Beef Is Enjoyable, Affordable

According to the MyPyramid Food Guidance System, naturally nutrient-rich foods help people get more essential nutrients in fewer calories. And lean beef is one of the most nutrient-rich protein sources in the diet. It is a naturally rich source of nine essential nutrients that fuel a healthy, active lifestyle, including zinc, vitamin B12, selenium, phosphorous, niacin, vitamin B6, iron and riboflavin. Beef can be an easy and economical way to 'go lean with protein' by selecting one of the 29 cuts of beef that meet government guidelines for lean.
Here are tips for efficient purchasing at the meat counter:
Evaluate purchases based on the cost per serving - not just the price per pound. The amount of beef to buy varies with the cut selected. Cooked yields per pound are related to the amount of bone, fat trim and cooking method.
Match the cut with the cooking method. Matching the cut to the appropriate cooking method is the key to tender, flavorful beef. For instance, less-tender steak cuts from the chuck, round, plate and flank are more affordable, but all require a tenderizing marinade before cooking using the grill, broiler or stove top.
Plan ahead to cook once and dine twice. A grilled steak tonight easily becomes a key ingredient for tomorrow's protein-packed salad. Crumble leftover burgers into chili for a meal the next day. Pot roast uses the affordable chuck shoulder pot roast for a family favorite. And the next day, shredded beef sandwiches are delicious.
Instead of buying pre-cut meat for kabobs, stew and citrus salad dressing stir-fry, save money by buying steaks or roasts and cutting into cubes or strips. Plan ahead and freeze cut beef for 6 to 12 months. Visit www.BeefItsWhatsForDinner.com for recipes that are delicious and easy on the pocketbook.
Classic Beef Pot Roast with Root Vegetables
Total preparation and cooking time: 3-1/4 to 3-1/2 hours
1 boneless beef chuck shoulder, arm or blade pot roast (2-1/2 to 3 pounds)
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1 tablespoon vegetable oil
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1/2 teaspoon salt
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1/2 teaspoon pepper
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1 can (14 to 14-1/2 ounces) beef broth
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1 pound small red-skinned potatoes (about ----
1-1/2-inch diameter), cut in half
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1 pound carrots, peeled, cut diagonally
into 1-1/2-inch pieces
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1 large onion, cut into 8 wedges
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1/2 cup frozen peas
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2 tablespoons all-purpose flour dissolved in ----
1/4 cup cold water
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Chopped fresh parsley (optional)
Seasoning:
2 cloves garlic, minced
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2 teaspoons dried thyme leaves, crushed
Combine seasoning ingredients; press evenly onto all surfaces of beef pot roast. Heat oil in stockpot over medium heat until hot. Place pot roast in stockpot; brown evenly. Pour off drippings. Season with salt and pepper.
Add broth to stockpot; bring to a boil. Reduce heat; cover tightly and salad recipes with pictures simmer 2-1/4 hours. Add potatoes, carrots and onion to stockpot; bring to a boil. Reduce heat; continue simmering, covered, 25 to 30 minutes or until pot roast and vegetables are fork-tender. Stir in peas; simmer 5 minutes.
Remove pot roast and vegetables; keep warm. Skim fat from cooking liquid, if necessary. Measure 1-1/2 cups cooking liquid and return to stockpot; stir in flour mixture. Bring to a boil, stirring constantly; cook and stir 2 to 3 minutes or until thickened.
Carve pot roast into thin slices; serve with vegetables and gravy. Garnish with parsley.
Makes 6-8 servings.
Cook's Tip: Recipe can be prepared in a 4-1/2 to 5-1/2 quart slow cooker. Increase garlic to 3 cloves and commercial salad spinner dried thyme leaves to 1 tablespoon. Prepare recipe through step 1, browning pot roast, if desired. Place potatoes, carrots and onions in slow cooker; top with pot roast. Add broth. Cover and cook on Low 8 to 9 hours or on High 5 to 6 hours until beef is fork tender. Add peas; cook 5 minutes. Remove pot roastvegetables; proceed to make gravy in stockpot or small saucepan as directed in step 3.



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