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Main Dish
Salads
Fresh and Fabulous
Italian Beef and Fennel Salad
Thai Beef and Cucumber Salad
Samba Beef Salad
(Family Features) - From your kitchen! Taste bud-tingling beef salads feature
favorite flavors and easy preparation, plus, they're a nutrition
powerhouse. They are an excellent source of protein, niacin,
vitamin B-6, vitamin B-12 and zinc — and a good or excellent
source of iron and fiber.
Beef Salad Basics
The recently released 2005 Dietary Guidelines for Americans
encourage making smart food choices from every food group. Beef
main dish salads are a delicious way to add a variety of
naturally nutrient-rich foods to your meals at home.
- Nutrient-rich salad ingredients include colorful fruits and
vegetables (the deeper the color, the richer in nutrients); whole
grains such as whole wheat pasta or brown rice; and non or lowfat
dairy products.
- Lean beef choices are perfect for salads. There are 19 cuts that
meet government guidelines for lean such as these favorite
steaks: top loin, top sirloin, tenderloin, T-Bone and top round.
Beef also provides essential nutrients including zinc, iron,
protein, niacin and vitamins B-6 and B-12.
- Recipes aren't even necessary. A delicious beef salad can be as
easy as tossing fresh cut-up vegetables (bell peppers, carrots,
mushrooms, red onion), toasted walnuts or almonds and shredded
Parmesan cheese with packaged salad greens. Top with strips of
cooked lean beef and drizzle with a favorite vinaigrette or a
prepared salad dressing. Serve with a whole grain roll.
Italian Beef and Fennel Salad
Total preparation and cooking time: 1 hour
2 boneless beef top loin (strip) steaks, cut 3/4 inch thick (8 ounces each) or 1 boneless beef top sirloin steak, cut 3/4 inch thick (1 pound)
2 medium red bell peppers, cut into 1-inch pieces
8 ounces asparagus, cut into 2-inch pieces
2 cups uncooked whole-wheat spiral pasta
1 large fennel bulb
1 cup thinly sliced red onion
1 teaspoon garlic-pepper seasoning
Vinaigrette:
1/4 cup fresh lemon juice
2 tablespoons olive oil
1 tablespoon white wine vinegar
2 teaspoons chopped fresh oregano
1 teaspoon minced garlic
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
- Heat oven to 425°F. Place bell peppers and asparagus on metal
baking pan; spray vegetables with nonstick cooking spray. Roast
in 425°F oven 20 to 25 minutes or until tender. Set aside; cool.
Whisk vinaigrette ingredients in small bowl until blended. Set
aside.
- Meanwhile cook pasta according to package directions, omitting
oil and salt; drain. Set aside; cool. Remove feathery tops from
fennel bulb, reserving several for garnish, if desired. Trim and
discard fennel stalks from bulb. Cut bulb lengthwise into
quarters; remove and discard core. Thinly slice fennel quarters
lengthwise. Place sliced fennel, pasta and onion in large bowl.
Set aside.
- Press garlic-pepper seasoning evenly onto beef steaks. Heat
large nonstick skillet over medium heat until hot. Place top loin
steaks in skillet; cook 10 to 12 minutes for medium rare to
medium doneness (top sirloin steak, 10 to 13 minutes for medium
rare to medium doneness), turning once.
- Carve steak into thin slices. Add steak slices and roasted
vegetables to pasta mixture; toss to coat evenly with
vinaigrette. Garnish with reserved fennel tops, if desired.
Makes 4 servings
Cook's Tip: Fennel is an aromatic plant with a pale green base,
celery-like stems and bright green feathery foliage that can be
eaten raw or cooked. It can be found near similar root vegetables
such as celery in the produce section at your local grocer.
Nutrition information per serving, using beef top loin: 467
calories, 14g fat, 56mg cholesterol, 341mg sodium, 54g
carbohydrate, 9.1g fiber, 36g protein, 11.6mg niacin, 1.0mg
vitamin B-6, 1.4mcg vitamin B-12, 5.6mg iron, 6.5mg zinc
Thai Beef and Cucumber Salad
Total preparation and
cooking time: 45 minutes
Marinating time: 30 minutes to 2 hours
1 pound beef top round steak or 1 pound beef shoulder center steaks (Ranch Steaks), cut 3/4 inch thick
1 English or hothouse cucumber, cut lengthwise in half, then crosswise into thin slices
1 teaspoon olive oil
1 cup halved grape tomatoes
2 tablespoons chopped fresh cilantro
2 tablespoons chopped unsalted dry-roasted peanuts
Beef Marinade:
1/3 cup reduced sodium soy sauce
1/4 cup creamy peanut butter
1 tablespoon minced fresh ginger
1 teaspoon minced garlic
Cucumber Marinade:
1/4 cup rice vinegar
2 tablespoons sugar
1 tablespoon minced fresh ginger
1 tablespoon fresh lime juice
- Cut beef steak lengthwise in half, then crosswise into 1/8-
inch thick strips. Combine beef marinade ingredients in large
bowl. Add beef; toss to coat. Cover and marinate in refrigerator
30 minutes to 2 hours.
- Whisk cucumber marinade ingredients in medium bowl until sugar
is dissolved. Stir in cucumber. Cover and marinate in
refrigerator 20 to 30 minutes. Drain cucumber in colander;
discard marinade. Set aside.
- Remove steak from marinade; discard marinade. Heat oil in
large skillet over medium-high heat until hot. Add 1/2 of beef;
stir-fry 1 to 2 minutes or until outside surface of beef is no
longer pink. (Do not overcook.) Remove from skillet. Repeat with
remaining beef.
- Toss cucumber, tomatoes, cilantro and peanuts in large bowl.
Divide evenly among 4 plates. Arrange steak slices over salad.
Makes 4 servings
Nutrition information per serving, using beef top round: 281
calories, 12g fat, 61mg cholesterol, 484mg sodium, 10g
carbohydrate, 2.3g fiber, 32g protein, 6.9mg niacin, 0.5mg
vitamin B-6, 1.5mcg vitamin B-12, 2.8mg iron, 5.2mg zinc
Samba Beef Salad
Total preparation and cooking time: 30 minutes
Marinating time: 30 minutes to 2 hours
2 beef shoulder center steaks (Ranch Steaks), cut 3/4 inch thick
(8 ounces each) or 1 boneless beef top sirloin steak, cut 3/4 inch thick (1 pound)
Salt
1 package (5 ounces) mixed salad greens (6 cups)
1 cup sweetened dried cranberries or cherries
1/4 cup pepitas, toasted
1/4 cup prepared tomatillo salsa
2 tablespoons crumbled queso fresco cheese or crumbled goat cheese
Dressing:
2/3 cup fresh orange juice
3 tablespoons olive oil
1 to 2 minced chipotle peppers in adobo sauce
1 teaspoon ground cumin
1 teaspoon coarse grind black pepper
1 teaspoon minced garlic
1/2 teaspoon salt
- Whisk dressing ingredients in small bowl. Place beef steaks
and 2/3 cup dressing in food-safe plastic bag; turn steaks to
coat. Close bag securely and marinate in refrigerator 30 minutes
to 2 hours, turning occasionally. Cover and reserve remaining
dressing in refrigerator.
- Remove steaks from marinade; discard marinade. Place steaks on
grid over medium, ash-covered coals. Grill, covered, 9 to 11
minutes for medium rare to medium doneness (top sirloin steak, 13
to 16 minutes for medium rare to medium doneness), turning once.
Carve steaks into thin slices; season with salt, as desired.
- Toss greens with cranberries, pepitas and reserved dressing.
Divide greens evenly among 4 plates. Arrange steak slices over
greens. Spoon salsa over steak slices; sprinkle with cheese.
Makes 4 servings
Cook's Tip: Pepita is the Mexican term for a hulled pumpkin seed.
Dark-green pepitas have a delicate flavor that is even better
when toasted. To toast pepitas, heat in ungreased skillet over
medium heat until lightly browned, stirring constantly. Toasted
pine nuts may be substituted for pepitas.
Nutrition information per serving, using beef shoulder center:
376 calories, 15g fat, 61mg cholesterol, 318mg sodium, 36g
carbohydrate, 4.2g fiber, 26g protein, 4.0mg niacin, 0.5mg
vitamin B-6, 2.7mcg vitamin B-12, 4.4mg iron, 6.3mg zinc
For additional recipes and nutrition information including the 19
lean beef cuts, visit www.BeefItsWhatsForDinner.com.
SOURCE: Cattlemen's Beef Board and National Cattlemen's Beef Association
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