This post is a collaboration with the Kansas Beef Council on behalf of the Beef Checkoff. I received compensation, but all opinions are my own.
Healthy Meal Plan Checklist
I get asked all the time, how do I make a healthy meal plan? Most people think it has to involve a complicated recipe, expensive ingredients or, at the very least, must be a boring salad. I am here to tell you none of those are the case. My healthier steak fingers recipe is the perfect example. A healthy meal starts with a lean protein. In this case we are using tenderized round steak. It is tenderized so that even though it’s lean, it won’t be tough. Using beef for these fingers brings an unbeatable taste. Picking beef as your lean protein provides 10 essential nutrients and you never have to check the ingredients list because beef is just one simple ingredient. To complete your healthy meal, just add a healthy fat and a fiber-rich carb. In this case we are adding ground flaxseed, which is both a healthy fat and a fiber-rich carb. Flax nutritionally provides a plant-based source of omega-3 fatty acids and acts as the gluten-free breading and gravy thickener for these healthier steak fingers.
The Steak Fingers
Growing up, country-fried steak was one of my favorite meals. These steak fingers are my take on country-fried steak. Steak fingers are made by first dredging in a milk and egg mixture, then tossing in a coating of flour and spices. Most traditional recipes would then fry the coated fingers in oil. For my steak fingers we are using ground flaxseed as the coating, which means this recipe is naturally gluten-free. Then we skip frying them in oil and instead bake them. The end result? A delicious and healthy comfort food. If you are looking for more beef recipes, be sure to check out www.kansasbeef.org/one-simple-ingredient
No steak finger is complete without a little gravy. For this simple gravy we used ground flaxseed instead of flour and let me tell you, you won’t miss it. This goes great as a dip for the steak fingers, or I like to put them on mashed cauliflower to get a veggie side in for my picky eaters. My favorite flax is Manitoba. It has a two-year shelf-life and is the smoothest I have ever worked with, which makes it great as a steak finger coating or in a gravy.
Find out more about the Kansas Beef Council and all they do to support Kansas farmers:
YouTube https://www.youtube.com/channel/UChKfCz9R5HHqw-jSzjM6AUw (where they have lots of recipe ideas)
Every time I make this recipe I get a little blast from the past, to the first time I went on live TV. It was one of our first cold days of the season so it felt like it was about 20 degrees outside. We got the brilliant idea to feature our cooking demo outside, and I of course had to look the part so no coats were allowed. They also positioned us behind our “Wellness Bus” so there is a not-so-subtle purring of the engine in the background that I felt I had to scream over. It was pretty memorable. Don’t worry it’s archived to be able to look back on forever.
I decided to dust off this recipe recently when we were without a kitchen for a few weeks. I was so sick of take out and convenience food and this vegetarian chili was the perfect solution. The only downside was that I had to wash my slow cooker in my bathroom sink… it was rough, but so worth it. The pumpkin and cinnamon combination adds richness that you never knew you were missing in chili. If you are tempted to skip out on the apple cider vinegar, then don’t blame me, because it rounds out the chili for flavor perfection.
If you are a meat lover I can pretty much guarantee you won’t miss it in this dish, but you can of course add any favorite meat or even double the recipe to make room for extra friends. Prepare a batch of Pumpkin Touchdown Chili for the BIG GAME. It will bring you comfort no matter what the outcome of the game.
The story of this recipe started a while back. It was a busy day and dinner was quickly approaching, I was trying to figure out what I could throw together. I found myself making “The Best Ever Parmesan Chicken,” or at least that was what the recipe was called. In my cursory glance at this recipe, I thought I had all the ingredients, or at least all the ones that I needed. This recipe called for garlic croutons as the coating for the chicken, as I started preparing this recipe I realize that most of the taste for this recipe came from those croutons which I didn’t have.
I searched all the reviews for garlic crouton sub recommendations and none of the suggestions were something that I had. So in a desperate attempt I opened my fridge and my eyes fell upon pepperoni. The recipe I started with fueled the flame for what would later be dubbed Pizza Chicken in my house, but the final product in no way resembled the recipe it came from.
When I heard that the theme for March’s Recipe ReDux was “Spring Cleaning” using only ingredients you have in your pantry. I knew this recipe was the one. It literally was created out of desperation on a busy night, and has since lived on.
Did you miss these recent posts from the Kansas City Dietitian?
Whether you’re trialing a gluten-free diet, have a family member with an allergy, or are a seasoned pro with Celiac, finding nourishing gluten-free food on-the-go can be a frustrating challenge. Fortunately, Kansas City has plenty of tasty options for all. You just...
When I'm not busy making chickpeas into cookie dough dip, I am dreaming of other ways to use them. I always prefer a thick creamy soup over a thin broth soup. My favorite soup growing up was clam chowder. I have a secret, almost all of the soups in our house are...
Among my friends I am known for one thing, ok maybe two things; my love for all things Halloween and my black bean hummus. This year I decided to combine those two things by adding some Halloween flair in black bat hummus. It uses smokey chipotle peppers for a subtle...
A few weeks ago I was in the grocery store, waiting in a long line and enjoying the few moments of shopping without a tag along, I innocently struck up a conversation with the couple behind me. I commented on one of the items in their cart, they indulged this dietitian and shared with me their recipe for their family favorite Black Bean Soup. On this particularly cold Kansas City day, I resisted the urge to run back to gather all the necessary ingredients to make this recipe for myself that evening and instead made mental notes to jog my memory for another snowy day. This is my re-creation of my grocery store friends’ recipe. It has quickly become a family favorite, thinned with broth for a soup or omit the broth all together for a rich and savory chili.
When I heard the Recipe ReDux theme for January was eating healthy on a budget I knew this recipe was IT. It is healthy, inexpensive, and the easiest ever! I hope that you take this, make it, and share it with the person in line behind you at the grocery store. It a recipe too good and too easy not to be passed along. Maybe I should change the name to friendship black bean soup?