School, homework, sports, music and dance practices are back in full swing, giving families less time to prepare healthy meals and sit down to eat together.
The Nebraska Beef Council has solutions with quick and easy meals that are packed with protein.
Ann Marie Bosshamer, executive director of the Nebraska Beef Council, said meals prepared with beef are great for growing kids and for anyone trying to lose weight because they are high in protein. She said it is recommended that every meal include at least 25-30 grams of protein.
“Research shows that by eating the recommended amount of protein, you will feel fuller longer, therefore you won’t want to snack by 9:30 or 10 o’clock, therefore you will lose weight,” Bosshamer said.
Feeding kids protein or beef at breakfast will also keep them fuller longer, thus helping them stay focused on school work.
Obviously, beef isn’t the only form of protein as it’s also found in eggs, chicken, ham, nuts, peanut butter and other foods. But, Bosshamer, who worked at the Nebraska Beef Council for 21 years, has a penchant for beef.
We picked a few of our favorite beef recipes from The Nebraska Beef Council’s new mini recipe book “Simply Delicious” and the www.beefitswhatsfordinner.com website to share. All of the recipes in the book are also on the beef council’s website. The book includes recipes organized into categories: 5 Ingredients of Less, One-Dish Meals and Budget Friendly Meals. To request a copy of the recipe book, contact The Nebraska Beef Council at info@nebeef.org.
Prepare Italian-Style Beef Sausage. Stir in pizza sauce; cook 2 to 3 minutes or until heated through, stirring frequently. Keep warm and set aside.
Italian-Style Beef Sausage: Combine 1 pound Ground Beef, 1 teaspoon fennel seed, 1/2 teaspoon salt, 1/4 teaspoon coriander, 1/4 teaspoon garlic powder, 1/4 teaspoon paprika, 1/4 teaspoon black pepper and 1/8 to 1/4 teaspoon crushed red pepper in large bowl, mixing lightly but thoroughly. Heat large nonstick skillet over medium heat until hot. Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.
Place sandwich thins, cut sides up, on rack of broiler pan. Spoon equal amounts of sausage mixture on each bread half. Evenly sprinkle with cheese and toppings, as desired.
Place pizzas on rack of broiler pan so surface of cheese is 3 to 4 inches from heat. Broil 4 to 5 minutes or until cheese is melted and bubbly.
- Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
Brown Ground Beef with onion, bell pepper and garlic in large nonstick skillet over medium heat 8 to 10 minutes, breaking beef up into 1/2-inch crumbles. Pour off drippings, if necessary.
Stir in water, tomato paste, brown sugar, vinegar, chili powder and salt; bring to a boil. Reduce heat; simmer 5 minutes or until slightly thickened. Add spinach, beans and carrots; continue simmering 3 to 4 minutes or until heated through.
Spoon filling evenly in a row across center of each tortilla, leaving 1-1/2-inch border on right and left sides. Fold right and left sides of tortilla over filling. Fold bottom edge up over filling and roll up.
- Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160ºF. Color is not a reliable indicator of Ground Beef doneness.
Place parsley and garlic in food processor or blender container. Cover; process until finely chopped. Add oil, vinegar and salt; process just until blended.
Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge. Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla. Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.
Heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings.
Stir in potatoes. Cook 5 minutes, stirring occasionally. Stir in salsa and chilies; continue cooking 8 to 10 minutes or until potatoes are lightly browned, stirring occasionally. Sprinkle with cheese. Let stand 5 minutes.
Cook pasta in boiling salted water 10 minutes or until almost tender. Add asparagus; continue cooking 3 to 4 minutes or until pasta and asparagus are tender. Drain well.
Meanwhile, heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings.
Heat oil in same skillet over medium heat until hot. Add shallots and garlic; cook 3 to 4 minutes or until tender, stirring frequently. Remove from heat. Add beef; toss to mix. Season with salt and pepper, as desired.
Combine beef mixture with pasta and asparagus in large bowl; toss well. Sprinkle with cheese, if desired.
CHUCKWAGON BEEF & PASTA SKILLET
Heat large nonstick skillet over medium heat until hot. Add Ground Beef, bell pepper and onion; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings.
Stir in broth, pasta, barbecue sauce and 1/4 cup water; bring to a boil. Reduce heat to medium-low; cover and simmer 10 to 15 minutes or until pasta is almost tender. Uncover; cook 5 to 7 minutes or until pasta is tender and sauce is thickened, stirring occasionally. Sprinkle with cheese.
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