Madison, Wis. (WMTV) - February is recognized as American Heart Month, a month-long effort to raise awareness of the ongoing fight against heart disease. As Angie Hurkan of the Wisconsin Beef Council says, enjoying lean meat with a healthy lifestyle is easier than you think. Angie brings us two heart-healthy beef recipes that include lean beef, fresh vegetables, and whole grains.
This is meat. Here's what's for dinner. All recipes are approved by the American Heart Association®.
Composition:
- 2 pounds ground beef (96% lean)
- 1 cup soft cookies
- 3/4 cup finely chopped onion
- 1/2 cup low-fat 1% milk
- 1 large egg
- 1 tablespoon plus 1-1/2 teaspoons dry Greek seasoning, divided
- 1/2 teaspoon of salt
- 1 cup nonfat Greek yogurt
- 1/2 cup chopped cucumber
prepare
- Preheat oven to 350 degrees Fahrenheit. Combine ground beef, breadcrumbs, onion, milk, egg, 1 tablespoon Greek seasoning, and salt in a large bowl, mixing gently but thoroughly.
Cooking advice. To make a smooth breadcrumbs, place the breadcrumbs in the bowl of a food processor or stand mixer. File; It pulses in and out, forming tiny crumbs. One and a half pieces make about 1 cup of crumbs. - Form the meat mixture into 10 x 4-inch loaves on a baking sheet. Bake in the oven at 350°F for 1-1/4 to 1-1/2 hours, until an instant-read thermometer inserted in the center registers 160°F.
Cooking advice. Cooking times are for fresh or fully thawed beef. Ground beef should be cooked to an internal temperature of 160 degrees Fahrenheit. Color is not a reliable indicator of doneness. - Meanwhile, combine yogurt, cucumber, and remaining teaspoon Greek seasoning in a medium bowl. Season with salt to taste. sit aside
- let it stand for 10 minutes; sliced Served with yogurt sauce and cucumber.
Alternative cooking method
- This recipe can be made in a 6 liter electric pressure cooker. In a large bowl, combine ground beef, breadcrumbs, onion, milk, egg, 1 tablespoon dry Greek seasoning, and salt, mixing gently but thoroughly. Pour 3/4 cup water into pressure cooker; Place the pressure cooker rack in the water. To make aluminum foil slings, cut a 28-inch sheet of aluminum foil (or attach two pieces of regular aluminum foil) and poke 6 to 8 holes with a kitchen fork or small knife. Form meat mixture into 8 x 4-inch loaf pans. Sling the meat onto the rack of the pressure cooker. Close and lock the lid of the pressure cooker. Use the "meat", "soup" or "high pressure" modes on the pressure cooker; Set the pressure cooker timer for 25 minutes. Leave the meat in the pressure cooker for 10 minutes. Continue as in step 3 to make the cucumber yogurt. Use the quick release feature to relieve pressure; Carefully remove the cap. Using foil slider, transfer meatloaf to cutting board; Remove the foil and cut the meat into 8 slices. Served with cucumber and yogurt sauce. (A variation of this recipe was tested at high altitude in an electric pressure cooker. Below 3,000 feet, cooking may take slightly less time. Check the manufacturer's instructions.)
Composition:
- 1 beef steak, boneless, cut into 1-inch-thick slices (about 1-1/2 pounds)
- 1/2 teaspoon of salt
- 1/4 teaspoon pepper
- 1/3 cup fat beef broth
- 1/3 cup of dry red wine
- 1-1/2 cups chopped roma tomatoes
- 1/4 cup of fine gravel
- 1 tablespoon of minced garlic
- 1 cup cooked orzo pasta
- 1/2 pound asparagus, trimmed and cut into 1-inch pieces
prepare
- Sprinkle the meat evenly with salt and pepper. Heat a large non-stick frying pan over medium heat until hot. Place the steak in the pan. Cook for 15 to 18 minutes at 145°F light to 160°F medium, stirring occasionally. Remove from pan, keep warm.
- Add the broth and wine to the pan. Increase the heat to medium-high. cook and stir for 1-2 minutes, or until the brown bits on the pan have melted. Add the tomatoes, capers and garlic. cook and stir for 6 to 7 minutes or until tender.
- Meanwhile, cook the pasta according to package instructions. Add asparagus during the last 3 minutes of cooking. to sink Add half of the tomato mixture.
Chef's advice. The nutritional analysis for this recipe is based on unsalted pasta. - Cut the steak crosswise. Serve the fillet with pasta. Spread the remaining tomato mixture over the steak.
Click here to download the NBC15 News app or the NBC15 First Alert Weather app.
Copyright 2023 WMTV. All rights reserved.