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Protein you need: beef and eggs

May 18, 2017

Protein you need

By Angie Sutton, www.momsapronstrings.com


Here in the Midwest, it’s hard to deny we enjoy the high quality, mouth-watering beef our region is known for around the world. May is National Beef Month and the perfect opportunity to promote the commodity and celebrate the economic contribution our beef producers make to our states.


Research shows that as countries gain in economic profits, one of their main food choices involves buying more beef, mainly due to the flavorful nature of the protein source. Our efforts to market and promote beef products nationally and internationally are increasing our beef exports.


Today’s beef is a naturally nutrient-rich food packed with 10 essential nutrients most notably illustrated with the Z-I-P acronym: zinc, iron and protein. A 3-ounce serving of beef provides about half of your Daily Value for protein in around 170 calories. The declaration of May as National Beef Month is an opportunity to promote the benefits that the beef industry provides.


Beef producers share May as their national month of declaration with another protein. May is also National Egg Month.


Large scale egg production is led overwhelmingly by Iowa followed distantly by Ohio, Indiana, and Pennsylvania and rounded out by several southern states. Few states have an egg commission or association that helps promote their product, but the egg has been well served by the long-standing “incredible, edible egg” promotion from the American Egg Board starting in 1977.


You won’t find as much variety within an egg as you will in a side of beef, but there are certainly overwhelming possibilities of preparation methods and styles to utilize the egg.


The egg is one of the most power-packed, nutrient dense food choices available at the grocery store right now, and for consumers the good news is that the price is currently around a dollar for a dozen eggs.


In many ways, an egg is a super food. It’s all-natural, high quality protein powerhouse with 13 essential vitamins and minerals….and all boasting only 70 calories per egg!


Zesty Lemon Egg Salad

Serve on your favorite bread with romaine lettuce. Use my simple Instant Pot guide for easy pealing eggs at www.momsapronstrings.com.


6 hard boiled eggs, peeled and diced

1/4 c. mayonnaise

zest from 1 small lemon

1 celery stalk, diced small

1 green onion, diced small


1. Combine all ingredients, mashing together to your preferred consistency.

2. Refrigerate for at least an hour prior to serving.


Easy Cheesy Beefy Frittata

I used a 12-inch cast iron skillet for this dish. The frittata is robust enough to be served for dinner when paired with fresh fruit. Serve while warm with salsa, hot sauce or ketchup!


1 1/2 lb. lean ground beef (we use 90% ground sirloin)

1 Tbsp. olive oil

1/2 sweet yellow onion, diced

8 large eggs

1/4 c. heavy whipping cream

1/4 tsp. garlic powder

1 (8-oz.) bag shredded mild cheddar cheese, divided

salt and pepper to taste


1. Preheat oven to 350 degrees F. In a 12-inch (oven-safe) cast-iron skillet over medium heat, add a drizzle of olive oil and let it heat for a few minutes. Add ground beef, breaking it up as it cooks, until it’s browned.

2. Once beef is cooked, add onions and cook for a few minutes until they’re soft and translucent. Season the mixture with garlic powder and a pinch of salt and pepper.

3. Meanwhile, in a medium-sized bowl whisk together the eggs and cream.

4. Sprinkle the top of the beef mixture evenly with about 1/2 cup of grated cheese. Then pour the egg mixture over beef and onions and spread out eggs so they’re even in the skillet.

5. Transfer skillet to the oven and bake for 20 minutes, until eggs are set.

6. Remove frittata and top with the rest of the grated cheese. Then return to oven for 5 minutes, or until cheese is melted.

Apron Strings Tip: Using a quality shredded cheese is key to making this dish taste the best.

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