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It is National Beef Month so you know what this column is about today. I most often think of beef or “red meat” as a food product loaded with bad fat. I read an article from the USDA (U.S. Department of Agriculture) that was quite interesting and I’d like to share some of it with you. “Our ancestors recognized that beef was a powerful source of fuel to our bodies. It is a “nutrient-dense” food. The protein in beef is nutritionally complete and it is the major source of five of the B-complex vitamins and essential minerals, including iron and zinc. But beef also contains saturated fat. An article in the New England Journal of Medicine reports on a study of 89,000 women that showed a diet high in saturated fat as increasing the risk of colon cancer and implicating the saturated fat in beef and other red meats. Few nutritionists support banning beef altogether, but they do urge moderation. But, there is a growing trend to cut down on the consumption of fat from all sources, especially meats, and the meat producers have gotten the message. Cattle, too, are on a diet that produces a steak with much less marbling than in days past, perhaps as lean as the meat from steers that trudged the Chisholm Trail.

And so, we shall do some beef recipes today. Remember––moderation in all we eat, not just beef!

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This recipe comes from my sister, Marge. When she knows of someone in need, she puts this together in a matter of minutes for a delicious meal.

MARGE’S BEEF STROGANOFF

1 lb. beef sirloin (1/2-inch thick) cut into 1/4-inch strips (across the grain)

1/4 c. butter or margarine

6 oz. (about 2 c.) fresh sliced mushrooms or one 4 oz. can, drained

1/2 c. diced onions

1 10-1/2 oz. can beef broth

1 c. cultured sour cream

2-1/2 T. flour

salt and pepper to taste

serve over hot buttered noodles or rice

In a large skillet brown beef quickly in butter. Push meat to the side and add mushrooms and onions; cook until tender but not brown. Add broth and heat just to boiling. Blend sour cream and flour together in small bowl; stir into meat mixture. Cook, stirring constantly, till slightly thickened. Add salt and pepper. Serve over hot noodles or rice. Makes 4-5 servings.

Marge’s note: Freeze the meat and slice when it is slightly frozen (much easier to slice).

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This is another top-of-the-stove, light main dish.

BEEF AND GARDEN VEGGIE SKILLET

1 lb. beef cubed steaks, cut into 1-inch strips

1 T. vegetable oil

1/2 t. garlic salt

additional 1-2 T. vegetable oil, if needed

3 c. thinly sliced cabbage

1/3 c. beef broth made with 1/2 t. beef granules and 1/3 c. water

1 T. light soy sauce

1 t. cornstarch

1 medium tomato, coarsely chopped

2 green onions with tops, sliced

In large skillet, stir-fry steak strips in 1 T. oil over medium-high heat 2-3 minutes or until no longer pink. Season with garlic salt. Remove to a large bowl and cover to keep warm. If not much drippings, add additional oil. Add cabbage to skillet and stir-fry 2 to 2-1/2 minutes or until tender-crisp. Meanwhile, combine bouillon mixture and cook 1-2 minutes until slightly thickened. Serves 4.

You may serve this over rice or even chow mein noodles and rice on the side for a full meal.

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If you’re looking for an oven meal to cook while you’re doing gardening or other chores, you will like this.

OVEN BEEF BURGUNDY

Slice three medium onions into the bottom of a 3 qt. casserole.

Cut 2-1/2 lbs. of round steak into 1-inch cubes and layer on top of the onions.

Drain two 4 oz. cans mushrooms (save the juice) and layer over meat.

Sprinkle with 1/2 t. each marjoram, thyme and 1/4 t. pepper.

Combine 2 c. burgundy wine, 2 t. beef bouillon granules and 2 T. flour in a small saucepan. Bring to a boil and pour over meat mixture.

Cover tightly and bake at 350 degrees for 2-1/2 to 3 hours. Serves 4-6. Serve over hot cooked rice or noodles. (Sorry––I’m kinda in a rut with noodles and rice today, but on a lighter note, you can eat any of these dishes without the rice or noodles except for the stroganoff.)

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Memorial Day is fast approaching and I’d like to make you aware of a wonderful tribute to those men and women who died to help keep this country of ours free. On Friday, May 28 (tomorrow) the fifth graders of Scandia Elementary School are once again putting on a Memorial Day program at the cemetery in Scandia. There will be tributes, singing by the students and band music led by Sandy Valleen, the students’ teacher, starting at 10 a.m. I am told that this is the only kind of program presented across the nation to honor our vets. You will want to be there if you possibly can. Have a safe Memorial Day weekend.

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