TAMU AgriLife Extension: Beef filets with ancient grain & kale s - KTRE.com | Lufkin and Nacogdoches, Texas

TAMU AgriLife Extension: Beef filets with ancient grain & kale salad

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Beef Filets with Ancient Grain & Kale Salad Summertime is upon us, and whether you are dusting off the grill or you are a year ‘round grill master, we’ll get you on your grilling way today with Texas Beef Council. Preparing the perfect steak can be a little intimidating to some, but with a few easy steps and some helpful tips, you’ll be a seasoned pro in no time! And, what do you pair with your steaks? Lauren Tedford will show us how to prepare healthy vegetables that will complete our delicious summertime meals.


BEEF FILETS WITH ANCIENT GRAIN & KALE SALAD:

INGREDIENTS

. 2 beef Tenderloin Steaks, cut 1 inch thick (about 6 ounces each)

. 1/4 plus 1/8 teaspoon cracked black pepper, divided

. Salt

. 3 cloves garlic, minced, divided

. 1 cup reduced-sodium beef broth

. 1/2 cup pearlized farro or quinoa

. 1 cup thinly sliced kale

. 1/4 cup dried sweetened cranberries or cherries

. 2 tablespoons sliced almonds

. 2 teaspoons fresh lemon juice

Combine 1 clove garlic and 1/4 teaspoon pepper; press evenly onto beef steaks.

Combine beef broth, farro or quinoa, remaining 2 cloves garlic and remaining 1/8 teaspoon pepper in small saucepan. Bring to a boil; reduce heat to low. Cover and simmer 15 to 20 minutes or until most broth has been absorbed. Remove from heat. Stir in kale and cranberries. Cover; let stand 5 minutes. Stir in almonds and lemon juice. Season with salt, as desired.

Place steaks on grid over medium, ash-covered coals. Grill tenderloin steaks, covered, 10 to 14 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Season with salt and pepper, as desired.

Serve with farro mixture.

Nutrition information per serving: 550 calories; 14 g fat (4 g saturated fat; 6 g monounsaturated fat); 110 mg cholesterol; 682 mg sodium; 59 g carbohydrate; 10 g fiber; 47 g protein; 15.1 mg niacin; 1.1 mg vitamin B6; 2.0 mcg vitamin B12; 4.5 mg iron; 62.1 mcg selenium; 8.2 mg zinc; 161.8 mg choline.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline.

Tips:

The most tender of them all, the Filet, is served beside a salad of faro, kale, dried cranberries and almonds.

Choose any beef cut you would like with this salad, like Top Sirloin, Flat Iron or Shoulder Steak.

This recipe is great using leftover steaks as well.

Farro is a type of nutty wheat grain and is often used as a substitute for pasta or rice. It has a flavor similar to brown rice, and preparing farro is fairly easy.

Kale has seen a surge in popularity recently! Kale is a strong, bitter green that can brave its way through winter holding up well to a variety of cooking methods including saute, baked and braised hearty stews. Kale works wonderfully in lighter recipes, like today’s salad, when treated properly….massaged. While it might seem a bit odd to massage your food, you'd be amazed at what a quick five-minute rubdown can do to transform this green from being bitter and tough to turning silky and sweet. After a little massage, kale becomes a great option for light green salads -- the type you'll want to be eating all summer long.Massaging kale is simple. Take bunches of kale in both hands, with the fibrous ribs removed, rub together. You'll notice a visible change as you do this; the leaves will darken, shrink in size and become silky in texture. Kale's tough cellulose structure breaks down and actually wilts. You will know if the massage method has done its trick, take a bite. If it's still bitter, continue massaging. Another tenderizing option is to add olive oil and a bit of salt while massaging. If you use this method you will have prepared the kale and dressed the salad all at once. Kale also calms its wintery ways if tossed in olive oil and left to sit overnight. Grilling Talking Points:

Three Easy Steps to Grilling

1. Choose Your Cut. Today we are using Top Sirloin. I choose this cut because it’s lean, was on sale at the grocery store and I love the beefy flavor, but other good choices are Strip steak, Flank steak, Ribeye or Flat Iron.

2. Prepare to Grill. Heat your grill to 400°. An easy way to know is to count the number of seconds you can hold your hand above the grill grates before the heat forces you to pull it away; 4 seconds for medium heat.

Season beef directly from refrigerator, with herbs or spices as desired.

3. Grill Your Beef. Place steaks on a clean cooking grid directly over heat source. Using an instant read meat thermometer through the side of the steak, cook steaks to at least 145°F (medium rare doneness). Allow steaks to rest a few minutes before slicing or serving to reduce the loss of flavorful juices.

· Pepper and fresh garlic is what we’re using today, but you can use any spices you like. Both fresh and dried herbs work beautifully with beef! I love using freshly chopped herbs from the garden. Herbs like flat leaf Italian parsley, cilantro, thyme, oregano and basil to name a few. Mix with a small amount of olive oil and a splash of lemon juice for incredible flavor.

· Grilling at medium to medium-low temperatures ensures even cooking. If the temperature is too high, beef can char and become overcooked on the outside before the interior reaches the desired doneness. Charring beef is not recommended.

· Trim excess fat from meats to avoid flare-ups while grilling.

· Use long-handled tongs for turning steaks; spatulas for burgers. A fork will pierce the beef causing loss of flavorful juices.

· For best results, use an instant-read thermometer to determine doneness. For steaks and burgers, insert the thermometer horizontally into the side (not the top) to check the internal temperature.

· When I fire up the grill, I always cook extra steaks or burgers and keep my leftovers! Leftovers are perfect for breakfast, lunch and dinner as well as the “unexpected guest” quick fix appetizer. Grilled steaks are perfect for crostini, wraps, nachos, skewers, sliced over salads, and more!

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