The Beauty in the Beef

For the love of South Dakota Beef

Archive for the month “October, 2014”

Bacon Cheeseburger Soup

IMG_7836As the temperature continues to drop in #SouthDakota, soup consumption rises!  In my home, soup is a staple throughout fall and winter months.  A comfort food that not only warms your body and soul, but also can provide great nutritional value in a low-calorie package. Soup is a great way to incorporate more vegetables into your diet as well.  You can chop and dice nearly any and all veggies you have on hand and toss them in! Peppers, onions, celery, squash, kale- the possibilities are endless! Another tip when choosing soup is to incorporate more broth-based soups and substituting low-sodium broth versions when making from scratch.  Don’t forget to incorporate lean protein, such as 95% lean ground beef or leftover shredded roast beef to help keep you feeling full and satisfied.

This week’s blog recipe combines a traditional favorite, bacon cheeseburger with the addition of carrots, celery and sweet potatoes! Simple to throw together in less than 30 minutes, or let it cook in the crockpot while you’re away.

1 lb. lean ground beef
2 Tbsp olive oil
3/4 Cup celery, chopped
3/4 Cup shredded carrots
1/4 Cup onion, chopped
3 sweet potatoes, peeled and diced
3 Cups low-sodium beef broth
6 oz. plain Greek yogurt
1/3 Cup bacon pieces
1 Cup shredded low-fat cheddar cheese
Dash of salt and pepper
Pickle for garnish
1. Brown ground beef, draining and rinsing any excess fat.  Set aside.
2. In a large stock pot, heat olive oil and add celery, carrots and onion.  Cook over medium-high heat for 2-3 minutes.
3. Add fully cooked ground beef, sweet potatoes and broth to stock pot.  Bring to a boil.  Reduce heat, cover and let simmer for 10-12 minutes, or until potatoes are fork tender.
4. Add plain Greek yogurt, bacon bits and shredded cheese.  Stir until evenly combined.  I like to substitute Greek yogurt as a healthy alternative to heavy creams. 
5. Add salt and pepper, as desired.

Beef & Broccoli (in the Crockpot!)


There are times when we have to think long and hard about what we’re going to make for dinner, then there’s times when our stomach decides for us! I was hit with a serious Chinese food craving (no, I’m not pregnant 😉 ) which inspired me to feature this beef and broccoli dish.  I wanted to make the recipe super easy and quick so naturally, I got out my Crockpot and started pulling ingredients from my pantry.  I was pleasantly surprised with how awesome the flavor turned out, it’s spot on if you’re a Chinese food lover!  But if I had to change anything about the recipe, it would be to make MORE! There were no leftovers!  When my family cleans up vibrant green veggies, hearty whole grains and powerful, nutrient-rich lean beef, I’m okay with that! Especially when requires less than 10 minutes of time to prepare! #momwin

This recipe was a spinoff of Cooking Classy’s Slow Cooker Beef and Broccoli.  She features some additional delicious looking beef recipes that I’m looking forward to trying soon!

2 Tbsp olive oil
1-2 lbs. Flank steak or Sirloin
1 Cup low sodium beef broth or stock
1/2 Cup low sodium soy sauce
1/4 Cup sesame oil
1/4 Cup oyster sauce
1/4 Cup light brown sugar, packed
1 Tbsp garlic, minced
Broccoli florets
Brown rice, wild rice or quinoa
Sesame seeds, optional

1. Slice steak into thin strips.  I used Flank, my favorite cut! Tip: Place your steak in the freezer for several minutes prior to slicing.  More structure will be easier to get your slices nice and thin.
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2. Heat olive oil in the bottom of a pan and add steak.  Cook for 2-3 minutes per side.
3. In a small bowl, combine beef broth, soy sauce, sesame oil, oyster sauce, brown sugar and garlic.  Whisk together.

4. Add liquid base and steak to a Crockpot and let cook on high for 4 hours.
5. Once steak is finished, prepare broccoli.  I used the handy steam fresh bags, but you could also add your broccoli into the crockpot to cook.  However, the color won’t be that pretty bright green like steamed broccoli.
6. Serve with a side of brown or wild rice or quinoa.  We did quinoa because it’s what I had on hand and it was delish!
7. Sprinkle with sesame seeds prior to serving, if desired.

The 2 Minute Omelette

How often do you say, “just give me a minute” or “this will only take a minute” when in reality “a minute” is actually closer to 8 or 10. I’ll admit I use those lines on a daily basis with my family.  But if you’re like me, you’re in luck because today’s blog recipe can help build you some merit! #winning It takes literally 2 minutes to make this tasty, protein-packed breakfast.  Yep- faster than you can toast a Pop-Tart or eat a bowl of Lucky Charms, you’ll have a nutritious and energizing start to your day!

These ‘microwave in a mug’ recipes are all over the internet, from breakfast to dessert, and I’ll admit I was a skeptic.  I didn’t think anything could come out of the microwave after cooking for 2 minutes and: 1. Look appealing or 2. Taste good.

I’ve converted and now I’m a believer.  So today I bring you, “The 2 Minute Omelette”.

2 Large Eggs
Dash of Salt and Pepper
1-2 oz. Diced Roast Beef Deli Meat
1-2 Tbsp Shredded Cheese
Any additional ingredients you may desire! I used chopped spinach and garden salsa- yum!

1. Coat the inside of a coffee mug with cooking spray and add eggs, salt and pepper.  Whisk together.
2. Add diced roast beef and shredded cheese along with any additional ingredients you may choose.  Mix until evenly combined.
3. Microwave on high for 1 minute then remove and stir ingredients.
4. Pop it back in the microwave for an additional minute, or until your eggs are thoroughly cooked.
5. Enjoy!

South Dakota Steak Chili


It’s harvest time in South Dakota which means long days, late nights, beautiful sunsets and or course, field meals.  If you aren’t familiar with field meals, these are the lunches and dinners that are prepared and delivered to farmers in the field so they can continue working without stopping.  This picture showed up on my timeline earlier this week and put a smile on my face.

1782077_492187367590353_4364787863256617557_nI didn’t marry a farmer, but I do know firsthand the work, stress and exhaustion that goes into a harvest.  This week’s blog recipe is dedicated to all of the South Dakota farmers and their families who are working before the sun comes up and long after it sets.  Let this hearty beef steak chili fill your belly and warm your soul with the nourishment you require.  An easy and convenient recipe for those preparing and delivering the field meals- not to mention a nice break from cold meat sandwhiches.

Print this Recipe!
2 Tbsp olive oil
3 lbs. beef stew meat
1 Tbsp garlic
2 Green Peppers, diced
1 15 oz. can low-sodium chili beans
1 15 oz. can low-sodium dark red kidney beans
1  8.5 oz. can corn
1 28 oz. can crushed tomatoes
1 package Mrs.Dash chili seasoning

1. Heat olive oil in the bottom of a skillet then add beef stew meat and garlic.  Brown each side, stirring continuously for approximately 6-8 minutes.
2.  Next, add beef to the bottom of a crock pot and top with chopped green peppers (I used one bell and one poblano pepper for more heat;)) and Mrs.Dash seasoning.
3. Then add beans, corn and crushed tomatoes.

4. Stir until combined and cook on medium heat for 6 hours.

5. Serve with desired toppings, such as low-fat sour cream, shredded cheese, green onion, avocado, etc.

Autumn Harvest Shepard’s Pie


Fall is here which means it’s comfort food season in my house! This is one of my favorite seasons to cook and bake.  The colors, aromas and flavors are simply the best.  Is there anything more comforting than taking a warm and hearty casserole out of the oven to gather around the table and enjoy?!  I hope you and your family will try this version of the classic comfort dish, shepard’s pie.  I incorporated my favorite vegetable of the season, butternut squash and cooked them as individual cups to support my theory of everything that comes out of muffin tin is adorable (it’s science, folks).  This also means they are easy to freeze and would make fast healthy meal ideas for busy weeknights!

1 whole butternut squash
1 lb. lean ground beef
1/2 onion, diced
dash of salt and pepper
16 oz. frozen vegetable blend
1 can healthy recipe cream of mushroom soup
1 Tbsp butter
dash of salt and pepper

1. Slice squash in half and remove seeds.  Place facedown on a microwaveable safe plate and cook on high for 8-10 minutes, or until squash is soft.  (just like when cooking spaghetti squash, I like to put a little water on my plate to create steam while cooking) 
2. Meanwhile, brown ground beef with diced onion, salt and pepper.
3. Preheat oven to 400°.
4. Add in frozen vegetable blend and soup.
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5. Carefully remove squash from the microwave.  Using a spoon, remove inner contents from shell into a small bowl.  Add butter, salt and pepper and mash until smooth.

6. Add beef and vegetable mixture into a coated muffin tin, filling 3/4 full.


7. Top with a layer of squash.
8. Cook for 20-25 minutes and enjoy!

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