Protein Power
Discover the Power of Protein
Protein is a vital component your body requires to build strong, healthy bones, muscles, cartilage, skin, and blood.
Protein = Satisfaction
It is beneficial for weight loss and muscle maintenance. And it helps build strong, lean bodies. Studies show exercise is more efficient with a high-protein diet, providing all the amino acids needed for building and replenishing muscles.
Scientific evidence suggests there are multiple health benefits associated with moderately increasing daily protein intake. These benefits include:
Healthy Aging – Enhancing muscle development and maintenance, and reducing sarcopenia.
Disease Prevention – Reducing risk factors for type 2 diabetes and coronary heart disease.
The quality, amount and timing of protein intake are important factors:
Beef provides complete, high-quality protein with all the essential amino acids the body needs.
New research suggests it is better to have your protein intake spread throughout your day – 25 to 30 grams at each meal, about 30% of daily calories from protein.
Not all proteins are created equal:
Lean meats, eggs and dairy products contain complete, high-quality protein and have the full package of essential amino acids.
Plant proteins (grains, legumes, nuts, seeds) are incomplete and don’t provide sufficient amounts of essential amino acids.
At 25g of protein each, how do these foods measure up in calories?
3 cups quinoa = 666 calories
6 Tablespoons peanut butter = 564 calories
1-¾ cups black beans = 382 calories
1-½ cups edamame = 284 calories
3 oz. cooked lean beef = 154 calories
In the Kitchen
Kitchen Smarts
Keep Clean – Wash hands with hot, soapy water before and after handling raw meat as well as clean work surfaces and utensils.
Keep Separate – Do not place cooked foods on the same plate that held raw meat.
Learn more – about our quality beef here.
Ground Beef
How Lean – When browning ground beef and pouring off the fat, any lean-to-fat ratio is suitable. When stuffing peppers with raw ground beef mixture, use a leaner product.
Be Gentle – The secret to juicy flavorful burgers, meatloaves and meatballs is gentle handling. Overmixing results in a firm compact texture after cooking.
No Press – Don’t press down on burgers during cooking; flavorful juices can escape, resulting in dry burgers.
Stir-Fry
Freeze to Cut – When cutting strips from a steak, partially freeze the beef first (about 30 minutes) to make slicing easier.
Better Browning – Stir-fry beef in small batches (½ pound at a time) for best browning.
Cook Before Crossing – Stir-fry vegetables and/or noodles separately from the beef; then combine.
Roasts
Go Rack-less – Rib roast can be cooked without a rack; the curved bones act as a natural rack.
Be Indirect – When grilling roasts, use the covered, indirect grill method.
Don’t Overdo It – To prevent overcooking, remove the roast when the thermometer registers 5°F to 10°F below desired doneness. For medium-rare doneness 145°F (pull at 135° to 140°F), for medium doneness 160°F (pull at 150° to 155°F).
Stand Before Carving – Let roast stand 15 to 20 minutes. Standing time is important because the temperature continues to rise, and the meat juices firm up, making carving easier.
Tender Cuts – The more tender the roast, the thicker the slice may be.
Pot Roasts
Braise Praise – The four crucial elements of successful braising are slow even browning, long slow simmering, a small amount of liquid and a tightly fitting cover.
Veggie Kindness – To prevent overcooking of vegetables, add them towards the end of the cooking time.
Cook Options – Pot Roasts can be braised in a preheated 325°F oven or on the stovetop over low heat to maintain a gentle simmer. Or try a slow cooker or a pressure cooker.
Less Mess – Pot Roasts can also be cooked in an oven cooking bag.
Done Test – Due to the nature of braising, pot roasts are always well-done and are cooked until fork-tender. To test for doneness, insert a double-pronged fork into the thickest part of the pot roast. When the fork can be inserted without resistance, and releases easily when pulled out, it is done.
Better Shredder – If you are shredding the pot roast, use two forks and shred when the pot roast is still warm.
Steaks
Tender Measures – Beef steaks can be divided into two categories: tender and less tender. Tender Steaks – can be cooked using any method and cut into cubes for kabobs or strips for stir-fry.
Less Tender Steaks – need to be braised or marinated in a tenderizing marinade.
Dry First – For better browning, pat steaks dry with paper towels prior to cooking.
No Poke – Turn steaks with tongs; piercing steaks with a fork loses flavorful juices.
Right Temp – Use the correct cooking temperature. Too high of temperature can cause overcooking or even char on the outside and be raw in the center.
In the Kitchen
Kitchen Smarts
Keep Clean – Wash hands with hot, soapy water before and after handling raw meat as well as clean work surfaces and utensils.
Keep Separate – Do not place cooked foods on the same plate that held raw meat.
Learn more – about our quality beef here.
Ground Beef
How Lean – When browning ground beef and pouring off the fat, any lean-to-fat ratio is suitable. When stuffing peppers with raw ground beef mixture, use a leaner product.
Be Gentle – The secret to juicy flavorful burgers, meatloaves and meatballs is gentle handling. Overmixing results in a firm compact texture after cooking.
No Press – Don’t press down on burgers during cooking; flavorful juices can escape, resulting in dry burgers.
Stir-Fry
Freeze to Cut – When cutting strips from a steak, partially freeze the beef first (about 30 minutes) to make slicing easier.
Better Browning – Stir-fry beef in small batches (½ pound at a time) for best browning.
Cook Before Crossing – Stir-fry vegetables and/or noodles separately from the beef; then combine.
Roasts
Go Rack-less – Rib roast can be cooked without a rack; the curved bones act as a natural rack.
Be Indirect – When grilling roasts, use the covered, indirect grill method.
Don’t Overdo It – To prevent overcooking, remove the roast when the thermometer registers 5°F to 10°F below desired doneness. For medium-rare doneness 145°F (pull at 135° to 140°F), for medium doneness 160°F (pull at 150° to 155°F).
Stand Before Carving – Let roast stand 15 to 20 minutes. Standing time is important because the temperature continues to rise, and the meat juices firm up, making carving easier.
Tender Cuts – The more tender the roast, the thicker the slice may be.
Pot Roasts
Braise Praise – The four crucial elements of successful braising are slow even browning, long slow simmering, a small amount of liquid and a tightly fitting cover.
Veggie Kindness – To prevent overcooking of vegetables, add them towards the end of the cooking time.
Cook Options – Pot Roasts can be braised in a preheated 325°F oven or on the stovetop over low heat to maintain a gentle simmer. Or try a slow cooker or a pressure cooker.
Less Mess – Pot Roasts can also be cooked in an oven cooking bag.
Done Test – Due to the nature of braising, pot roasts are always well-done and are cooked until fork-tender. To test for doneness, insert a double-pronged fork into the thickest part of the pot roast. When the fork can be inserted without resistance, and releases easily when pulled out, it is done.
Better Shredder – If you are shredding the pot roast, use two forks and shred when the pot roast is still warm.
Steaks
Tender Measures – Beef steaks can be divided into two categories: tender and less tender. Tender Steaks – can be cooked using any method and cut into cubes for kabobs or strips for stir-fry.
Less Tender Steaks – need to be braised or marinated in a tenderizing marinade.
Dry First – For better browning, pat steaks dry with paper towels prior to cooking.
No Poke – Turn steaks with tongs; piercing steaks with a fork loses flavorful juices.
Right Temp – Use the correct cooking temperature. Too high of temperature can cause overcooking or even char on the outside and be raw in the center.