Quality Family Meal Time

    By: Jacqueline Gomes, RDN, MBA

    Quality ingredients and quality family meal time go hand in hand. Family meals are an important part of growth and development for children and families.

    Studies show that that families eating meals together “every day” or “almost every day” generally consumed higher amounts of important nutrients such as calcium, fiber, iron, vitamins B6 and B12, C and E, and consumed less overall fat, compared to families who “never” or “only sometimes” eat meals together.

     

    Meals that include lean beef can be a solution to help children fuel their busy bodies and get the right nutrition from their calories each day.

    • Choosing lean protein like lean beef, skinless poultry and fish means you’ll be getting more nutrition with less saturated fat and calories.
    • Lean beef for example provides essential nutrients such as protein, iron, zinc and vitamin B12.
    • Protein not only helps build muscle, but also helps to reduce appetite by increasing feelings of fullness and can boost metabolism.

     

    Let’s talk about how lean beef can easily fit into a healthy eating plan.

    Choose cuts with the word’s “loin” or “round”, those cuts that have less white marbling like London Broil. Trim any visible fat before cooking. For ground meats always choose “lean” or “extra lean” on the label. Examples of lean beef include sirloin, top round, flank steak and tenderloin.

    Today we’re preparing a simple and classic London Broil with fresh herbs. Marinating lean cuts of protein can help maximize tenderness and flavor.

     

    Garlic Herb London Broil

    a garlic herb London Broil on a cutting board

    Prep: 10 minutes

    Marinate: 6 hours or overnight

    Cook: 13-18 minutes

    Makes: 8 (4 ounce) Servings

     

    Ingredients:

    • 2 pounds Rancher’s Legend London Broil, about 1-1/2 inch thick

    Marinade:

    • 3/4 cup reduced-sodium beef broth
    • 2 tablespoons fresh lemon juice
    • 2 tablespoons olive oil
    • 1 tablespoon soy sauce
    • 1 tablespoon Worcestershire sauce
    • 5 cloves garlic, finely minced
    • 1 teaspoon kosher salt
    • 1/2 teaspoon pepper

    Herb Dressing

    • 4 tablespoons extra virgin olive oil
    • 1-1/2 tablespoons chopped fresh chives or green onion
    • 1 tablespoon chopped fresh parsley leaves
    • 2 teaspoons chopped fresh Thyme
    • 2 teaspoons fresh lemon juice
    • 1/4 teaspoon salt
    • 1/4 teaspoon pepper

     

    Directions:

    1. Place beef in a food-safe plastic bag. Combine marinade ingredients and pour into bag with beef; massage marinade into beef. Seal bag tightly and place in refrigerator for 6 hours or overnight.
    2. Herb Dressing: Combine all ingredients in a small bowl and set aside.
    3. Remove beef from plastic bag, pat dry and discard marinade.
    4. Preheat oven to 425 degrees. Meanwhile, heat an iron skillet (or other oven proof skillet) over medium-heat. Drizzle olive oil over beef and season with salt and pepper. Place beef in skillet; cook 4 minutes each side and then transfer skillet to oven and cook for an additional 5 to 6 minutes for medium rare (145°F) doneness. Continue cooking if higher temperature is desired.
    5. Drizzle herb dressing over steak and serve with roasted vegetables and potatoes.

     

    Nutrition information: 255 calories; 1g carbohydrate; 25g protein; 16g fat; 393mg sodium; 0g fiber

    Recipe: Jacqueline Gomes, RDN, MBA