A few months ago, I participated in a campaign with the Texas Beef Council featuring a group of recipes designed for the winter holidays. Well, we are BACK with some more fun recipes to FUEL your FAMILY.
This week, we’re featuring Nutrient-Rich Sunday Suppers. And boy, do I have an awesome recipe for you! This meal is SO EASY… it would be perfect for a quick-and-easy week-night dinner. It seriously took me like 20 minutes to throw this together!
The focus this week is on nutrient-rich foods, which are a delicious way to maximize your nutrient intake while minimizing excess intake of fat and sugar calories. With tasty options, you can fill your nutrient gaps and get the nutrition power your family needs to feel better and be stronger!
Follow this cheat sheet next time you visit the grocery store to ensure that you’re choosing nutritious foods to fuel your family through an active day:
- Whole grains for fiber, folate and energy. Your local supermarket is full of flavorful options like whole wheat bread, oatmeal, multi-grain pastas, brown rice and “light” microwave popcorn. Look for products marked “100 percent whole grains”.
- Fruits and vegetables for vitamins A, C and potassium for healing and fighting illness. The most nutrient-rich produce is brightly colored: blueberries, strawberries, tomatoes, spinach and sweet potatoes.
- Dairy for calcium, vitamin D and potassium for strong bones. Today’s dairy case has lots of lower-fat alternatives, like fat-free and reduced-fat milk, yogurt and cheese.
- Lean beef for zinc, iron and protein to help keep you lean and strong. Lean beef is a satisfying source of many nutrients, including B-vitamins and selenium. A 3-ounce serving of one of the lean cuts (like top sirloin, brisket, and T-bone) has fewer than 200 calories and 10 grams of fat per serving.
Be sure to check out even more nutrient-rich information and tips on the Texas Beef Council’s website!
And now, for the yummy goodness!
Szechuan Beef Stir-Fry
Source: Texas Beef Council
2 beef shoulder center steaks (Ranch Steaks), cut 3/4 inch thick (about 8 oz each)
1 pkg (10 oz) fresh vegetable stir-fry blend
3 Tbsp water
1 clove garlic, minced
1/2 c prepared sesame-ginger stir-fry sauce
1/4 tsp crushed red pepper
2 c hot cooked rice or brown rice, prepared without butter or salt
1/4 c dry-roasted peanuts
Combine vegetables and water in large nonstick skillet; cover and cook over medium-high heat 4 minutes or until crisp-tender. Remove and drain vegetables. Set aside.
Meanwhile cut beef steaks into 1/4-inch thick strips.
Heat same skillet over medium-high heat until hot. Add 1/2 of beef and 1/2 of garlic; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. Remove from skillet; keep warm. Repeat with remaining beef and garlic.
Return all beef and vegetables to skillet. Add stir-fry sauce and red pepper; cook and stir 1 to 2 minutes or until heated through. Spoon over rice. Sprinkle with peanuts and serve.
Be sure to follow the other nine Texas Beef Bloggers to see the other fun recipes they’re sharing!
And mark your calendar! We’re having a Texas Beef Twitter Party on Tuesday, March 6 from 8 to 9 am! Join us using the #TXBeef hashtag for tips on creating healthy meals to fuel your family!