Holly's June Food Column

Holly Swee RD, LN

Director of Nutrition & Consumer Information

South Dakota Beef Industry Council

316 South Coteau

P.O. Box 7051

Pierre, SD  57501

Direct Line: 605-957-5283

Office: 605-224-4722 

Holly's Food Columns for 2008:  March - April - May - June - July - August

 


Chipotle Beef & Chimichurri Sauce

  

Total preparation and cooking time: 45 minutes

   

Ingredients:

2

  

beef shoulder petite tender roasts (about 8 to 10 ounces each)

1

  

tablespoon olive oil

˝ to 1

  

teaspoon chipotle chili powder

2

  

large red bell peppers, cut into quarters
   

Salt
   

Fresh parsley sprigs (optional)
   

Chimichurri Sauce:

1

  

cup fresh parsley leaves

3

  

cloves garlic

1

  

teaspoon dried oregano leaves, crushed

1/2

  

teaspoon salt

1/4

  

teaspoon chipotle chili powder

3

  

tablespoons olive oil

2

  

tablespoons fresh lime juice

Instructions:

1.

  

Combine 1 tablespoon oil and chipotle chili, as desired; rub evenly over beef roasts.

2.

  

Place roasts in center of grid over medium, ash-covered coals; arrange bell peppers around roasts. Grill peppers, covered, 8 to 10 minutes or until tender, turning once. Grill roasts, covered, 14 to 18 minutes for medium rare to medium doneness, turning once. Transfer roasts to carving board; tent loosely with aluminum foil. Let stand 5 minutes.

3.

  

Meanwhile prepare chimichurri sauce. Place parsley, garlic, oregano, salt and chili powder in food processor container. Cover; process until chopped. With motor running, slowly add oil and lime juice through opening in cover, processing until blended.

4.

  

Carve roasts across the grain into slices. Season with salt, as desired. Serve roast and peppers with chimichurri sauce. Garnish with parsley sprigs, if desired.

 

This recipe was inspired by Beef Fillets with Chimichurri Sauce,
 published in the 2001 issue of Red Book magazine.

4 Servings

Nutrition information per serving using shoulder petite tender roast: 268 calories; 18 g fat (4 g saturated fat; 12 g monounsaturated fat); 45 mg cholesterol; 358 mg sodium; 8 g carbohydrate; 2.4 g fiber; 20 g protein; 3.8 mg niacin; 0.7 mg vitamin B6; 1.4 mcg vitamin B12; 3.7 mg iron; 23.0 mcg selenium; 4.9 mg zinc.

Nutrition information per serving using top sirloin: 310 calories; 19 g fat (4 g saturated fat; 12 g monounsaturated fat); 49 mg cholesterol; 367 mg sodium; 8 g carbohydrate; 2.4 g fiber; 28 g protein; 8.5 mg niacin; 0.8 mg vitamin B6; 1.5 mcg vitamin B12; 3.4 mg iron; 30.9 mcg selenium; 5.3 mg zinc.

 

Summer Grilling
The summer grilling season is here and backyard barbeque champs are getting fired up to grill their favorite meals.  The aroma of grilled beef screams summer to many of us and that’s why I want to share a few grilling tips to make your summer grilling season more enjoyable.

 

Make sure your grill master has the appropriate tools available to them when preparing the meal.  A few necessary tools are BBQ mitts, wide spatula, grill tongs, meat fork, basting brush and an instant-read meat thermometer.  An instant-read meat thermometer is the most reliable way to ensure that your ground beef is properly cooked.  To find out more information about instant-read meat thermometers go to www.beefitswhatsfordinner.com.  Look under the “Safe and Savory at 160°” section to find out more information concerning these thermometers.  These utensils will help ease the preparation and cooking of the meal as well as keeping your family member safe.

 

Careful handling is always important when cooking food.  When preparing any food remember to wash hands thoroughly with warm soapy water before handling it.  It is recommended to defrost beef in the refrigerator, if you choose to thaw it in the microwave, cook it immediately after thawing.  Don’t forget to wash all platters, counter tops and utensils that have came into contact with raw meat.  Always place cooked food on a clean platter to reduce any cross contamination.

 

After you have chosen your most prizes winning beef cut to grill, make sure you know what temperature is recommend for desired doneness.   Ground beef has so much surface area, which is where bacteria likes to hide, it is important to use a meat thermometer to make sure that the burger has reached an internal temperature of (160°F).  Steaks and roast can be cooked to varying degrees of doneness.   Medium-rare is (145°F); medium is (160°F) and well done is (170°F).  Remember that when cooking steaks and roast to remove them from the grill right before they are done.  Meat will continue to cook up to an additional (10°F) even after the meat has been removed from the heat source.

 

We all have our favorite cuts of beef that we love to grill, however do not forget to try other cuts and broaden your horizons as well as your palate.  Thanks to beef checkoff dollars provided by beef producers we have a variety of new desirable beef cuts and complementing recipes to entice consumers to go beyond their comfort zone and try something new.  That is why I have chosen this exciting recipe to share with you today.  This recipe features the “petite tender” a small muscle from the shoulder (beef chuck).  The petite tender can also be referred to as the “shoulder tender” or “chuck tender filet”.

 

I hope you enjoy this new and inviting recipe with your friends and family.  In support of June as dairy month, don’t forget to pour yourself a cool refreshing glass of milk to salute the dairy farmers and their hard work as well.  Have a safe and happy summer grilling season!

 

For more information concerning healthy lean beef please contact the SDBIC at 605-224-4722 or www.sdbeef.org.