The Healthy beef cookbook.pdf

THE

HEALTHY

BEEF

COOKBOOK

Steaks, Salads, Stir-fry, and More—

Over 130 Luscious Lean Beef

Recipes for Every Occasion

National Cattlemen’s Beef Association

American Dietetic Association

Richard Chamberlain

Betsy Hornick, MS, RD

John Wiley & Sons, Inc.

THE

HEALTHY

BEEF

COOKBOOK

Steaks, Salads, Stir-fry, and More—

Over 130 Luscious Lean Beef

Recipes for Every Occasion

National Cattlemen’s Beef Association

American Dietetic Association

Richard Chamberlain

Betsy Hornick, MS, RD

John Wiley & Sons, Inc.

Recipe development, photography, and beef culinary information were funded by beef producers through the

Cattlemen’s Beef Board. The checkoff program was established as part of the 1985 Farm Bill and assesses $1

per head on the sale of domestic and imported cattle and beef products to fund research and educate Ameri-

can consumers about beef. The Cattlemen’s Beef Board administers the checkoff program, subject to USDA

approval, and contracts with industry organizations to carry out science-based nutrition education and com-

munications, as well as other promotion, education, and research projects. National Cattlemen’s Beef Associ-

ation serves as one of the Beef Board’s contractors for checkoff-funded programs.

This book is printed on acid-free paper.

reserved

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

Design and composition by Navta Associates, Inc.

Photography credits: Photography: Hans Rott, Hans Rott Photography; art direction: Susan Lamb Parenti,

TreAmici Marketing; photography assistants: Jennifer Marx, David Miezal; food styling: Lois Szydlowski, Lee

Mooney; food styling assistants: Kathy Takemura, Elaine Funk, Lisa Lecat-Knych; prop stylist: Karen Johnson;

image conversion work: Design Two, Ltd., and Great Lakes Graphics.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any

means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sec-

tion 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Pub-

lisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222

Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at

www.copyright.com. Requests to the Publisher for permission should be addressed to the Permissions Depart-

ment, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or

online at http://www.wiley.com/go/permissions.

Limit of Liability/Disclaimer of Warranty: While the publisher and the authors have used their best efforts in

preparing this book, they make no representations or warranties with respect to the accuracy or completeness

of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a

particular purpose. No warranty may be created or extended by sales representatives or written sales materials.

The advice and strategies contained herein may not be suitable for your situation. You should consult with a pro-

fessional where appropriate. Neither the publisher nor the author shall be liable for any loss of profit or any other

commercial damages, including but not limited to special, incidental, consequential, or other damages.

For general information about our other products and services, please contact our Customer Care Department

within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002.

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Library of Congress Cataloging-in-Publication Data:

The healthy beef cookbook : steaks, salads, stir-fry, and more : over 130 luscious lean beef recipes for every

occasion / American Dietetic Association and National Cattlemen’s Beef Association.

p. cm.

Includes bibliographical references and index.

ISBN-13 978-0-471-73881-7 (paper : alk. paper)

ISBN-10 0-471-73881-6 (paper : alk. paper)

1. Cookery (Beef) I. American Dietetic Association. II. National Cattlemen’s Beef Association (U.S.)

TX749.5.B43H37 2006

641.6'62—dc22

2005005770

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1

Contents

Foreword v

Acknowledgments vii

Introduction 1

Great Grilling with Beef 5

Sensational Main-Dish Beef Salads 37

Hearty Beef Sandwiches 63

Busy Family Beef Favorites 95

Beefy One-Dish Meals 121

Beef Soups, Stews, and Chilis 157

Easy Entertaining with Beef 185

Appendix A: The Skinny on Beef and Health 225

Appendix B: Beef Basics from the Experts 239

iii

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