Kentucky Beef Council

ALISON SMITH

Retail and Foodservice

SALAD SHAKERS

MAKE EVERY BITE COUNT!

It’s February and by now many have already forgotten or stopped working on their New Year’s resolutions. But, at KBC we are reminding Kentuckians that the new year kicked off with the release of the 2020-2025 Dietary Guidelines for Americans (DGA), which encouraged American to make every bite count. The new DGA recognize lean meat’s role in a healthy lifestyle.1 In particular, the DGA identifies critical life stages and populations, such as pregnant women, babies and toddlers, teens girls, and older adults, who are at risk of deficiency for many nutrients that are readily available in beef, such as iron, zinc, protein, B vitamins and choline.1,2

No other protein food – whether plant – or animal-based – delivers the same nutrient-rich package in about 170 calories, on average, per three-ounce serving of cooked

beef.2

The new DGA remind us that choosing nutrient-rich, whole foods is key to transforming dietary recommendations into flavorful and satisfying mealtimes that have a lasting impact on the health and well-being of Americans. As we continue to cook and eat more meals at home, we have an opportunity to provide consumers with sciencebased resources to help optimize

their health and inspire food

enjoyment. As part of an on-going effort to share the good news about beef’s nutritional benefits, KBC will continue to work with organizations such as Kentucky Association of Nutrition Dietetics, Kentucky Association of Family Physicians, and university dietetic interns to disseminate information. Additionally, staff will work with national efforts to extend the Every Bite Counts campaign by sharing an extensive tool kit, which serves as a comprehensive bank of assets for disseminating information regarding the role of beef as an important complementary food for infants and toddlers. #StrongStartsWithBeef

References:

1U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 20202025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.

2FoodData Central, 2019. Available at fdc. nal.usda.gov (Beef composite, cooked - FDC ID: 170208, NDB Number: 13364).

Shake up your lunch routine! Mix your favorite salad ingredients with Ground Beef on top.

INGREDIENTS

1 pound Ground Beef (95% lean) • 2 teaspoons minced garlic • 1/4 cup water • 2 tablespoons chili powder • 2 teaspoons ground cumin • 1 package (10 to 12 ounces) iceberg or romaine salad mix (lettuce, red cabbage, carrots) • 1 cup diced tomato • 1/2 cup canned black beans, rinsed, drained • 1/2 cup frozen corn, defrosted, drained • 1/2 cup shredded reduced-fat Cheddar cheese, (optional) • 1/2 cup prepared reduced-fat or fat-free ranch dressing • 1/4 to 1/3 cup Crunchy Tortilla Strips (recipe follows) or crushed baked tortilla chips (optional)

DIRECTIONS

1. Brown Ground Beef with garlic in large nonstick skillet over medium heat 8 to 10 minutes, breaking beef up into 1/2-inch crumbles. Pour off drippings, if necessary. Stir in water, chili powder and cumin; cook and stir 1 minute to blend flavors. Cool slightly.

Cook’s Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160ºF. Color is not a reliable indicator of Ground Beef doneness.

2. Place salad mix, beef, tomato, beans, corn and cheese, if desired, in large bowl with lid. Top with dressing; close lid securely or cover bowl tightly with plastic wrap. Shake gently to combine. Top with tortilla strips, if desired.

Crunchy Tortilla Strips: Cut 2 corn tortillas in half, then crosswise into ¼-inch-wide strips. Place strips in single layer on baking sheet. Spray tortilla strips lightly with nonstick cooking spray. Bake 4 to 8 minutes at 400ºF or until crisp.

Cook’s Tip: You can substitute your favorite dressing for ranch dressing.

SKILLET COOKING BASICS

This is primarily a preparation technique for recipes that call for browned Ground Beef. But can also apply to cuts you might thinly slice before cooking — think Flank Steaks. Once the beef is cooked, it can go into a variety of recipes. Check out our skillet cooking chart for recommendations and guidelines

1. PREP & PREHEAT

Pull meat directly from fridge and heat a large, heavy-bottomed skillet over medium heat. It’s important to have a large skillet so there’s plenty of room for the beef to brown evenly. If your recipe calls for more than a couple pounds of Ground Beef, it’s OK to cook in batches.

2. CRUMBLE & BROWN

Use a wooden spoon or potato masher to break the Ground Beef into crumbles as you’re cooking. Stir lightly to ensure even cooking. Depending on your recipe, you may need to brown the meat only lightly, because it will continue to cook later on.

3. DRAIN ... OR DON’T

Most recipes call for the Ground Beef to be drained after browning, but in some recipes the drippings are left in for added moisture (and flavor!). In extra-lean Ground Beef, there may not be much to drain at all.

4. SAVOR YOUR OPTIONS

Now’s the time to put that delicious Ground Beef to good use in your favorite recipe. Looking for inspiration? Check out Confetti Beef Tacos, Mediterranean Beef and Salad Pita, Wrangler’s Beef Chili and more. Do you run or cycle and have a love for beef? Kentucky Team Beef, sponsored by the Kentucky Beef Council is for you. Team Beef members understand and believe in the nutritional benefits of lean beef and the vital role it plays in training while sharing their love of beef with family and friends. Joining the team is free. Our team is open to runners and cyclists of all abilities and background. From the novice to the elite, as long as you enjoy the great taste of beef and believe in its benefits, you can join Kentucky Team BEEF. To apply, simply go to

www.kybeef.com/wellness. Join KBC on February 22 at 6 pm for our next Virtual Beef Cooking Class with James Beard Foundation Award nominee, Chef Ouita Michel, of Ouita Michel Family of Restaurants. Chef Michel will be creating a HEARTy beef dish while showcasing how to perfectly prepare beef in the cast iron skillet. Register at https://www.surveymonkey.com/r/2VNN3TF.