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Today it's about beef. Whether it's a Sunday roast or hamburger in one of your favorite hotdishes, beef has always been America's favorite meat. Although we are eating less red meat today than we did 15 years ago, we still enjoy a juicy steak or a tender pot roast. And why not? Beef is a great source of protein, iron, Vitamin B-1, Vitamin B-2 and zinc.

The good news for beef lovers is that today's cattle are raised to produce much leaner meat. And at the market, the meat is trimmed more thoroughly and leaner cuts are emphasized. From quick and easy stir-fry, to roasts and stews, you can forget about them while they cook.

There are many delicious ways to prepare beef. Shall we try some of them.

QUICK 'N EASY BEEF

AND BROCCOLI STIR FRY

3/4 lb. boneless beef sirloin steak (about 3/4-inch thick)

1 T. canola or vegetable oil

1 clove garlic, minced

2 c. broccoli flowerets

1 medium onion, cut into 1/2-inch wedges

1 can cream of broccoli soup, undiluted

1/4 c. water

1 T. soy sauce

hot cooked noodles (about 1-1/2 c. uncooked)

Cook noodles according to package directions while preparing beef mixture. Slice beef across the grain into thin strips.

In a large skillet, over medium-high heat, in hot oil, cook beef until it is browned, stirring often. Add broccoli, garlic and onion. Cook 5 minutes, stirring often. Stir in soup, water and soy sauce. Heat to boiling. Reduce heat to low; cover and cook 5 minutes or until veggies are tender.

Serve over noodles. Makes 4 servings.

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A 17-year-old young man from a small town in Montana won first prize in a nationwide recipe contest with this delicious stew. If you like cooking with herbs, you'll enjoy this.

BILL'S MONTANA

SWISS STEAK

1-1/2 lbs. round steak, cut into 6 serving size pieces

3 T. flour

1/2 t. salt

1/4 t. pepper

1/2 t. chili pepper

2 T. vegetable oil

1-16 oz. can diced tomatoes, undrained

1 small onion, sliced

1 rib celery, sliced in 3/4-inch slices

1 medium carrot, thinly sliced

3/4 t. Worcestershire sauce

1 medium green pepper, thinly sliced in strips

hot cooked rice or noodles

Combine first four ingredients in a small bowl; stir to combine well.

Pound 2 T. of mixture into meat. Brown meat on both sides in hot oil.

Add next six ingredients. Cover; simmer for one hour.

Remove meat; put on a warm serving plate.

In a small covered container, combine 1/4 c. water with remaining 1 T. flour, shaking until smooth. Stir into tomato mixture. Bring to a boil; cook and stir for two minutes. Pass sauce with meat. Serve with hot rice or noodles. Makes 6 servings.

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If you like cooking with herbs, you will enjoy this stew recipe.

HERBED BEEF STEW

2 lbs. beef stew meat, cut into 1-inch cubes

2 T. olive or canola oil (can use vegetable oil)

3 c. water

1 large onion, chopped

2 t. pepper

1-1/2 t. garlic powder

1 t. rosemary, crushed

1 t. dried oregano leaves

1 t. dried basil leaves

1 t. ground marjoram

2 bay leaves

1-6 oz. can tomato paste

2 c. peeled, cubed potatoes (about 1-inch cubes)

2 c. sliced carrots (about 3/4-inch thick)

1 medium green pepper, cut into 1-inch chunks

1-10 oz. package each frozen green beans, corn, peas or 1-1/4 c. each, taken from a bag of frozen veggies

1/4 lb. fresh mushrooms, sliced (can use one 4 oz. can mushrooms, drained)

2-15 oz. can diced tomatoes, undrained

Brown meat in oil in a Dutch oven or very large saucepan. Add next 10 ingredients. Cover and simmer one hour or until meat is tender.

Stir in potatoes, carrots and green pepper; simmer 15 minutes.

Stir in rest of ingredients, adding more water if necessary. Cover and simmer 15 minutes or until veggies are tender. Makes 10-12 servings.

If the amount is too much for your family, put what's left over in the fridge, and the next day add a can or two of beef broth to make a delicious vegetable soup.

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This recipe uses less fat, sugar and salt.

SWEET 'N SOUR

MEATBALLS

egg substitute equivalent to 1 egg or 2 egg whites

2 T. skim milk

1 c. seasoned bread crumbs (or use regular bread crumbs and add a bit of pepper, paprika and a dash of nutmeg to the crumbs)

2 T. diced onion

1/8 t. pepper

1 lb. lean ground beef

1 T. cornstarch

3/4 c. unsweetened pineapple juice (taken from canned pineapple)

1/2 c. barbecue sauce

1/4 c. water

1 c. whole cranberry sauce

1-20 oz. can pineapple chunks, in its own juice (save juice)

1/2 medium green pepper, cut in chunks

hot cooked rice

In a medium bowl, combine egg and milk; stir in crumbs, onion and pepper. Add beef; mixing in well.

Form into 36 one-inch balls.

In a skillet coated with cooking spray, brown meatballs.

Combine cornstarch, pineapple juice, barbecue sauce and water until smooth. Pour over meatballs. Bring to a boil; cook and stir gently for 2 minutes or until thickened. Lower heat and add green pepper and pineapple. Cover and simmer 15 minutes, stirring occasionally.

Serve over hot rice or with rice on the side. Makes 6 servings.

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Thought for the day: Show me cattle with a sense of humor and I'll show you laughing stock.

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