BudgetFriendly Beef

Versatile beef selections make delicious dishes the whole family will enjoy.

Beef is a versatile go-to protein source that provides essential nutrients including iron, zinc, and vitamins B12 and B6. But are you looking for great-tasting steaks and roasts that are more affordable too? There are sometimes overlooked budget-friendly favorites, such as chuck eye roast, sirloin tip steak, top round steak or roast, brisket, and more that are sure to bring a delightful dinner to your table. With these cuts and tips on how to best prepare them, you can stretch your grocery dollars with a variety of delicious dishes, such as the recipes here—courtesy of Beef. It’s What’s For Dinner (BeefItsWhatsForDinner.com)—to keep the whole family happy.

Protein Power

Among the powerful package of 10 essential nutrients beef is known for, protein may be one of the most notable. In fact, one 3-ounce cooked serving of beef provides 50 percent of your daily value (25 grams) of this important nutrient, making it an excellent source. That 25 grams protein per 3-ounce serving is equivalent to 3 cups of quinoa, 6½ tablespoons of peanut butter, or 1⅔ cups black beans.

CUT: SIRLOIN TIP STEAK

This boneless, lean cut is a great value. Makes good kebabs, stew meat, cubed steak, or fajitas.

Beef Fajita Skillet with Pico de Gallo

MAKES 4 SERVINGS

You have to love a square meal rounded off by a delicious lean beef cut. Sizzle up some veggies sliced for fajitas.

1 pound sirloin tip steaks, cut 1⁄8- to ¼-inch thick Pico de Gallo (recipe below)

3 teaspoons vegetable oil, divided

1½ cups thinly sliced bell pepper, any color

½ medium white onion, cut into 1⁄2-inch wedges

1 medium jalapeño pepper, thinly sliced Salt, to taste

8 small whole-wheat tortillas (about 6-inch diameter), warmed

1. Prepare Pico de Gallo: Combine all ingredients in a medium bowl. Season with salt to taste. Cover and refrigerate until ready to use.

2. Stack beef sirloin tip steaks; cut lengthwise in half and then crosswise into 1-inch wide strips.

3. Combine beef and rub ingredients in large bowl; toss to coat evenly.

4. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat until hot. Add bell pepper, onion, and jalapeño; stir-fry 5 to 8 minutes or until vegetables are crisp-tender. Remove from skillet; keep warm.

For the Rub

3 cloves garlic, minced

1 teaspoon ground cumin

1½ teaspoons ground chipotle chile pepper

For the Pico de Gallo

¾ cup chopped tomatoes

¼ cup chopped white onion

3 tablespoons chopped fresh cilantro

2 teaspoons minced jalapeño pepper

1 tablespoon fresh lime juice Salt, to taste

5. Heat 1 teaspoon oil in same skillet until hot. Add half of beef; stir-fry 1 to 2 minutes or until outside surface is no longer pink. (Do not overcook.) Remove from skillet; keep warm. Repeat with remaining 1 teaspoon oil and beef.

6. Return all beef and vegetables to skillet. Season with salt, as desired. Serve beef mixture in tortillas; top with Pico de Gallo.

Cook’s Note:

A 12-inch cast iron pan may be substituted for large nonstick skillet. Cooking times will remain the same.

Grilled Eye of Round Steaks with Wasabi-Yogurt Cream

MAKES 4 SERVINGS

Yogurt, ginger, and garlic create a tenderizing marinade for eye of round steaks. (Plan ahead to allow time to marinate.) While the steaks grill, a creamy wasabi sauce is whipped up.

4 beef eye of round steaks, cut ¾-inch thick (about 4 ounces each)

1½ cups plain yogurt, divided

1 tablespoon finely chopped fresh ginger

1 tablespoon finely chopped garlic

½-1 teaspoon wasabi paste

1. Combine ½ cup yogurt, ginger, and garlic in small bowl. Place beef steaks and yogurt mixture in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.

2. Meanwhile line a strainer with paper towels; set over small bowl. Place remain- ing 1 cup yogurt in strainer. Cover; let drain in refrigerator 30 minutes or as long as overnight to thicken.

3. Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 10 to 12 minutes (over medium heat on preheated gas grill, times remain the same)

CUT: TOP ROUND STEAK

Thick and versatile lean cut. Typically broiled or slowcooked to bring out its best. (Also known as: inside round steak and London broil)

CUT: EYE OF ROUND STEAK

A tremendous value cut that is lean and boneless. Ideal for marinating then grilling or skillet cooking. (Also known as: sandwich steak, wafer steak) for medium rare (145°F) doneness, turning occasionally. (Do not overcook.)

4. Meanwhile combine thickened yogurt and wasabi paste. Set aside.

5. Carve steaks into thin slices; season with salt and pepper, as desired. Serve with wasabi-yogurt mixture.

Beef and Pasta with Asian Peanut Sauce

MAKES 4 SERVINGS

Thin strips of top round steak are quickly cooked in teriyaki sauce before joining thin spaghetti noodles and cucumbers in a flavorful peanut butter sauce.

1¼ pound beef top round steak

5 tablespoons teriyaki sauce, divided

2 tablespoons creamy peanut butter

1 tablespoon water

1⁄8-¼ teaspoon crushed red pepper

1. Combine 3 tablespoons teriyaki sauce, peanut butter, water, red pepper, and ginger. Cook vermicelli in salted boiling water according to package directions; drain and rinse. Toss vermicelli with peanut butter mixture to coat well.

2. Cut steak into 1⁄8-inch thick strips. Add remaining 2 table-

1⁄8-¼ teaspoon ground ginger

6 ounces uncooked vermicelli or thin spaghetti

2 tablespoons vegetable oil

½ cup seeded and chopped cucumber spoons teriyaki sauce to beef strips; toss to coat evenly.

3. In a large nonstick skillet or wok, heat oil over medium-high heat until hot. Add beef (half at a time) and stir-fry 1 to 2 minutes or until outside surface is no longer pink. (Do not overcook.) Add to noodles; toss lightly. Sprinkle with chopped cucumber. n

McCaffrey’s wine, beer, and spirits

Issue

Selections

Uncork delicious wines for perfect pairings with these recipes.

Sweet and Sour Pork with Apples

CHATEAU STE. MICHELLE COLUMBIA VALLEY RIESLING

This wine o ers crisp apple and white peach aromas and avors with subtle mineral notes.

Penne in Pumpkin Vodka Sauce

RUFFINO CHIANTI CLASSICO RISERVA DOCG RISERVA DUCALE

Well balanced on the palate, with velvety tannins, rm acidity, and a lingering nish of rosemary.

Grilled Tomahawk Pork Chops

DECOY PINOT NOIR

Lush red berry avors are framed by smooth, re ned tannins and a silky texture, with a tantalizing hint of bright acidity lingering on the long, focused nish.

Baked Cod with Cherry Tomatoes and Leeks

JOEL GOTT SAUVIGNON BLANC

The wine opens with tropical fruit avors followed by crisp, refreshing acidity on the mid-palate and notes of ruby red grapefruit on the long, clean, and balanced nish. n