By Holly Swee
Director of Nutrition & Consumer Information
South Dakota Beef Industry Council
The holiday season is full of friends and family celebrations that usually include some old and new traditions. Welcome them with the comforting aroma of a traditional mouthwatering meal - like a flavorful beef roast. Traditional meals don't have to be calorie laden. Holiday meals can have plenty of flavor, yet offer healthy nutrient-rich offerings that are tasty and satisfying.
Beef is a naturally nutrient-rich source of 10 essential ingredients. On average, a 3-ounce serving of lean beef is only 154 calories, yet it's a naturally rich source of 10 essential nutrients, including protein, zinc, iron and B-vitamins.
Keep these helpful tips in mind when choosing lean beef as part of your holiday meal.
·Choose the lean beef cuts. There are 29 lean beef cuts that meet the government guidelines for leanness. Many of these cuts are holiday favorites like tenderloin roast, top loin and top sirloin roast.
·Choose cuts with the word loin or round on the label. These cuts usually are lean choices.
When in the kitchen:
·When purchasing your holiday roast, plan for 6-ounces of cooked beef per person. In general, a boneless beef roast yields 1-1/2 to 2 (6-ounce) cooked servings per pound. A bone-in beef roast yields about 1 to 1-1/2 (6-ounce) cooked servings per pound.
·Place the roast on the rack directly from refrigerator. If roasting a rib roast be sure to have fat side up.
·Do not add water or cover the roast unless the recipe specifies to.
·When using a meat thermometer, insert the thermometer into the thickest part of the roast. Make sure the thermometer is not touching the bone or fat.
·Roast meat until the thermometer reaches 5 to 10 degrees below desired doneness. Medium rare is 145¡F and medium is 160¡F.
·After roasting, transfer the roast to a carving board and tent the roast loosely with foil.
·Let the roast rest for 5 to 10 minutes. The beef will continue to cook while it is resting. This allows the juices to re-distribute more evenly throughout the roast.
·When carving your roast always slice the meat across the grain.
Recapture your childhood memories of delicious food by preparing this Smoky Paprika Rubbed Beef Tenderloin with Roasted Root Vegetables recipe. Your family will appreciate this lean beef choice, yet enjoy the rich flavor of this tender roast.
Need gift ideas? What about Beef Certificates or Beef Bucks? Visit http://www.sdbeef.org to view more information. For more beef holiday recipe ideas, contact Holly Swee, RD, LN at the South Dakota Beef Industry Council at 605-224-4722 or visit http://www.beefitswhatsfordinner.com.