University of Nebraska Cooperative Extension in Lancaster County
COOK IT
QUICK

Helping you prepare healthy foods in a hurry
Get E-mail Sign Up for Monthly
Cook It Quick E-mails

 

Quick Cooking with Lean Beef
(Includes Beef Salad Recipe)

The following information was provided by Kaiti Roeder, Registered Dietitian and Director of Consumer Affairs, Nebraska Beef Council (www.nebeef.org)

A total of 19 cuts of beef qualify as "lean" under government labeling guidelines, according to the USDA Nutrient Database. These leanest cuts have, on average, only one more gram of saturated fat than a skinless chicken breast (per 3-ounce serving). The 19 leanest cuts are:

  • eye round
  • top round steak
  • chuck mock tender steak
  • bottom round
  • top sirloin steak
  • round tip
  • 95% lean ground beef
  • brisket (flat half)
  • shank crosscuts
  • chuck shoulder roast
  • chuck arm pot roast
  • chuck shoulder steak
  • top loin (strip) steak

 
  • flank steak
  • ribeye steak (small end)
  • rib steak (small end),
  • tri-tip
  • tenderloin
  • T-bone steak

If you’re in the store and aren’t sure what a lean cut is, you can be assured the cut is lean if it contains the word “loin” or “round.”

Search for quick and easy beef recipes at:

Mexican Beef Salad
 (Serves 4)

Printer-friendly copy

 

  • 1 pound lean ground beef (95% lean)
  • 1 small onion, chopped
  • 2 teaspoons chili powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 5 cups thinly sliced romaine lettuce
  • 1-1/2 cups (about 8 ounces) grape tomatoes or cherry tomatoes, halved
  • 1/2 cup drained, canned no-salt-added black beans, rinsed
  • 3 tablespoons canned chopped mild green chiles, rinsed and drained
  • 1/3 cup shredded fat-free or low-fat Cheddar cheese
  • 2 tablespoons snipped fresh cilantro

In a large nonstick skillet, brown the ground beef and onion over medium heat for 8 to 10 minutes, or until the beef is not pink. Pour off and discard the drippings. Sprinkle with the chili powder, cumin and garlic powder. Cook for 2 to 3 minutes.

Meanwhile, prepare the dressing (recipe follows).

To serve, place the romaine lettuce on a large platter. Top the romaine lettuce with the tomatoes, beans, green chiles, and beef mixture, in that order. Sprinkle with the Cheddar and cilantro. Serve with the dressing.

Spicy Ranch Dressing

  • 1/2 cup fat-free or light ranch dressing
  • 3/4 teaspoon ground cumin
  • 1/8 teaspoon red hot-pepper sauce
  • In a small bowl, whisk together the dressing ingredients.

Nutrients per serving: Calories 292; Total Fat 7.9 g; Saturated Fat; 3.3 g; Polyunsaturated Fat 0.9 g; Monounsaturated Fat 3.1 g; Carbohydrates 24 g; Fiber 5.1 g; Cholesterol 80 mg; Protein 32 g; Sodium 456 mg; Niacin 7.1 mg; Vitamin B6 0.6 mg; Vitamin B12 2.2; mg; Selenium 19 mg; Zinc 6.9 mg; Iron 4.8 mg.

Recipe courtesy of Nebraska Beef Council (www.nebeef.org)

 

smiley face Was this article helpful to you? YES NO

Enter any comments on this article below:

(NOTE: Include your e-mail address if you have a question about this article you'd like answered.)

apple image Return to Cook It Quick Main Menu

Sign Up for COOK IT QUICK! Updates

This site is updated about once a month. Sign up here if you'd like us to e-mail you when we add new material.

Developed By:

Alice C. Henneman, MS, RD
Extension Educator
University of Nebraska
Cooperative Extension in Lancaster County

Fax: (402) 441-7148
Phone: (402) 441-7180
E-Mail: ahenneman1@unl.edu
Web site: lancaster.unl.edu/food

Use Of These Materials:

You may reproduce these materials for educational purposes but not for sales purposes. You're also welcome to link to "Cook It Quick" from your website. Please credit: COOK IT QUICK!, University of Nebraska Cooperative Extension (lancaster.unl.edu/food/ciq.htm)

Use of commercial and trade names does not imply approval or constitute endorsement by the University of Nebraska Cooperative Extension. Nor is criticism implied of products not mentioned.

For more information about preparing healthy meals, contact your local University of Nebraska Cooperative Extension Office; for the location of the office nearest you, click here. For a listing of Cooperative Extension Offices throughout the United States, click here.

Address: 444 Cherrycreek Road, Lincoln, NE 68528-1507, Phone: 402-441-7180

| Search This Site |
 Food Home Page | Cook It Quick | Food Reflections Newsletter
Pyramid Power Game | Food Safety Game | Programs | Publications | Links
Site Map | Lancaster County Home Page | Confidentiality Statement

University of Nebraska Cooperative Extension educational programs abide with the nondiscrimination policies of the University of Nebraska and the United States Department of Agriculture.