The reason grass-fed meat is generally healthier for you is because it is lower in overall fat and saturated fat and it provides a higher amount of heart-healthy omega-3 fatty acids than grain-fed meat.

Opt for organic. The use of growth-promoting hormones and antibiotics is not allowed in certified organic beef production. Nor is feed made from animal by products..

Go for grass. Choose beef from cattle that were 100 percent “grass-fed”. ” These animals are raised on their natural diet of grass from birth to market and are not given antibiotics and hormones. Look for a grass-fed label from the American Grassfed Association.

Look at labels. Check for phrases like “Naturally Raised,” “No Hormones Added,” “Raised Without Antibiotics” and “Never Fed Animal Byproducts.”

Portion control: 5-6 oz of meat is more than adequate to satisfy. Serve vegetables and salad for menu balance.

Grass-fed meat requires less time to cook than grain-fed meat. Since it is generally leaner, with less fat to keep it moist, it will cook faster at the same level of heat. Grass-fed meat is best cooked medium rare to medium, or it will become tough. Check the internal temperature with a meat thermometer in the thickest part. At 135°F the meat is still rare. At 145°F to 155°F it will be medium. Above that the meat may lose its moisture and tenderness.

Let the meat rest for a few minutes after cooking it to help redistribute the juices inside. Do not cut it immediately since the juices will spill out, leaving a drier texture. For the same reason, turn meat with a spatula or tongs rather than a fork.

Pan-Seared Steak Pizzaiola

Serves 4

Ingredients

• 2 rib-eye steaks (preferably grass-fed and organic) (about 12 oz. each and 1 inch thick), all fat removed
• Salt and freshly ground black pepper
• 1 tablespoon olive oil
• 1 small onions, halved and thinly sliced
• 1 small bell pepper, diced
• 1/2 cup dry red wine
• 2 cups Marinara Sauce
• 1 tablespoon chopped fresh flat-leaf parsley
• 1 cup shredded mozzarella cheese

Directions

Cut each steak in half lengthwise (to make four steaks) and pat them dry with paper towels. Season both sides with salt and pepper.

Place a 12-inch heavy frying pan over medium high heat and add the oil. When hot, place the steaks in the pan and sear until deeply browned on both sides and medium rare, 2 minutes per side (no more than that). Transfer the steak to a serving to a plate.

Add the onions and bell pepper to the skillet and season with salt and pepper. Cook, stirring occasionally, until they’re softened and but not browned, about 5 minutes.

Pour the wine into the pan. As it comes to a boil, deglaze the pan by stirring the bottom of the pan well with a wooden spoon. Add the steaks; pour in the marinara sauce and stir. Bring to a boil, then reduce the heat to low.

Sprinkle the mozzarella over the steaks, cover the pan and heat just until the cheese melts, 1 to 2 minutes. Garnish with chopped parsley and serve.

Grilled Onion Burger

For 2

Ingredients

• 10 oz. grass-fed organic ground beef
• 1 teaspoon steak seasoning
• Half red onion, sliced
• 1 tablespoon olive oil
• 2 hamburger rolls
• Olive oil cooking spray

Directions

Divide the ground beef in half. Using a hamburger press form 2 burgers.

Sprinkle with the steak seasoning and refrigerate until cooking time.

For the onions: heat the oil in a small skillet and add the sliced onions. Cook until tender and set aside while you grill the burgers.

I prefer to grill burgers instead of cooking them on top of the stove, so heat an outdoor grill to medium high heat. Reduce heat to medium.

Spray the burgers on both sides with cooking spray and place them on the grill. Cook 4 minutes and turn them over. Cook for another 4 minutes. Toast the rolls on the grill.

Serve the burgers on the toasted rolls and divide the cook ed onions between the two burgers. Add ketchup, if desired

Pot Roast with Onion Gravy and Mustard Sauce

For a leaner pot roast, choose a bottom round or rump roast. Chuck roast is a bit more tender, but fattier.

Ingredients

• 1 tablespoon extra-virgin olive oil
  
• 2 large onions, halved and thinly sliced (4 cups)
  
• 3 cloves garlic, minced
  
• 3 tablespoons chopped fresh rosemary
  
• 1 tablespoon freshly grated orange zest
  
• One 3-pound (organic and grass-fed) rump or bottom round roast, trimmed
  
• 1/4 teaspoon salt, plus more for the gravy
  
• 1/4 teaspoon freshly ground pepper, plus more for the gravy
  
• 1/2 cup dry red wine
  
• 2 cups reduced-sodium beef broth
  
• 2 tablespoons cornstarch
• 2 tablespoons cold water

Mustard Sauce

• 1/4 cup low-fat mayonnaise
  
• 1/4 cup low-fat plain Greek yogurt
  
• 2 tablespoons whole-grain mustard
  
• Freshly ground pepper to taste

Directions

To prepare pot roast:

Heat 1 tablespoon olive oil in a 4-quart dutch oven over medium-high heat. Sprinkle the beef with 1/4 teaspoon each of salt and pepper.. Add the beef; cook, turning from time to time, until well browned on all sides, 5 to 8 minutes. Remove beef to a plate and reserve.

Add the onions; cook, stirring often, until softened and starting to brown, 3 to 5 minutes. Add garlic, rosemary and orange zest; cook, stirring, until fragrant, about 10 seconds.

Return the beef to the pot, nestling it among the onions. Add the wine to the skillet; bring to a boil, stirring to scrape up browned bits. Cook, stirring, for 1 minute. Add broth and bring to a simmer.

Preheat the oven to 325 degrees F..

Cover the pot with a lid and transfer to the oven and bake until the beef is tender, 3 – 3 1/2 hours. Turn the meat several times during the cooking process.

To prepare the mustard sauce:

Combine mayonnaise, yogurt, mustard and pepper in a small serving bowl. Reserve in the refrigerator until serving time.

To make the gravy:

Transfer the roast to a clean cutting board. Cover loosely with foil and let rest for 10 minutes.

Skim fat from the liquid in the pot. Bring to a simmer over medium-high heat. Combine the cornstarch and water in a small bowl; add to the liquid and cook, whisking, until the gravy thickens Season to taste with salt and pepper. Slice the meat and serve with the gravy and the mustard sauce.

The roast is delicious served with roasted carrots, parsnips and asparagus

Make Ahead: Cover and refrigerate for up to 2 days. Reheat the sliced pot roast with gravy in a skillet over medium-low heat. The mustard sauce can be covered and refrigerated separately for up to 2 days.

Posted by Jovina Coughlin in Beef, Cheese, Healthy Italian Cooking, Marinara, onion, orange, peppers, Pot Roast, rolls, Vegetables, Wine Tags: cooking healthy beef