Beef is the star of so many of the South’s most popular dishes for good reason. With a little know-how, you can make these favorites into healthy options you can feel good about feeding your family.
Country-Fried Steak, or “chicken-fried” steak, as it’s sometimes called, can be high in fat if deep fried and smothered in gravy. Cubed steak itself is generally made from lean, boneless muscles from the chuck, loin, rib or round primal cut with the internal and external fat removed. Mechanical tenderization is then used to make these leaner cuts more tender. To lighten up this down-home favorite, skip the deep frying, and pan-fry the breaded steaks in a heart-healthy oil, like canola or olive oil. Skip the gravy, and enjoy the golden-crisp texture of the steak, or add a lighter sauce, as in this recipe for Country-Fried Steaks with Tomato-Basil Sauce. Serve up your steak alongside a hefty serving of vegetables, rather than a high-fat creamy side dish, like mashed potatoes. Try this recipe for Parmesan-Crusted Cubed Steaks with Zucchini Ribbons for a summery option.
Meatloaf is a comforting classic that can be a healthy choice of you remember to choose lean ground beef and practice portion control. Ninety-three percent lean ground beef meets the government guidelines for “lean,” meaning is contains less than 10 grams of total fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol per three-ounce cooked serving. When preparing your meatloaf, consider vegetable mix-ins, like sautéed mushrooms, bell pepper, or zucchini or add raw vegetables, like shredded carrots and finely chopped bell pepper, celery or onion. Adding vegetables is a great way to boost the nutrition in any dish. Preparing mini meatloaves can be a helpful tool for practicing portion control. These Five-Way Mini Meatloaves made in a muffin pan are just the right size for little ones, and they cook quickly since the loaves are much smaller.
Pot roast is a go-to for Sunday suppers. This hearty, stick-to-your-bones dish can be lightened up by choosing a lean cut. Shoulder roast is an affordable option cut from the chuck primal with good flavor. After browning the meat, pour off the drippings and add a flavorful liquid, like low-sodium beef broth, and cover and simmer until the beef is tender. Try adding vegetables to the meat during braising, as in this recipe for North Woods Hearty Pot Roast, featuring red potatoes, carrots, parsnips and leeks, or serve the roast alongside vegetables and a serving of whole grains, as in this Horseradish-Braised Pot Roast with Barley and Kale. If you’ll be making a pan sauce, skim off the fat from the cooking liquid beforehand.
London broil is an American classic made from lean top round steak. This versatile cut benefits from marinating six hours or even overnight before cooking, which will help to tenderize the beef. Grill or broil the steak, and serve with vegetables for a family-friendly and healthy meal. This Grilled London Broil is marinated in a heart-healthy vinaigrette, and served up with grilled asparagus and red onion for warm-weather cooking.
What are some of your family’s favorite beefy dishes? My husband, Nathan, loves country-fried steak, so I can’t wait to try this recipe for Parmesan-Crusted Cubed Steaks with Zucchini Ribbons from BeefItsWhatsForDinner.com. It combines those down-home Southern flavors with a light, summery vibe making it a perfectly-balanced and nutritious meal at our house.
This article is funded by Alabama Beef Checkoff Program. Paid for by Alabama beef farmers and ranchers.