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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
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May is Beef Month
Governor Rounds has once again declared May as “Beef Month” in
South Dakota. This tradition began over 40 years ago and it recognizes one
of South Dakota’s largest economic sectors.
To help kick off the celebration the South Dakota Beef Industry Council has been working on ways to help promote beef in South Dakota. Thanks to beef check-off dollars, provided by South Dakota beef producers, we have additional radio advertisement and local retail promotions going during May to entice consumers to purchase beef.
Beef is big business in South Dakota; to put things into perspective, we have 782,000 people and 3.7 million head of cattle. These figures equate to roughly 4.73 cattle to every person in the state. It is easy to see why producers in South Dakota take beef production so seriously. In fact, producers are very passionate about caring for their animals and the environment. Animal care and raising cattle go hand-in-hand. Producers know and understand that giving animals the proper care, handling and nutrition is the right thing to do and it also makes good business sense.
Just like producers strive for the best care and nutrition for their animals, we need to take care of ourselves as well. Balance, variety and moderation are all important when it comes to a healthy diet. The nutrients in beef, such as protein, iron and B-vitamins, help maintain a healthy weight, build muscle and fuel the body. These essential nutrients all play an important role in keeping your body healthy. Along with a healthy diet, don’t forget to exercise daily and take time for rest and relaxation. All of these components together are needed for the proper care and handling that your body needs.
May is an exciting yet busy month with Mother’s Day, graduations and Memorial Day. It’s no wonder we need a summer vacation after it’s over.
Even though we feel the constant demands of daily life, let’s not forget to take time to appreciate and thank our state beef producers. In honor of their hard work, serve an easy beef meal for your May special events. Everyone enjoys a juicy burger hot off the grill and that’s why I recommend the following recipe for a stress-free and crowd pleasing meal that your guests will enjoy.
For more information concerning healthy lean beef
please contact the SDBIC at 605-224-4722 or
www.sdbeef.org.
Ranch Burgers
30 minutes
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Ingredients: |
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1 |
pound ground beef (95% lean) |
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4 |
teaspoons Ranch Rub (recipe follows) |
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4 |
whole wheat hamburger buns, split |
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1/4 |
cup prepared reduced-fat creamy ranch dressing |
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2 |
tablespoons canned French-fried onions |
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Romaine lettuce, tomato slices |
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Instructions: |
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1. |
Lightly shape ground beef into four 3/4-inch thick patties. Press Ranch Rub onto patties. |
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2. |
Place patties on grid over medium, ash-covered coals. Grill, uncovered, 13 to 15 minutes to medium (160°F) doneness, until not pink in center and juices show no pink color, turning occasionally. |
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3. |
Serve in buns with dressing, onions, lettuce and tomato |
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Makes 4 servings. |
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Nutrition information per serving: 303 calories; 10 g fat (3 g saturated fat; 3 g monounsaturated fat); 65 mg cholesterol; 825 mg sodium; 27 g carbohydrate; 3.5 g fiber; 26 g protein; 6.6 mg niacin; 0.5 mg vitamin B6; 2.1 mcg vitamin B12; 3.7 mg iron; 39.8 mcg selenium; 6.4 mg zinc. |
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Ranch Rub
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Ingredients: |
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2 |
teaspoons sweet paprika |
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2 |
teaspoons dried thyme |
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1-1/2 |
teaspoons salt |
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1 |
teaspoon garlic powder |
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1 |
teaspoon onion powder |
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1/2 |
teaspoon ground black pepper |
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1/2 |
teaspoon ground red pepper |
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1/2 |
teaspoon ground white pepper |
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Instructions: |
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1. |
Combine all ingredients. Store in airtight container. Shake before using. |
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Makes 3 tablespoons. |
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