One of the best parts of summer is the amazing produce that’s available in Chicago — especially fresh-from-the-garden tomatoes (or fresh-from-the-CSA in my case).
Top those tomatoes with deliciousness in the form of taco-seasoned lean ground beef (plus some other goodies), and you’ve got a light summer meal.
By posting this recipe I am entering a recipe contest sponsored by The Beef Checkoff and am eligible to win prizes associated with the contest. I was not compensated for my time.
Now, I am not a chicken breast all day, every day kind of girl. I love beef, whether it’s a perfectly-grilled steak, juicy burger, tacos, meatballs or meatloaf, beef frequents my table.
Beyond the delicious flavor of beef, it’s got loads of nutrition. First off, let’s talk protein. A 3-ounce serving of lean beef provides 25 grams of protein and 10 essential nutrients.
Emerging research indicates that evenly distributing daily protein intake at meals and snacks throughout the day (~20 to 30g/eating occasion) may potentially contribute to benefits for body weight management and appetite control.
On a related note, protein-packed foods — like beef — promote satiety which can help cut down on mindless eating. I’ve found that my clients who eat more high-quality protein and fats are better able to cut down on sweets and snacking throughout the day.
I especially love grass-fed beef, as it contains a better fat ratio (more conjugated linoleic acids, which function similar to omega-3s). You can find great grass-fed options at most grocery stores and your local farmers market.
To find out more about grass-fed and grain-fed beef, check out the Beef Checkoff’s infographic.
The Beef Checkoff program also offers a great interactive Butcher Counter where you can learn all about the cuts of beef, including which options are considered lean.
Zesty Heirloom Tomato Taco Salad
Salads don’t have to be made with greens! Top fresh tomatoes with all the toppings for a nice, light dinner. Heirloom tomatoes are super-delicious here, but cherry or regular tomatoes would also work great.
Serves 4
Ingredients:
- 1 lb. lean ground beef (90% or better), preferably grass-fed
- 1/2 tsp. cumin
- 1/4 tsp. ground pepper
- 1/4 tsp. chili powder
- 4 tomatoes, preferably locally-grown (because they taste soooo much better)
- 1 avocado, washed, peeled, seeded and cubed
- 1 green onion, sliced (white and green parts)
- 1 Tbsp. each lemon and lime zest
- 1 lime, quartered
- 1/4 tsp. sea salt
- Plain Greek yogurt (optional)
Directions:
- Add lean beef to medium skillet and sprinkle with cumin, ground pepper and chili powder. Saute until cooked through.
- While beef is cooking, wash and core tomatoes, then cut into 8 wedges. Prepare avocado, green onions, lemon and lime zest and cut lime into 4 wedges.
- Lay tomatoes onto four separate plates, then sprinkle cooked ground beef over tomatoes, and garnish with avocados, green onions and zest. Sprinkle with sea salt and squeeze a lime over each serving. Add a few dollops of optional plain Greek yogurt if desired.
For more awesome lean beef recipes, check out the link below!
Dana Artinyan, RD, LDN 