Diversify Your Dinner Menu

(Family Features) Crafting quick, easy, nutritious meals is one of the most common goals for home chefs, yet it may sometimes be difficult to keep the menu feeling fresh and new. By introducing a variety of ingredients, you can broaden the horizons of your family’s dinner options.

For creative, simple, tasty family meals, consider these globally inspired recipes that highlight inventive ways to incorporate veal as a satisfying main ingredient in nearly any dish. From sandwiches to salads, the versatility of an ingredient like veal can help you build out a full menu with a wide array of protein-rich dishes. With recipes like these, veal can become a staple on your family’s weekly menu.

Visit vealmadeeasy.com for additional recipes and complete nutrition information.

Classic Veal Parmesan Sandwiches

Prep time: 10 minutes
Cook time: 10 minutes
Serves: 6

• 6          veal cutlets (3 ounces each)
• salt, to taste
•             ground black pepper, to taste
• 1/2       cup all-purpose flour
• 1          egg wash
• 1          cup breadcrumbs
• 1          cup vegetable oil
• 12        tablespoons tomato sauce
• 3          tablespoons Parmesan cheese, grated
• 6          slices provolone cheese
• 6          slices mozzarella cheese
• 6          sub rolls

1. Heat oven to 350° F.
2. Pound each veal cutlet between sheets of parchment or plastic wrap until 1/4-inch thick.
3. Blot veal dry. Season each cutlet with salt and pepper, to taste. Dredge veal in flour; shake off excess. Dip in egg wash and dredge in breadcrumbs.
4. In large skillet over medium heat, heat about 1/8-inch oil to about 350 F. Working in batches, add breaded veal to hot oil and pan fry first side until golden brown and crisp, about 2 minutes. Turn once and pan fry second side until it reaches internal temperature of 160 F, about 1-2 minutes.
5. Drain on paper towels or wire rack set over baking sheet.
6. Add 2 tablespoons tomato sauce to each veal cutlet and sprinkle 1/2 tablespoon Parmesan cheese on top. Add one slice provolone and mozzarella cheese to each cutlet.
7. Place veal parmesan in oven 2-3 minutes, or until the cheese begins to melt and veal is hot.
8. Add veal to sub rolls and serve.

Nutrition information per serving: 45 g protein; 55 g carbohydrate; 7 g fiber; 11 g fat; 7 g saturated fat; 145 mg cholesterol; 908 mg sodium.

Veal Za’atar Flatbreads

Prep time: 15 minutes
Cook time: 25 minutes
Serves: 4

• 1/4       cup za’atar seasoning
• 3          tablespoons extra-virgin olive oil, divided
• 1          package (10 ounces) flatbreads
• 1          onion (4 ounces), finely chopped
• 1/2       pound ground veal
• 1/4       cup crumbled feta cheese
• 1          tomato (6 ounces), cored and chopped
• chopped parsley, for garnish

1. Heat oven to 425° F. In small bowl, combine za’atar seasoning and 2 tablespoons olive oil.
2. Spread about 1 tablespoon za’atar mixture on each flatbread. Arrange flatbreads on large baking sheet; set aside.
3. In 10-inch skillet over medium heat, heat remaining olive oil. Cook onion 4-5 minutes, stirring occasionally. Add veal and cook 4-5 minutes until no longer pink, stirring to break up meat.
4. Remove skillet from heat; stir in feta cheese. Spoon 1/4 veal mixture onto each flatbread. Sprinkle each flatbread with tomato. Bake 8-10 minutes, or until hot. Sprinkle each flatbread with parsley.

Nutrition information per serving: 17 g protein; 40 g carbohydrate; 19 g fat; 5 g saturated fat; 45 mg cholesterol; 760 mg sodium; 1 g fiber; 5 g total sugars; 10% DV calcium; 15% DV iron.

Mediterranean Grilled Salad

Prep time: 20 minutes
Cook time: 10 minutes
Serves: 4

• 1          large orange (12 ounces)
• 1/2       cup Italian salad dressing
• 1          teaspoon Dijon mustard
• 1          veal cutlet (12 ounces), pounded to 1/4-1/8-inch thick
• 1          bulb fennel (7 ounces), trimmed, halved and cored
• 1/2       small red onion (1 1/2 ounces), thinly sliced
• 1 1/2    cups cooked farro
• 2          cups packed baby arugula (about 3 ounces)
• 1          head radicchio (4 ounces), cored and torn (about 2 cups packed)
• 1/2       cup toasted hazelnuts, chopped
• 1          ounce Parmesan cheese

1. Grate 1/2 tablespoon zest from orange; reserve orange. Stir zest into salad dressing.
2. Use knife to remove skin and pith from orange. Use knife to cut between fruit and membrane to release each orange section. Squeeze membrane to extract 1/4 cup juice; reserve juice and orange sections.
3. In bowl, whisk reserved orange juice, mustard and salad dressing. Remove 1/4 cup dressing to re-sealable food storage bag. Add veal cutlets to dressing in bag. Re-seal bag and turn several times until veal is coated with dressing; set aside.
4. Prepare grill or heat grill pan over medium-high heat on stovetop. Remove veal cutlets from dressing; discard dressing. Grill veal cutlets 5-6 minutes, turning once. Remove cutlets from heat. Place on cutting board and cut into bite-size pieces.
5. Thinly slice fennel halves and place in bowl. Add red onion, farro, arugula and radicchio; toss. Add veal, orange sections, reserved salad dressing and hazelnuts.
6. Draw blade of vegetable peeler across surface of cheese to make thin ribbons. Toss to coat with dressing. Divide salad among four bowls.

Nutrition information per serving (about 2 cups): 30 g protein; 36 g carbohydrate; 17 g fat; 3 g saturated fat; 50 mg cholesterol; 560 mg sodium; 6 g fiber; 9 g total sugars; 3 mg iron; 539 mg potassium.

Veal, Spinach and Tomato Arepas

Prep time: 15 minutes
Cook time: 20 minutes
Serves: 4

• 1/2       pound veal cutlets
• 1          teaspoon cumin
• 1/2       teaspoon chili powder
• 1 1/2    tablespoons olive oil
• 2          green onions (1 ounce each), sliced
• 1          clove garlic, minced
• 1          can (10 ounces) diced tomatoes and green chilies
• 1/8       teaspoon salt
• 2          cups packed baby spinach (about 2 1/2 ounces)
• 4          arepas (5 inches in diameter)
• 1/4       cup crumbled queso blanco cheese (1 ounce)

1. Pound veal cutlets into 1/4-1/8-inch thickness; cut into 1-inch strips. Place in bowl and toss with cumin and chili powder.
2. In 12-inch, nonstick skillet over medium heat, heat olive oil. Cook veal strips 1-2 minutes. Remove veal to plate; keep warm. In same skillet over medium heat, cook green onions and garlic 2-3 minutes. Add tomatoes and salt; over high heat, heat to boil. Reduce heat to low; simmer 5 minutes until slightly reduced.
3. Stir in spinach. Cook 3-4 minutes, or until spinach wilts and is tender. Return veal to skillet; heat through.
4. To serve, heat skillet or griddle over medium heat. Toast arepas on each side until lightly browned and heated through, turning once.
5. Cut each arepa in half horizontally. Top bottom half of each arepa with veal mixture. Sprinkle each with cheese; replace arepa tops.

Nutrition information per serving (1 arepa): 15 g protein; 12 g carbohydrate; 14 g fat; 5 g saturated fat; 50 mg cholesterol; 450 mg sodium; 2 g total sugars; 10% DV calcium; 10% DV iron.

Fulfill Your Family’s Nutrition Mission

(Family Features) Eating healthy as a family starts with a plan involving nutritious ingredients, and one of the easiest ways to incorporate them is through meal prepping. By organizing recipes and the ingredients you’ll need to make them ahead of time, you’re saving time in the kitchen and helping ensure your family members won’t go off-course.

Dishes like Chicken Cauliflower Fried Rice and Mini Apple Pie Empanadas, ideal for a weekday family dinner and dessert, involve using fresh produce to encourage nutritious eating habits. Plus, because the recipes take little time to assemble and cook, you’ll save yourself more precious moments to spend at the table with loved ones.

These recipes are part of the “Mission for Nutrition” by Produce for Kids, an effort to raise awareness on the importance of meal planning and preparation to achieve regular healthy family eating together. In addition, partners of the program will donate 800,000 meals to families in need through Feeding America.

To find more information and recipes, and to download a free e-book including meal-planning ideas, visit themissionfornutrition.com.

Mini Apple Pie Empanadas

Recipe courtesy of Produce for Kids
Prep time: 15 minutes
Cook time: 25 minutes
Servings: 12

• 4          cups peeled, sliced Gala apples
• 1/4       cup maple syrup
• 1          tablespoon cornstarch
• 1          teaspoon cinnamon
• 12        frozen empanada shells, thawed
• 1          large egg white, beaten

1. Heat skillet over low heat. Add apples, syrup, cornstarch and cinnamon. Cook 10 minutes, stirring frequently, or until apples are tender.
2. Line center of each empanada shell with apples; fold and use fork to press edges together and seal. Brush with egg wash.
3. Heat oven to 375° F.
4. Place sealed empanadas on parchment-lined baking sheet. Bake 25-30 minutes, or until golden brown.

Tip: To make in air fryer: Heat air fryer to 375° F. Spray air fryer basket with nonstick cooking spray. Add sealed empanadas and cook 8 minutes, or until golden brown.

Chicken Cauliflower Fried Rice

Recipe courtesy of Produce for Kids
Prep time: 15 minutes
Servings: 4

• 2          teaspoons olive oil
• 12        ounces boneless, skinless chicken breasts, chopped
• 1          package Green Giant Fresh Cauliflower Crumbles fried rice blend
• 1          large egg, scrambled

1. In large skillet over medium heat, heat oil. Add chicken and cook 5 minutes, or until cooked through. Remove from skillet.
2. Add cauliflower crumbles. Cook 5 minutes, or until tender. Push to edge of skillet to make hole in middle. Pour egg into center and cook, stirring frequently, 2-3 minutes, or until firm. Add chicken back to pan and stir to combine.

Simple, Satisfying Weeknight Solutions

(Family Features) Hectic daytime schedules can often lead to even busier evenings, which makes putting dinner on the table in less than an hour a valuable time-saver for home chefs. Balancing a busy lifestyle with healthy food choices can certainly become a tall task, but making filling, nutritious meals a priority starts with planning and preparation.

One way to set the course toward more quality weeknight meals at home is planning in advance rather than making day-of decisions. Ensuring you have the correct ingredients on-hand can make meal prep a simpler process once it’s time to get started in the kitchen.

By focusing meals on recipes that incorporate easy-to-use, versatile ingredients like Filippo Berio vinegars, you can have flavorful main courses, sides and appetizers ready in under an hour. The vinegars are allergen free, cholesterol free, trans fat free and GMO free, making them an ideal addition to healthy menus.

For example, while waiting for a meal to bake, Green Bean, Asparagus and Goat Cheese Salad with Honey Dijon Vinaigrette can keep appetites at bay and help incorporate nutritious vegetables.

Follow your salad with a main dish like this Honey-Balsamic Glazed Salmon, which involves just a handful of ingredients and seasonings, leading to just 5 minutes of prep time and 20 minutes in the oven. Greek-Style Roasted Sweet Potato Salad makes for an ideal complementary side dish, enhanced with a red wine dressing made with Filippo Berio Red Wine Vinegar for a pleasantly sharp taste that’s a welcome addition to an array of recipes.

When a light yet filling meal is attainable in less time, you can focus on nutritious choices even on the busiest of evenings. Find more quick, simple recipe ideas at FilippoBerio.com.

Honey-Balsamic Glazed Salmon

Prep time: 5 minutes
Cook time: 20 minutes
Total time: 25 minutes
Servings: 6

• 1          salmon filet (about 2 pounds)
• 1/2       teaspoon salt
• 1/4       teaspoon pepper
• 3          tablespoons Filippo Berio Balsamic Vinegar
• 2          tablespoons honey
• 1          tablespoon Dijon mustard
• 1          clove garlic, minced
• pinch of chili pepper flakes
• 1          tablespoon chopped fresh tarragon (optional)

1. Heat oven to 400° F. Season salmon with salt and pepper; place on parchment paper-lined baking sheet. Whisk together vinegar, honey, mustard, garlic and chili pepper flakes; brush over salmon.
2. Bake 18-20 minutes, or until fish just starts to flake easily with fork. Sprinkle with chopped tarragon, if desired.

Tips: Substitute maple syrup for honey, if desired. Omit chili flakes and season with freshly ground pepper.

Greek-Style Roasted Sweet Potato Salad

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Servings: 8

Red Wine Dressing:

• 1/4       cup Filippo Berio Extra-Virgin Olive Oil
• 2          tablespoons Filippo Berio Red Wine Vinegar
• 2          tablespoons chopped fresh parsley
• 1          teaspoon honey
• 1          clove garlic, minced
• 1/4       teaspoon salt
• 1/4       teaspoon pepper

Roasted Sweet Potato Salad:

• 3          tablespoons Filippo Berio Extra-Virgin Olive Oil
• 1          tablespoon Filippo Berio Red Wine Vinegar
• 1          teaspoon dried oregano
• 1/2       teaspoon dried mint
• 2          cloves garlic, minced
• 1/2       teaspoon salt
• 1/4       teaspoon pepper
• 2          pounds sweet potatoes, sliced into 1/2-inch rounds
• 1          cup shredded romaine lettuce
• 1          tomato, chopped
• 1/3       cup sliced pitted Kalamata olives

1. Heat oven to 400° F.
2. To make Red Wine Dressing: Whisk together olive oil, vinegar, parsley, honey, garlic, salt and pepper.
3. To assemble Roasted Sweet Potato Salad: Whisk together olive oil, vinegar, oregano, mint, garlic, salt and pepper; toss with potatoes until well-coated. Arrange in single layer on parchment paper-lined baking sheet. Roast about 30 minutes, or until golden brown and tender.
4. Arrange sweet potatoes on serving platter. Top with lettuce, tomato and olives; drizzle with dressing.

Tips: For traditional Greek flavor, sprinkle with crumbled feta cheese before serving. Alternatively, cut sweet potatoes into wedges.

Green Bean, Asparagus and Goat Cheese Salad with Honey Dijon Vinaigrette

Prep time: 10 minutes
Cook time: 3 minutes
Total time: 13 minutes
Servings: 4

Honey Dijon Vinaigrette:

• 2          tablespoons Filippo Berio White Wine Vinegar
• 1          shallot, minced
• 1          tablespoon finely chopped fresh tarragon
• 2          teaspoons Dijon mustard
• 2          teaspoons honey
• 1/4       teaspoon salt
• 1/4       teaspoon pepper
• 1/4       cup Filippo Berio Extra-Virgin Olive Oil

Green Bean, Asparagus and Goat Cheese Salad:

• 1/2       pound green beans, trimmed and cut into 1-inch pieces
• 1/2       pound asparagus, trimmed and cut into 1-inch pieces
• 6          cups baby arugula
• 1/2       cup crumbled goat cheese
• 1/4       teaspoon salt
• 1/4       teaspoon pepper
• 1/4       cup diced sundried tomatoes in oil
• 2          tablespoons chopped fresh chives

1. To make Honey Dijon Vinaigrette: Whisk together white wine vinegar, shallot, tarragon, mustard, honey, salt and pepper; whisk in olive oil.
2. To assemble Green Bean, Asparagus and Goat Cheese Salad: In steamer basket, steam green beans and asparagus 3-5 minutes, or until tender-crisp. Rinse under cold water and drain well. Transfer to large bowl; add arugula and goat cheese. Season with salt and pepper.
3. Toss salad with vinaigrette. Garnish with sundried tomatoes and chives.

Sweet Summer Refresh

(Family Features) Summer typically brings about both the desire to feel healthier and cravings for sweet, refreshing meals. When you rethink your food and focus on feeling better about your diet and yourself, the two can work hand-in-hand.

Liven up your summer entertaining menu with a delicious touch of reduced-calorie sweetness from Truvia in recipes like this sizzling Java London Broil or sweet Quick Berry Crumbles a la Mode. Celebrity chef Devin Alexander, featured on “The Biggest Loser,” created these succulent recipes with less sugar by using Truvia Natural Sweetener, made with the sweetest part of the stevia leaf without added calories, and Truvia Brown Sugar Blend, combining stevia sweetener with brown sugar to maintain the taste and texture of brown sugar with 75 percent fewer calories, for her latest book “You Can Have It!”

For more summertime recipe ideas, visit Truvia.com.

Java London Broil

Recipe courtesy of Devin Alexander from “You Can Have It!,”copyright American Diabetes Association
Servings: 6

• 2          teaspoons freshly ground coffee
• 1/2       tablespoon Truvia Brown Sugar Blend
• 2          teaspoons freshly ground black pepper
• 1          teaspoon ground coriander
• 1/2       teaspoon dried oregano
• 1/4       teaspoon sea salt
• 1          London broil (1 1/2 pounds, preferably grass fed)
• 1          teaspoon extra-virgin olive oil

1. Heat grill to high.
2. In small bowl, add coffee, brown sugar blend, black pepper, coriander, oregano and salt; mix well.
3. Place London broil on cutting board or large plate. Drizzle 1/2 teaspoon of olive oil on each side of meat then rub all over. Sprinkle seasoning mixture over roast and rub in to evenly cover meat.
4. Grill London broil to desired doneness, about 3-5 minutes per side for medium rare. Tent meat with foil for 5 minutes then slice into thin slices, cutting at an angle against the grain.

Quick Berry Crumbles a la Mode

Recipe courtesy of Devin Alexander from “You Can Have It!,”copyright American Diabetes Association
Servings: 6

• 6          cups fresh mixed berries
• 1 1/2    tablespoons plus 1/2 tablespoon Truvia Natural Sweetener, divided
• 2          tablespoons plus 2 tablespoons whole-grain oat flour, divided
• 1/3       cup stevia-sweetened natural vanilla protein powder (about 30 grams)
• 1/2       teaspoon ground cinnamon
• 1 1/2    tablespoons vegan butter
• 1 1/2    cups high-protein, low-calorie, stevia-sweetened vanilla ice cream

1. Heat oven to 400° F.
2. In medium mixing bowl, stir together berries, 1 1/2 tablespoons natural sweetener and 2 tablespoons flour until well combined. Spoon mixed berries evenly (about 3/4 cup in each) among six ramekins (4 1/2 inches in diameter; 1-1 1/2 cups capacity). Place ramekins on baking sheet large enough to hold them in single layer so they sit flat.
3. Add remaining flour, protein powder, remaining natural sweetener, cinnamon and vegan butter to small mixing bowl. Using fork or pastry blender, stir flour mixture together to create crumble. Divide crumble evenly over top of fruit in ramekins (about 1 1/2 tablespoons per ramekin).
4. Bake until crumble is golden on top and berries are hot throughout, about 14-20 minutes. Let crumbles cool 3 minutes. Top each with 1/4 cup ice cream for serving.
5. Cover any remaining crumbles with plastic wrap and store in refrigerator up to 3 days. Reheat in oven then top with ice cream just before serving.

Photo courtesy of Getty Images (Java London Broil)

Simply Savory Meals

(Family Features) Farm-fresh is what many families desire. Straight from the farm to your table is one of the best ways you can ensure you’re delivering a nutritious and delicious meal for family or friends.

Wholesome meals can bring everyone together around the dinner table; even little ones can enjoy flaky, baked fish, a nutritious potato-based side dish and a trendy-twist on a farm-fresh beverage with these fun, flavorful recipes.

Find more farm-fresh recipes at Culinary.net.

Delightfully Baked Fish

When it comes to baking fish, flaky and fresh can make for a great combination. For a classic meal with a seasoned flare, try this delicious baked fish with lemon pepper seasoning and onions. Find more traditional, tasty recipes at USDA.gov.

Baked Fish

Recipe courtesy of the United States Department of Agriculture
Servings: 4

• Nonstick cooking spray
• 1          pound fish fillets (whitefish, trout or tilapia)
• 1          onion, sliced
• 1/4       teaspoon salt
• 1/4       teaspoon black pepper
• 2          teaspoons vegetable oil
• 1/4       teaspoon lemon pepper seasoning (optional)

1. Heat oven to 350° F.
2. Place 12-inch piece of foil on counter. Coat foil with nonstick cooking spray. Place fillets in middle of foil. If fillets have skin, place skin-side down.
3. Spread sliced onions, salt, pepper and oil on top of fillets. Add lemon pepper seasoning, if desired. Fold foil over fish.
4. Place foil pouch on baking sheet and place in oven. Bake fish 15-20 minutes until fish reaches a minimum internal temperature of 145 F on a food thermometer and is flaky when tested with fork.
5. Divide into four portions and serve.

A Sensationally Simple Side Dish

When you’re looking for a delicious and nutritious side dish to complement any meal, look no further than this Fingerling Potato Salad. Made with nutrient-rich Wisconsin Potatoes and topped with a lemon dressing, this simple potato side packs plenty of flavor. Find more potato recipes at eatwisconsinpotatoes.com.

Fingerling Potato Salad

Prep Time: 15 minutes
Cook Time: 15 minutes
Servings: 6

• 1 1/2    pounds mixed Wisconsin fingerling potatoes
• 2          large lemons, divided
• 2          cups water
• 2          tablespoons coarse kosher salt
• 3          tablespoons white balsamic vinegar
• 3          tablespoons extra-virgin olive oil
• 1 1/2    teaspoons whole cumin seeds
• 3/4       teaspoon whole coriander seeds
• pepper, to taste
• 4          green onions, thinly sliced
• 1/3       cup chopped fresh dill
• salt, to taste
• 2          cups baby arugula

1. In large pot of boiling, salted water, cook potatoes until just tender when pierced with fork, about 15 minutes. Drain and cool slightly.
2. Slice one lemon into 1/8-inch-thick rounds. In small saucepan, combine sliced lemon, water and kosher salt; bring to boil. Reduce heat and simmer until lemon slices are tender, about 10 minutes. Drain lemons then coarsely chop.
3. Cut remaining lemon in half and squeeze out 2 tablespoons juice. In small bowl, mix chopped lemons, lemon juice, white balsamic vinegar and oil. Coarsely crush cumin and coriander seeds using mortar and pestle. Mix seeds into lemon dressing. Season, to taste, with pepper.
4. Cut lukewarm potatoes in half lengthwise. Place in large, shallow bowl. Mix in green onions and dill. Pour lemon dressing over and toss to coat. Season, to taste, with salt and pepper. Add arugula and toss gently. Serve lukewarm or at room temperature.

Farm-Fresh Festivities

Themed parties can be challenging, especially when you want everything to be perfect for your guests. Make your party simple and festive with these tips for planning your own farm-to-table gathering.

Mason jars
A farm-to-table classic, mason jars can be used for drinks or even to fill with flowers to make a beautiful, seasonal centerpiece for the table. Mason jars are clean, cute and easy to wash when the gathering is over.

Rustic vibe
Adding some rustic decor can help spruce up your table or serve as an accessory for your farm-to-table dinner party. Also consider adding a bit of fall-flare with decorations such as pumpkins, squash and brightly colored leaves.

Seasonal fare
It’s easy to get inspired with the variety of things you can find at your local farmers market. Ingredients like onions can be used in this Baked Fish recipe while a batch of locally sourced potatoes is the perfect foundation for a Fingerling Potato Salad.

From Farm to Glass

Many may be surprised to learn that milk is one of the original farm-to-table foods, typically arriving on grocery shelves in just two days (or 48 hours) from many family-owned and operated dairy farms. For a trendy twist on the farm-fresh beverage kids already love, try this DIY flavored milk recipe as a tasty start to the morning. To learn about milk’s journey from farm to glass, visit MilkLife.com.

Chocolate Banana Milk

Servings: 1

• 8          ounces fat free milk
• 1/2       large banana
• 1          teaspoon unsweetened cocoa powder

1. Place 8 ounces milk, large banana and unsweetened cocoa powder in a blender and blend until just smooth. Enjoy!

Nutritional information per serving: 140 calories; 0 g fat; 0 g saturated fat; 5 mg cholesterol; 9 g protein; 29 g carbohydrates; 2 g fiber; 105 mg sodium; 306 mg calcium (30% of daily value).

Photo courtesy of Getty Images (Delightfully baked fish)

Stay Lean with Protein

(Family Features) Shedding excess pounds doesn’t have to mean depriving yourself of your favorite foods, including red meat. A study from the University of Colorado Anschutz Health and Wellness Center shows that healthy, higher-protein diets including lean beef can be beneficial to not only weight loss, but also maintaining muscle mass and heart health.

The study is in line with ongoing research on the importance of lean protein for weight loss. To kick your healthy eating plan into high gear, try these tips:

• Enjoy protein at every meal. One of the benefits of having protein in your meal is feeling more satisfied, which helps reduce mindless eating or snacking in between meals. Additionally, meals with high-quality protein help build muscle and reduce body fat.

• Choose lean protein options. Picking lean protein options can be easier than you think. You can still enjoy a beef burger and save calories by choosing lean or extra-lean ground beef. Other smart meat case picks include top sirloin steak or sirloin tip, bottom round steak or roast, eye of round steak or roast, or top round steak or roast. Also make sure to choose colorful vegetables and fruits to round out your meal, like in this recipe for Grilled Southwestern Steak and Colorful Vegetables.

• Dine out smart. Many people struggle with getting a balanced, protein-filled meal when dining out or grabbing food on-the-go. Look for words like “grilled,” “broiled” or “baked” when browsing the menu for lean proteins. Or add a lean protein to your entree salad, whether it’s for lunch or dinner. For snack time, consider beef jerky to get protein on-the-go.

For meal ideas and tips to support your weight loss goals, visit BeefItsWhatsForDinner.com.

Grilled Southwestern Steak and Colorful Vegetables

Recipe courtesy of the Beef Checkoff
Total time: 25-35 minutes
Servings: 6

• 1          beef top round steak, cut 1-inch thick (about 1 1/2 pounds)
• salt, to taste

Marinade:

• 1/4       cup fresh lime juice
• 1/4       cup prepared mild salsa
• 1          tablespoon chopped garlic
• 1          tablespoon olive oil
• 1          teaspoon ground cumin
• 1/2       teaspoon coarse ground black pepper

Colorful Vegetables:

• 2          tablespoons olive oil
• 1          medium green or red bell pepper, cut into 1/4-inch strips
• 8          ounces button mushrooms, sliced 1/4-inch thick
• 2          cups zucchini, sliced 1/4-inch thick
• 3/4       teaspoon ground cumin
• 1/2       teaspoon salt
• 1/4       teaspoon coarse ground black pepper
• 1          cup finely chopped tomatoes
• 1/4       cup chopped green onions

1. In small bowl, combine marinade ingredients. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours, or as long as overnight, turning occasionally.
2. Remove steak from marinade; discard marinade. Place steak on grill over medium, ash-covered coals. For medium-rare (145° F) doneness, grill covered, turning once, 12-14 minutes (on gas grill over medium heat, 16-19 minutes).
3. To prepare Colorful Vegetables: In large, nonstick skillet over medium-high heat, heat olive oil. Add bell pepper strips; cook and stir 1-2 minutes, or until crisp-tender. Add mushrooms, zucchini, cumin, salt and black pepper; cook and stir 3-4 minutes, or until crisp-tender. Add tomatoes and green onions; cook and stir 1 minute.
4. Carve steak into thin slices; season with salt, to taste. Serve with Colorful Vegetables.