protein; 8.9mg niacin; 0.5mg vitamin B6; 2.4mcg vitamin B12;
5.8mg iron; 36.0mcg selenium; 7.1mg zinc.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
Serving Suggestion:
A simple Mexican-style
coleslaw of packaged coleslaw
tossed with sliced green
onions, olive oil, lime juice,
salt and pepper makes a
great side.
1
35 to 40 minutes. Makes 4 servings.
© 2007, Cattlemen’s Beef Board and National Cattlemen’s Beef Association. May be duplicated for instructional purposes.
Cook’s
Notes
Get Up
& Go Beef Burritos
Cook’s
Notes
30 to 35 minutes. Makes 4 servings.
1 pound boneless beef top sirloin steak,
cut 1 inch thick
1/2 teaspoon dried Mexican seasoning
Salt
2 eggs, slightly beaten
2 egg whites, slightly beaten
2 tablespoons water
4 medium spinach or flour tortillas
(10-inch diameter), warmed
1/2 cup prepared thick-and-chunky salsa
1/2 cup shredded reduced fat
Cheddar cheese
Toppings:
Fat free dairy sour cream, additional
prepared thick-and-chunky salsa
(optional)
1. CUT beef steak lengthwise in half, then crosswise into 1/8 to 1/4-inch thick strips.
Combine beef strips and Mexican seasoning in medium bowl; toss to coat.
2. SPRAY large nonstick skillet with cooking spray; heat over medium-high heat until hot.
Add 1/2 of beef; stir-fry 1 to 3 minutes or until outside surface of beef is no longer pink.
Remove from skillet. Repeat with remaining beef. Season with salt, as desired; keep warm.
Wipe out skillet using paper towels, if necessary.
3. COMBINE whole eggs, egg whites and water in small bowl. Spray same skillet with
cooking spray; heat over medium-low heat until hot. Add egg mixture; cook and stir
1 to 2 minutes or until scrambled and just set.
4. LAYER 1/4 of beef on each tortilla, leaving 1-1/2-inch border on right and left sides;
top with 2 tablespoons salsa, 1/4 of eggs and 2 tablespoons cheese. Fold right and
left sides of tortilla over filling. Fold bottom edge up over filling and roll up tightly.
Serve with toppings, if desired.
Cook’s Tip:
One cup egg substitute may
be substituted for whole eggs
and egg whites.
Nutrition information per serving
(using 1 cup egg substitute
~ 1/4 cup = 1 egg): 467 calories;
14g fat (4g saturated fat;
6g monounsaturated fat);
53mg cholesterol; 965mg sodium;
41g carbohydrate; 2.2g fiber;
43g protein; 10.1mg niacin;
0.6mg vitamin B6; 1.7mcg vitamin B12;
5.4mg iron; 64.1mcg selenium;
6.3mg zinc.
Serving Suggestion:
Make a parfait with fresh
strawberries, blueberries
and/or raspberries topped
with reduced fat granola and
fat free yogurt.
Nutrition information per serving: 459 calories; 14g fat (5g saturated fat; 6g monounsaturated fat); 158mg cholesterol;
917mg sodium; 41g carbohydrate; 2.2g fiber; 40g protein; 10.0mg niacin; 0.6mg vitamin B6; 1.7mcg vitamin B12;
4.6mg iron; 59.8mcg selenium; 5.8mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
Thai Beef Wok
‘N’ Roll-Ups
1 pound beef flank steak
3 tablespoons teriyaki marinade
and sauce
1 small red bell pepper,
cut into thin strips
1/4 cup reduced fat peanut butter or
regular peanut butter
1/4 cup chopped green onions
1/4 to 1/2 teaspoon ground black pepper
Salt
8 medium to large green or red
leaf lettuce leaves
1. CUT beef steak lengthwise in half, then crosswise into 1/8 to 1/4-inch thick strips.
Combine beef strips and 2 tablespoons teriyaki marinade in medium bowl; toss to coat.
Set aside.
2. SPRAY large nonstick skillet or wok with cooking spray; heat over medium-high heat until
hot. Add bell pepper; stir-fry 2 to 3 minutes or until crisp-tender. Remove from
skillet. Set aside.
3. ADD 1/2 of beef to same skillet or wok over medium-high heat; stir-fry 1 to 3 minutes or
until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet.
Repeat with remaining beef.
4. RETURN beef to skillet. Add peanut butter, green onions, bell pepper and remaining
1 tablespoon teriyaki marinade; cook and stir until beef and vegetables are evenly coated
and heated through. Season with black pepper and salt, as desired. Spoon beef mixture
evenly onto lettuce leaves and roll up.
Nutrition information per serving: 275 calories; 12g fat (4g saturated fat; 3g monounsaturated fat); 42mg cholesterol;
608mg sodium; 11g carbohydrate; 1.8g fiber; 28g protein; 9.6mg niacin; 0.6mg vitamin B6; 1.4mcg vitamin B12;
2.2mg iron; 27.3mcg selenium; 4.9mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source
of iron.
Cook’s Tip:
Add thinly sliced
cucumbers to the roll-ups
for extra crunch.
Serving Suggestion:
For a quick Asian side,
toss cooked whole wheat
spaghetti with sesame oil
and sliced green onions.
1
30 to 35 minutes. Makes 4 servings.
© 2007, Cattlemen’s Beef Board and National Cattlemen’s Beef Association. May be duplicated for instructional purposes.
Cook’s
Notes
Baked Mighty
Mini Meatballs
Cook’s
Notes
40 to 45 minutes. Makes 4 servings.
1
1
1/4
2
pound ground beef (95% lean)
cup finely chopped fresh spinach
cup seasoned dry bread crumbs
egg whites or 1 whole egg
2
1
1/2
1/4
tablespoons water
teaspoon minced garlic
teaspoon salt
teaspoon pepper
Cook’s Tip:
For easy clean up, line
broiler pan (not rack) with
aluminum foil.
1. HEAT oven to 400°F. Combine ground beef, spinach, bread crumbs, egg whites, water,
garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
2. SHAPE into twenty four 1-inch meatballs. Place on rack in broiler pan.
3. BAKE in 400°F oven 15 to 17 minutes to medium (160°F) doneness, until not pink in
center and juices show no pink color.
Nutrition information per serving: 186 calories; 6g fat (3g saturated fat; 2g monounsaturated fat); 65mg cholesterol;
512mg sodium; 6g carbohydrate; 0.6g fiber; 26g protein; 5.6mg niacin; 0.4mg vitamin B6; 2.1mcg vitamin B12;
3.0mg iron; 23.8mcg selenium; 5.6mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source
of iron.
USE THE MINI MEATBALL RECIPE TO MAKE:
Meatballs
& Pasta
8 ounces dry pasta
1 jar (26 ounce) pasta sauce
1 recipe hot cooked Baked Mighty
Mini Meatballs (24 meatballs)
1. COOK pasta according to package directions; drain.
2. HEAT pasta sauce according to package directions until hot. Add hot cooked meatballs
to pasta sauce; stir to coat evenly. Serve over hot cooked pasta.
Nutrition information per serving: 533 calories; 11g fat (4g saturated fat; 4g monounsaturated fat); 65mg cholesterol;
1402 mg sodium; 69g carbohydrate; 3.1g fiber; 36g protein; 16.9mg niacin; 0.8mg vitamin B6; 2.1mcg vitamin B12;
6.5mg iron; 62.2mcg selenium; 7.4mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, and a good source
of fiber.
1 onion, thinly sliced, sautéed
1 bell pepper, thinly sliced, sautéed
shredded mozzarella cheese
or Italian cheese blend (optional)
1. HEAT marinara sauce according to package directions until hot. Add hot cooked meatballs;
stir to coat evenly.
2. SPOON meatball-sauce mixture evenly into rolls. Top with sautéed onion and bell pepper,
and cheese, if desired.
Nutrition information per serving: 367 calories; 10g fat (3g saturated fat; 4g monounsaturated fat); 65mg cholesterol;
1238mg sodium; 36g carbohydrate; 2.2g fiber; 31g protein; 11.3mg niacin; 0.6mg vitamin B6; 2.1mcg vitamin B12;
5.0mg iron; 35.9mcg selenium; 6.5mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
Meatball
Soup
1 can (15 ounces) Great Northern
or pinto beans, rinsed, drained
1 can (14-1/2 ounces) seasoned
diced tomatoes, undrained
1 can (13-3/4 to 14-1/2 ounces)
ready-to-serve beef broth
2 cups frozen mixed vegetables
1 cup water
1 recipe hot cooked Baked Mighty
Mini Meatballs (24 meatballs)
shredded Parmesan cheese (optional)
1. COMBINE beans, tomatoes, beef broth, vegetables and water in medium saucepan; bring
to a boil. Reduce heat; simmer 5 minutes.
2. ADD hot cooked meatballs; continue simmering 5 minutes to blend flavors. Serve with
cheese, if desired.
Nutrition information per serving: 380 calories; 7g fat (3g saturated fat; 2g monounsaturated fat); 65mg cholesterol;
1126mg sodium; 42g carbohydrate; 8.9g fiber; 37g protein; 6.1mg niacin; 0.5mg vitamin B6; 2.1mcg vitamin B12;
5.3mg iron; 28.2mcg selenium; 6.3mg zinc.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
1
1 jar (14-1/2 ounce) marinara sauce
1 recipe hot cooked Baked Mighty
Mini Meatballs (24 meatballs)
4 French bread rolls split
© 2007, Cattlemen’s Beef Board and National Cattlemen’s Beef Association. May be duplicated for instructional purposes.
Meatball
Sandwiches