Beef is an excellent choice to include in a balanced diet. About half of the recommended daily value of protein is in a 3-ounce serving of beef!
If you’re like me, you probably don’t know the characteristics of each cut of beef. When you’re at the grocery store, you just make the best guess you can and move on with your food shopping.
You don’t just have to guess, though. The Beef Checkoff program has lots of information about cuts, cooking methods, and nutrition to help you make a more informed decision.
Beef is not only a great source of protein, but it also provides nine other essential nutrients. Check out these nutrients and what they do in the body:
■ Iron helps your body use oxygen.
■ Choline supports nervous system development.
■ Protein helps preserve and build muscle.
■ Phosphorus helps build bones and teeth.
■ Zinc helps maintain a healthy immune system.
■ Niacin supports energy production and metabolism.
■ Riboflavin helps convert food into fuel.
■ Selenium helps protect cells from damage.
■ Vitamins B6 and B12 help maintain brain function and give you energy.
Craving a bit of beef now? Try out the following burger recipe.
1 pound ground beef
2 Italian sausages
1 small onion
½ cup mushrooms
1 teaspoon black pepper
½ teaspoon cayenne pepper
½ teaspoon cumin
½ teaspoon dried thyme
For extra heat, 1-2 Tablespoons diced jalapeño or poblano pepper (about 1 whole jalapeño or 1/3 of a whole poblano)
■ Peel and dice half of the onion into ¼-inch pieces. Wipe the mushrooms with a damp paper towel, then dice into ¼-inch pieces. If using jalapeño or poblano, rinse the pepper and dice to ¼-inch pieces. (For less heat, remove the seeds and sauté the peppers in oil before adding into the meat. For more heat, add the seeds and uncooked peppers).
■ Remove sausage from casing if necessary. Mix ground beef, sausage, onion, mushrooms, peppers if using, and spices by hand. Divide into 6 even portions, about 3 ounces each. Shape the patties into thick rounds with a slight impression in the middle of each.
■ Grill patties on preheated flat-top griddle or clamshell-style electric grill. The patties will be very lean so it is best not to cook them on a grated grill as they may fall apart. Cook until a thermometer inserted into the center of a patty reads at least 160 degrees Fahrenheit.
■ Top with your favorite hamburger toppings (suggested: lettuce, tomato, onion, and barbecue sauce).