Pump up the protein with lean beef recipes

A single three-ounce serving of beef provides 10 essential nutrients, including more than half of the daily recommended intake of protein.

Choose one of the leanest cuts of beef, strip steaks, T-bones or tenderloins, and all of that protein and nutrients are packed in just 150 calories with less than 4.5 grams of saturated fat.

Serve up steaks and ground beef with a side of health such as Chicken-Fried Steak + Gravy, Cheesy Broccoli-Potato Mash and Super Orange Smoothies.

———

CHICKEN-FRIED STEAK + GRAVY

Explorehttp://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/102124/chicken-fried-steak-gravy.aspx

Number of servings: 4

Total preparation time: 45 minutes

Actual cooking time: 45 minutes

INGREDIENTS:

1/4 cup all-purpose flour

2 large egg whites, lightly beaten

1/4 cup cornmeal

1/4 cup whole-wheat flour

1/4 cup plus 1 tablespoon cornstarch, divided

1 teaspoon paprika

1 pound cube steak, cut into 4 portions

3/4 teaspoon kosher salt, divided

1/2 teaspoon freshly ground pepper

2 tablespoons canola oil, divided

1 14-ounce can reduced-sodium beef broth

1 tablespoon water

1/4 cup half-and-half

PREPARATION:

1. Preheat oven to 350 F. Coat a baking sheet with cooking spray.

2. Place all-purpose flour on a large plate. Place egg whites in a shallow dish. Whisk cornmeal, whole-wheat flour, 1/4 cup cornstarch and paprika in another shallow dish. Season both sides of steak with 1/2 teaspoon each salt and pepper. Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the cornmeal mixture.

3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total. Transfer the steak to the prepared baking sheet and repeat with the remaining 1 tablespoon oil and 2 pieces of steak. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes.

4. Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes. Whisk water and the remaining 1 tablespoon cornstarch until smooth. Remove the pan from the heat and stir in the cornstarch mixture. Return to the heat and cook, stirring, until thickened, 1 to 2 minutes. Stir in half-and-half; season with the remaining 1/4 teaspoon salt and pepper. Serve the steak topped with the gravy.

Source: EatingWell

———

CHEESY BROCCOLI-POTATO MASH

Explorehttp://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/68158/cheesy-broccoli-potato-mash.aspx

Number of servings: 6

Total preparation time: less than 15 minutes

Actual cooking time: 15 to 30 minutes

INGREDIENTS:

1 pound Yukon gold potatoes, cut into wedges

3/4 pound broccoli crowns, chopped (4 cups)

3/4 cup shredded Fontina cheese

1/2 cup fat-free milk, heated

1/2 teaspoon salt

Freshly ground pepper, to taste

PREPARATION:

Bring 1 inch of water to a boil in a large pot. Place potatoes in a steamer basket and steam for 10 minutes. Place broccoli on top, cover and steam until the potatoes and broccoli are tender, 6 to 8 minutes more.

Transfer the broccoli to a large bowl and coarsely mash with a potato masher. Add the potatoes, cheese, milk, salt and pepper and continue mashing to desired consistency.

Serve immediately.

Source: EatingWell

———

SUPER ORANGE SMOOTHIES

Explorehttp://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/88924/super-orange-smoothie.aspx

Number of servings: 4

Total preparation time: less than 15 minutes

Actual cooking time: No cooking required

INGREDIENTS:

2 cups fat-free milk

1 6-ounce can frozen orange juice concentrate

2 teaspoons sifted powdered sugar

1 teaspoon vanilla extract

4-6 large ice cubes

PREPARATION:

In a blender, combine milk, orange juice concentrate, powdered sugar and vanilla.

Cover and blend until smooth.

With the blender running, add ice cubes one at a time; blend until smooth and frothy.

Serve immediately.

Source: MM User

———

"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California's nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org