Tickle Your Tastebuds!

FEATURED RECIPE
Summer is in full swing and so is grilling season! Much of our time is spent outside so why not fire up the grill and throw on a nice juicy flank steak? lIts robust beef flavor makes it ideal for spicier dishes, such as fajitas or stir-fry. It benefits from a tenderizing marinade and should be cooked quickly, making your cooking time less! This featured Grecian Beef, Tomato and Cucumber Salad is a quick and easy balanced meal that utilizes those garden vegetables we all love as well. So try this recipe that is sure to tickle your tastebuds!

Shopping List: Flank Steak, Greek Dressing, Tomatoes, Cucumbers, Kalamata olives, Feta Cheese.

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Funded by the Beef Checkoff Program

Beef On A Budget
As the cost of living increases, more and more people are trying to make the best of their money when they go to the grocery store! Consumers have three budgets they consider when buying beef:

Financial Budget: How much they are able to spend
Calorie Salary: How many calories they should consume
Time Budget: How much time they have to make the dish- the quicker the better!

Grilling meets all three of these methods because you take your cut of beef, throw it on the grill and walk away! Beef cuts such as the Top Sirloin, Top Round and Flat Iron fit your calorie salary as they are one of the 29 lean cuts of beef, and your financial budget: they are economically priced! The featured recipes below are ones utilizing these cuts and offer a "grill once-eat twice" method. Try them out!

Flat Iron Steaks with Grilled Corn and Cumin-Lime Butter
Italian Marinated Steak with Grilled Ratatouille
Grilled Steak Tacos with Poblano-Mango Salsa

More Grilling Tips!
Safe and Healthy Grilling Tips
Interesting facts about beef's nutritional punch
29 Ways to Love Lean Beef
Grilling Fast Facts
Grilling Tips
Grill Talk

Feature Cut of the Month: The Flank Steak

What is a Flank Steak?
The Flank Steak is a thin, flat, and extremely flavorful, boneless steak that comes from the flank of the animal. Its robust beef flavor makes it ideal for spicier dishes, such as fajitas or stir-fry. It benefits from a tenderizing marinade and should be cooked quickly.
A popular player on restaurant menus for several years, it is making an appearance in the meat case more and more. Flank steaks are taken obviously from the flanks of the animal. Coming from the flank will tell you that this muscle is utilized somewhat for the movement of the animal and tenderness is an issue that needs be addressed. Tenderizing marinades may be used on this steak as well as cutting crosswise against the grain allows for a more pleasurable eating experience.

Preparation and Cooking Time:
A one pound steak will yield 4 (3-ounce) cooked, trimmed servings. This steak is great for stir-fry or fajita strips. It can be skilleted or grilled after a tenderizing marinade has been administered.

Storage:
This steak can be stored in the refrigerator for about 3 to 4 days and in the freezer for 6 to 12 months.

Try out these easy to please Flank Steak recipes:
Cajun Beef and Bean Burritos
Grecian Beef, Tomato and Cucumber Salad
Chipotle-Marinated Beef Flank Steak

Kids in the Kitchen is coming to the 2008 Kentucky State Fair!
Click here for for Information
Kids in the Kitchen State Fair Brochure

"Discover the Power of Protein in the Land of Lean Beef"

Protein equals satisfaction. According to a 2007 Journal of Nutrition study, protein provides more satiety than carbohydrates and fat. Eating a moderately high-protein diet can curb hunger and the body's desire to eat. Protein even helps you maintain weight while you are asleep! Animal Proteins like lean beef are complete high-quality proteins that contain all the essential amino acids, or "building blocks," the body needs to grow, build, and maintain muscle mass. It is recommended that a person eat at least four ounces of a high-quality protein at each meal to help maintain muscle mass, and provide energy to lead an active lifestyle.

Tips on how to get lean with protein: Based on 2005 Dietary Guidelines for Americans and MyPyramid.

Wake-up Call: start the day with scrambled eggs in a whole grain pita with vegetables and order a nonfat latte to add a protein boost to your caffeine fix.
Maximized Mid-Day Munchies: Pack beef jerky for a protein-powered treat, add low fat cheese to apple slices, or snack on cottage cheese for a complete protein pick-me-up.
Lean Lunches: Add more protein to any salad with a hardboiled egg or lean beef, or enjoy an open faced lean roast beef sandwich.
Satisfying Suppers: Add lean ground beef to chili or other soups to spick up the protein power. Don't forget sliced lean steak in your stir-fry for more protein sizzle.

Confident Cooking with Beef!

For a copy of Confident Cooking with Beef, send a $0.58 stamped, standard, self-addressed envelope to:

KY Beef Council
Attn: Confident Cooking with Beef
176 Pasadena Drive Lexington, KY 40503.

Kentucky Beef Council
176 Pasadena Drive
Lexington, KY 40503
P: 859-278-0899 / F: 859-260-2060

The Beef Council receives its funding from the "checkoff" dollars of Kentucky’s beef producers. Those dollars are invested in research, promotion, consumer information, industry information, foreign marketing and producer communication, all with the purpose of strengthening demand for beef and veal in both domestic and foreign markets. © 2006 Kentucky Beef Council. All rights reserved.