BBQ - Rubbed Beef Roast

October 16, 2012 5:05:28 PM EDT

Total Recipe Time: 1-3/4 to 2 hours

1 beef eye round roast (about 2 to 3 pounds)
2 teaspoons water
1-3/4 pounds small new red potatoes, cut into 1-1/2-inch pieces

BBQ Rub:
3 tablespoons chili powder
3 tablespoons packed brown sugar
2 teaspoons cider vinegar
1 teaspoon Worcestershire sauce


 

1.

Heat oven to 325°F. Combine BBQ Rub ingredients in small bowl. Reserve 2 tablespoons rub for potatoes. Press remaining rub mixture evenly onto beef roast.

2.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover. Roast in 325°F oven 1-1/2 to 1-3/4 hours for medium rare doneness.

3.

Remove roast when meat thermometer registers 135°F. Transfer to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare.)

4.

Meanwhile, combine reserved rub with 2 teaspoons water in large bowl. Add potatoes; toss to coat evenly. Place potatoes on metal baking pan and lightly spray with cooking spray. Cover with aluminum foil and roast for 1 hour. Uncover potatoes; stir and continue roasting 10 to 15 minutes or until tender.

5.

Carve beef roast into thin slices; serve with potatoes.


Makes 6 to 8 servings

Nutrition information per serving (1/6 of recipe): 315 calories; 6 g fat (2 g saturated fat; 2 g monounsaturated fat); 70 mg cholesterol; 100 mg sodium; 26 g carbohydrate; 3.6 g fiber; 37 g protein; 8.2 mg niacin; 0.6 mg vitamin B6; 1.7 mcg vitamin B12; 4.4 mg iron; 40.2 mcg selenium; 6.4 mg zinc.

This recipe is an excellent source of protein, niacin, vitaminB6, vitaminB12, iron, selenium and zinc; and a good source of fiber.

Funded by The Beef Checkoff

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Kung Pao Beef

October 11, 2012 5:04:11 PM EDT

Total Recipe Time: 2 to 2 1/2 hours

4 beef eye round steaks, cut 3/4 to 1 inch thick (about 5 to 7 ounces each)
1/2 cup prepared kung pao or Szechuan stir-fry sauce
1/2 cup water
1/4 teaspoon crushed red pepper
1 package (16 ounces) frozen Asian vegetable blend
1/2 cup unsalted roasted peanuts
Hot cooked brown rice (optional)
Chopped green onions (optional)


 

1.

Combine kung pao sauce, water and red pepper in small bowl. Place beef steaks and sauce mixture in large nonstick skillet; bring to a boil. Reduce heat; cover tightly and simmer 1-1/4 to 1-3/4 hours or until beef is fork-tender.

2.

Remove beef; keep warm. Add frozen vegetables to skillet; bring to a boil. Reduce heat to medium; cook, covered, 5 to 7 minutes or until just tender, stirring once. Stir in peanuts.

3.

Serve steaks with vegetable mixture over rice, if desired. Sprinkle with green onions, if desired.


Makes 4 servings

Nutrition information per serving: 451 calories; 18 g fat (4 g saturated fat; 8 g monounsaturated fat); 8 mg cholesterol; 1078 mg sodium; 24 g carbohydrate; 2.3 g fiber; 46 g protein; 9.6 mg niacin; 0.6 mg vitamin B6; 2.3 mcg vitamin B12; 4.4 mg iron; 46.3 mcg selenium; 7.2 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

Funded by The Beef Checkoff

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Garlic Herb Cheeseburgers

October 8, 2012 4:38:00 PM EDT

Total Recipe Time: 20 to 25 minutes

1 pound ground beef (80% to 85% lean)
4 slices red onion, cut 1/2 inch thick
1 large red bell pepper, cut into quarters
1/2 cup garlic-herb cheese spread
4 round French sandwich rolls, split, toasted


 

1.

Lightly shape ground beef into four 1/2-inch thick patties.

2.

Place patties in center of grid over medium, ash-covered coals; arrange onion and bell pepper around patties. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 7 to 9 minutes) until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally. Grill vegetables 13 to 16 minutes or until crisp-tender, turning occasionally. Season with salt and pepper, as desired. Cut bell pepper into 1/2-inch strips.

3.

Spread 1 tablespoon cheese on bottom of each bun; top with burger, another 1 tablespoon cheese, onion slice and 1/4 of bell pepper. Close sandwiches.


Makes 4 servings


Cook's Tip:
  Cooking times are for fresh or thoroughly thawed ground beef. Color is not a reliable indicator of ground beef doneness.

Nutrition information per serving, using 95% lean ground beef: 389 calories; 15 g fat (8 g saturated fat; 2 g monounsaturated fat); 90 mg cholesterol; 500 mg sodium; 33 g carbohydrate; 3.1 g fiber; 33 g protein; 7.1 mg niacin; 0.6 mg vitamin B6; 2.1 mcg vitamin B12; 3.8 mg iron; 18.9 mcg selenium; 5.7 mg zinc; 79.6 mg choline.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline.

Funded by The Beef Checkoff

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