Recipe: Beef up your diet with 10 big nutrients

by Lori Wuellner
May is Beef Month in the state of Kansas.

This declaration makes this the 31st consecutive year beef has received this honor. It’s no surprise that beef contributes substantially to the human diet.

Check out the “Beef Big 10” nutrients –
• Iron helps your body use oxygen.
• Choline supports nervous system development.
• Protein helps preserve and build muscle.
• Selenium helps protect cells from damage.
• Vitamins B6 and B12 help maintain brain function.
• Zinc helps maintain a healthy immune system.
• Phosphorus helps build bones and teeth.
• Niacin supports energy production and metabolism.
• Riboflavin helps convert food into fuel.

All lean beef cuts have less than 10 grams of total fat, 4.5 grams or less of saturated fat and less than 96 milligrams of cholesterol per 3.5 ounce cooked serving. Some cuts of beef are as lean as a 3-oz. skinless chicken thigh.

Did you know?
• A 3-oz serving of lean beef provides 25 grams (about half) of the Daily Value for protein, which is one of the most satisfying nutrients.
• Exercise is more effective when paired with a higher-protein diet.
• Research shows that including lean beef, even daily as part of a heart-healthy diet and lifestyle, improved cholesterol levels.
(Source: Kansas Beef Council)
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email lwuellne@ksu.edu.

Szechuan beef stir-fry
Ingredients:
2 beef Ranch Steaks, cut 3/4 inch thick (about 8 ounces each)
1 package (10 ounces) fresh vegetable stir-fry blend
3 tablespoons water
1 clove garlic, minced

1/2 cup prepared sesame-ginger stir-fry sauce
1/4 teaspoon crushed red pepper
2 cups hot cooked rice or brown rice, prepared without butter or salt
1/4 cup 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.

Nutrition information per serving, using beef shoulder center steaks: 384 calories; 11 g fat (3 g saturated fat; 5 g monounsaturated fat); 65 mg cholesterol; 1120 mg sodium; 39 g carbohydrate; 1.9 g fiber; 30 g protein; 10.7 mg niacin; 0.6 mg vitamin B6; 4.2 mcg vitamin B12; 4.1 mg iron; 43.1 mcg selenium; 6.7 mg zinc; 104.2 mg choline.

Nutrition information per serving, using beef top sirloin steak: 385 calories; 10 g fat (3 g saturated fat; 4 g monounsaturated fat); 70 mg cholesterol; 1123 mg sodium; 39 g carbohydrate; 1.9 g fiber; 33 g protein; 14.0 mg niacin; 0.6 mg vitamin B6; 1.5 mcg vitamin B12; 3.4 mg iron; 38.2 mcg selenium; 5.6 mg zinc; 104.2 mg choline.

(Recipe as seen in The Healthy Beef Cookbook, published by Houghton Mifflin Harcourt, 2013 Cattlemen’s Beef Board and National Cattlemen’s Beef Association)

Rain in today’s forecast; more storms move in Friday

Severe weather potential Friday. (National Weather Service graphic)
Severe weather potential Friday. (National Weather Service graphic)

Showers and thunderstorms are likely today, with no severe weather expected, according to the National Weather Service.

Another pattern where rain and storms wreck your weekend plans, similar to last weekend, is likely, and the worst of it could be late Saturday.

A few strong storms will be possible Friday afternoon and evening with the chance for an isolated severe storm capable of producing large hail and damaging winds, the weather service said.

There will be a chance for severe storms area-wide Saturday evening and Saturday night, according to the weather service. The main threats will be damaging winds and large hail.

Today’s high will be near 71, according to the weather service, with south southeast winds of 11 to 13 mph.

Tonight, expect isolated showers, and after 1 a.m., scattered showers and thunderstorms. The low will be around 64.

Friday, scattered showers and thunderstorms are in the forecast, according to the weather service, with a high near 79. A south wind of 8 to 15 mph, with gusts as high as 21 mph, is possible.

Friday night, the low will be around 66, with a south wind of 14 mph, gusting as high as 18 mph, according to the weather service.

The forecast for Saturday is showers and thunderstorms likely, with a high near 80, the weather service said. The south wind will be 13 to 16 mph with gusts as high as 24 mph.

Saturday night, showers and thunderstorms are likely, with a low of 66, the weather service predicted.

Sunday, it will be mostly sunny with a high of 81, according to the weather service.

Saturday's severe weather potential (National Weather Service graphic)
Saturday’s severe weather potential (National Weather Service graphic)

Dry day today before rainy season starts again

Saturday's weather (National Weather Service graphic)
Saturday’s weather (National Weather Service graphic)

Showers and non-severe storms will begin affecting the region tonight as a slow moving storm system approaches, according to the National Weather Service.

Look for the storms to start around 8 p.m. tonight.

Showers and non-severe storms will then continue through Friday, the weather service said.

Severe weather chances will increase heading into the weekend as a strong storm system ejects east from the Rocky Mountains, according to the weather service.

Strong winds and large hail appear to be the greatest threats from any severe storms that affect the area, the weather service said.

Today, look for mostly sunny skies with a high near 72. Southeast winds will be from 9 to 14 mph, with gusts as high as 20 mph.

Tonight, there will be showers and thunderstorms, the weather service said. The low will be around 58. The southeast wind will be 10 to 15 mph, with gusts as high as 22 mph.

Rain is in the forecast for Thursday, with an 80 percent chance of showers and thunderstorms possible, the weather service said. The high will be near 71. The south southeast wind will be 14 to 17 mph with gusts as high as 26 mph Thursday.

Thursday night, expect a 40 percent chance of showers and thunderstorms before 1 a.m., with a low of 65, according to the weather service.

Friday, expect a 50 percent chance of showers and thunderstorms, with a high near 79. The south wind will be 9 to 16 mph, gusting to 23 mph, the weather service said.

Friday night, there will be a 40 percent chance of rain and thunderstorms, with a low of 66, according to the weather service.

Saturday, there will be a 40 percent chance of showers and thunderstorms, with a high near 78, according to the weather service. Saturday night, the low will be around 66, with a 70 percent chance of showers and thunderstorms.

There is no rain in the forecast from Sunday through Tuesday.