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首页 健康牛肉食谱(英文版)

健康牛肉食谱(英文版)

健康牛肉食谱(英文版)

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2010-02-03 0人阅读 举报 0 0 暂无简介

简介:本文档为《健康牛肉食谱(英文版)pdf》,可适用于领域

THEHEALTHYBEEFCOOKBOOKSteaks,Salads,Stirfry,andMoreOverLusciousLeanBeefRecipesforEveryOccasionNationalCattlemen’sBeefAssociationAmericanDieteticAssociationRichardChamberlainBetsyHornick,MS,RDJohnWileySons,Incffirsqxd:AMPageiFileAttachmentCjpgffirsqxd:AMPageiTHEHEALTHYBEEFCOOKBOOKSteaks,Salads,Stirfry,andMoreOverLusciousLeanBeefRecipesforEveryOccasionNationalCattlemen’sBeefAssociationAmericanDieteticAssociationRichardChamberlainBetsyHornick,MS,RDJohnWileySons,Incffirsqxd:AMPageiRecipedevelopment,photography,andbeefculinaryinformationwerefundedbybeefproducersthroughtheCattlemen’sBeefBoardThecheckoffprogramwasestablishedaspartoftheFarmBillandassesses$perheadonthesaleofdomesticandimportedcattleandbeefproductstofundresearchandeducateAmericanconsumersaboutbeefTheCattlemen’sBeefBoardadministersthecheckoffprogram,subjecttoUSDAapproval,andcontractswithindustryorganizationstocarryoutsciencebasednutritioneducationandcommunications,aswellasotherpromotion,education,andresearchprojectsNationalCattlemen’sBeefAssociationservesasoneoftheBeefBoard’scontractorsforcheckofffundedprogramsThisbookisprintedonacidfreepaperCopyright©byAmericanDieteticAssociationandNationalCattlemen’sBeefAssocationAllrightsreservedPublishedbyJohnWileySons,Inc,Hoboken,NewJerseyPublishedsimultaneouslyinCanadaDesignandcompositionbyNavtaAssociates,IncPhotographycredits:Photography:HansRott,HansRottPhotographyartdirection:SusanLambParenti,TreAmiciMarketingphotographyassistants:JenniferMarx,DavidMiezalfoodstyling:LoisSzydlowski,LeeMooneyfoodstylingassistants:KathyTakemura,ElaineFunk,LisaLecatKnychpropstylist:KarenJohnsonimageconversionwork:DesignTwo,Ltd,andGreatLakesGraphicsNopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying,recording,scanning,orotherwise,exceptaspermittedunderSectionoroftheUnitedStatesCopyrightAct,withouteitherthepriorwrittenpermissionofthePublisher,orauthorizationthroughpaymentoftheappropriatepercopyfeetotheCopyrightClearanceCenter,RosewoodDrive,Danvers,MA,(),fax(),oronthewebatwwwcopyrightcomRequeststothePublisherforpermissionshouldbeaddressedtothePermissionsDepartment,JohnWileySons,Inc,RiverStreet,Hoboken,NJ,(),fax(),oronlineathttp:wwwwileycomgopermissionsLimitofLiabilityDisclaimerofWarranty:Whilethepublisherandtheauthorshaveusedtheirbesteffortsinpreparingthisbook,theymakenorepresentationsorwarrantieswithrespecttotheaccuracyorcompletenessofthecontentsofthisbookandspecificallydisclaimanyimpliedwarrantiesofmerchantabilityorfitnessforaparticularpurposeNowarrantymaybecreatedorextendedbysalesrepresentativesorwrittensalesmaterialsTheadviceandstrategiescontainedhereinmaynotbesuitableforyoursituationYoushouldconsultwithaprofessionalwhereappropriateNeitherthepublishernortheauthorshallbeliableforanylossofprofitoranyothercommercialdamages,includingbutnotlimitedtospecial,incidental,consequential,orotherdamagesForgeneralinformationaboutourotherproductsandservices,pleasecontactourCustomerCareDepartmentwithintheUnitedStatesat(),outsidetheUnitedStatesat()orfax()WileyalsopublishesitsbooksinavarietyofelectronicformatsSomecontentthatappearsinprintmaynotbeavailableinelectronicbooksFormoreinformationaboutWileyproducts,visitourwebsiteatwwwwileycomLibraryofCongressCataloginginPublicationData:Thehealthybeefcookbook:steaks,salads,stirfry,andmore:overlusciousleanbeefrecipesforeveryoccasionAmericanDieteticAssociationandNationalCattlemen’sBeefAssociationpcmIncludesbibliographicalreferencesandindexISBN(paper:alkpaper)ISBN(paper:alkpaper)Cookery(Beef)IAmericanDieteticAssociationIINationalCattlemen’sBeefAssociation(US)TXBH'dcPrintedintheUnitedStatesofAmericaffirsqxd:AMPageiiiiiContentsForewordvAcknowledgmentsviiIntroductionGreatGrillingwithBeefSensationalMainDishBeefSaladsHeartyBeefSandwichesBusyFamilyBeefFavoritesBeefyOneDishMealsBeefSoups,Stews,andChilisEasyEntertainingwithBeefAppendixA:TheSkinnyonBeefandHealthAppendixB:BeefBasicsfromtheExpertsftocqxd:PMPageiiiAppendixC:EasyStepstoCookingLeanBeefAppendixD:GuidetoUsingAlternateCutsofLeanBeefinRecipesAppendixE:QuickGuidetoMatchingaBeefCutwithaRecipeAppendixF:MeasurementsandEquivalentsNotesRecipeIndexIndexivContentsftocqxd:PMPageivForewordvBeefisanAmericantraditionitisapartofourheritageOftenthefeaturedentréeitem,beefcanbeenjoyedatanymealandpreparedinmanydifferentwaysInfact,thebeautyofbeefisitsversatilityItcanbeakeyingredientinafoodassimpleaschili,grilledtoperfectionasasteak,orelegantlypreparedasaholidayroastThisqualityalonemakesiteasytoseewhybeefissomuchapartofourdiet,butalesserknownandevenmorepositiveattributeofbeefisitsnutrientdenseprofileItsuppliesproteinandmanyvitaminsandminerals,includingBvitamins,zinc,selenium,phosphorous,andiron,makingitagoodsourceofnutrientsthatcansometimesbedifficulttoobtaininthedietTakentogether,thesequalitiesmakeiteasytojustifybeef’splaceinahealthydietTohelpmeetoursociety’sincreasingdemandthathealthyfoodsbebothsavoryandsatisfying,thebeefindustryhasreneweditscommitmenttoprovidinglean,tender,andflavorfulcutsofbeefConsequently,therearenowtwentyninecutsofbeeftochoosefromthatmeetthegovernment’slabelingguidelinesforlean,meaningthetotalfatandsaturatedfatareminimalAcommonmisperceptionisthatbeefistoohighinfattobeeatenflastqxd:PMPagevregularlyMyresearch,alongwithotherpublishedstudies,hasconfirmedthatnotallfatsarecreatedequalInfact,aportionofthesaturatedfatinbeefhasbeenshowntohavenoeffectonbloodcholesterollevelsAnotherfactthatmanypeoplefindsurprisingisthatnearlyhalfofbeef’sfatismonounsaturated,theprimarytypeoffatfoundinoliveoilTwoservings(ouncesperserving)ofleanbeefperdaycaneasilybeincludedinahearthealthydietthatprovideslessthantherecommendedpercentofcaloriesfromsaturatedfatForindividualsonacholesterolloweringdietthatrestrictssaturatedfattolessthanpercentofcalories,ouncesofleanbeefcanbeincludedinthedietdailyWiththegrowingselectionofleanbeefcutsinthemarketplace,manyoftoday’shomecooksneedcookingguidancetoachievetender,moist,andtastyresultsTheHealthyBeefCookbookfillsthegapbetweenunderstandingthehealthbenefitsofchoosingleancutsofbeefandknowinghowtoapplytherightcookingtechniquessoyourdiningexperienceisnotonlyhealthy,butdeliciousWithmorethanrecipesinvariouscategories,TheHealthyBeefCookbookshouldbepartofyourcookbooklibraryItmeldstheculinaryskillsofarenownedchefwiththenutritionexpertiseofaregistereddietitianandisbackedbytwoindustryleadersintheirfieldsthenutritionexpertsoftheAmericanDieteticAssociation(ADA)andthebeefexpertsoftheNationalCattlemen’sBeefAssociation(NCBA)Theoutcomeofthiscollaborationisafabulouscollectionofrecipesthatfeaturesleanbeef,alongwithinformativesectionsonbeefnutritionandcookeryForthoseofyouwhohaveveeredoffthebeefpath,hereisareliableresourcetohelpyouwelcomebeefbacktoyourhealthydietIfyouarecookingwithhigherfatcutsofbeef,thiscookbookwillshowyouhowtoswitchtoleanercutsandcontinuetoenjoythewonderfultasteandnutritionalqualitiesofbeefwithfewercaloriesandfatHere’stoadeliciousandhealthyeatingexperiencewithbeef!PMKrisEtherton,PhD,RDDistinguishedProfessorDirector,DietStudyCenterPennStateUniversityviForewordflastqxd:PMPageviviiAcknowledgmentsThiscookbookcouldnothavebeencompletedwithouttheexpertiseanddedicationofmanypeopleSpecialthanksto:●MaryKYoung,MS,RD,BettyAnneRedson,CarolineMargolis,RD,DaveZino,DebraBaughman,MichaeleMusel,KristenReisinger,JudyVandeMark,SaraArmstrongReddington,AlysonCWahl,MS,RD,ElizabethMatlin,andSusanParentifortheircontributionstothecontentandorganizationofthebook●LeeMooney,JeaneneReddick,JulieMorris,NinaBoratto,andMargaretMartinforhelpingdevelopandtestrecipesintheCulinaryCentertestkitchen●DianaFaulhaber,JasonMuzinic,MaryBethWhalen,andMichaelWeitzattheAmericanDieteticAssociationfortheirguidanceandsupport●ThomasWMiller,TerynJohnson,andHopeBreemanatJohnWileySonsforseeingthevalueofthiscookbookandhelpingtomakeitarealityflastqxd:PMPagevii●ADAmembersandreviewerswhospenthoursreviewingforaccuracyandclarity,especially:AmyBurrisBurrow,RD,KristenAlbani,MS,RD,GeetaSikand,MA,RD,FADA,CDE,BridgetKlawitter,PhD,RD,FADA,MikelleMcCoin,MelissaOhlson,MS,RD,MylissaTrowbridge,MS,RD,andGeorgiaClarkAlbert,MS,RD●ThecountlessconsumersanddietitianswhoparticipatedinfocusgroupstohelpdeterminethecontentandlayoutofthiscookbookviiiAcknowledgmentsflastqxd:PMPageviiiIntroductionWhenyoudetectthearomaofbeefcookingonagrill,yourmouthimmediatelybeginstowaterYoufrequentlycravethesavoryflavorofarich,succulentsteakoradelicious,juicyburgerAtthesametime,youmakeaconsciousefforttoservehealthymealsandyoumaybeconcernedthatbeefistoohighinfattoeatregularlyWell,you’llbehappytolearnthatleanbeeffitseasilyinahealthfuldietnotjustonceinawhile,butevenseveraltimesaweekConsiderthesefacts:●Thereareatleasttwentyninecutsofleanbeefthatmeetgovernmentguidelinesfor“lean”Infact,thetotalfatcontentofeachofthesetwentyninecutsofleanbeeffallsbetweenaskinlesschickenbreastandskinlesschickenthighwhenyoucomparetheamountsoffatinouncecookedportions●Aspartofalowfatdiet,choosingleanbeef,justlikeskinlesschicken,canbeeffectiveinloweringbloodcholesterollevels●LeanbeefisnaturallynutrientrichAounceservingmeetsgovernmentguidelinesasanexcellentsourceoffiveessentialnutrients:protein,zinc,vitaminB,selenium,andphosphoruscintroqxd:PMPageAnditqualifiesasagoodsourceofniacin,vitaminB,iron,andriboflavinThiscookbookispackedwitheverythingyouneedtoknowaboutenjoyingleanbeefaspartofyouroverallhealthylifestyleHereiswhatyou’llfind:●AnarrayoffreshandhealthyrecipesfeaturingleanbeefWithmorethanrecipes,you’llfindideasthatwillappealtoarangeoftastes,kitchenknowhow,andmealsituationsWhetheryouliketopreparequickandeasymeals,suchasonedishsoups,sandwiches,orstirfry,oryou’relookingformealideasforspecialoccasions,you’llfindcreativenewwaystocookwithleanbeefaswellasleanerversionsofclassicbeeffavorites●Simple,straightforwardinstructionsusingreadilyavailableingredientsEachrecipehasbeendevelopedandtestedbyateamoffoodexpertsfromthecheckofffundedBeefandVealCulinaryCentermanagedbyNCBAsoitcomesoutrighteverytimeRichardChamberlain,ownerandexecutivechefofChamberlain’sSteakandChopHouseinDallas,Texas,contributedhisownfavoriterecipesandputhiscreativeandtastytouchesonmanyoftheotherrecipesThroughout,hesharessecretsforbringingouttheflavorinleanbeefMostrecipesrequirenomorethaneighttoteningredients,andestimatedpreparationandcookingtimesareprovided●EnticingphotosandservingideasNodoubtyou’llwanttopreparetherecipesfeaturedinthemouthwateringphotosThesealsoshowservingideasforpresentingmealsinanattractiveandappetizingwayAnaddedbonus:manyoftherecipesfeatureabalancedvarietyoffoodsalongwithbeef,includingvegetables,fruits,grains,anddairyproductsAnutritionallybalancedmealisjustarecipeaway!●NutritioninformationforeachrecipeMostrecipeshavenomorethangramsoftotalfatandgramsofsaturatedfatperserving,amountsthatarenomorethanonequarteroftheaveragedailyallowancesforfatandsaturatedfat(basedona,caloriediet)Andyou’llfindkeynutritionfactsperservingforeachrecipe,includingcalories,totalfat,saturatedfat,monounsaturatedfat,cholesterol,sodium,carbohydrates,fiber,protein,niacin,vitaminB,vitaminB,iron,selenium,andzincTherecipesalsoidentifythenutrientssuppliedatlevelsdefinedbygovernmentlabelingregulationsas“good”or“excellent”TheHealthyBeefCookbookcintroqxd:PMPageWehopethisbookhelpsyoucookconfidentlywithleanbeefandenjoygreattasteandgoodhealth!AbouttheRecipesThenutritionalanalysisforeachrecipeisbasedonthefooditemslistedintheingredientlist,exceptingredientslabeledas“optional”or“fortoppings,”whicharenotincludedWhenmorethanoneingredientchoiceislisted,thefirstingredientisusedfortheanalysisIfarangefortheamountisgiven,thenutritionalanalysisisbasedonthelowestamountFoodsofferedas“servewith”suggestionsarenotincludedintheanalysisunlessotherwisestatedThenutritioninformationforbeefisbasedonUSDAdatafor“separableleanonly,”whichmeansvisiblefatistrimmedfromaroundtheedgesandwithinthemeat(notincludingthesmallflecksoffatcalledmarbling)Protein,plusvitaminsandmineralsthatarepercenttopercentoftheDailyValue,orrecommendedamount,perserving,areconsidereda“good”sourceofthatnutrientThosethataremorethanpercentoftheDailyValueperservingareconsideredan“excellent”sourceThese“good”and“excellent”sourcedesignationsarebasedongovernmentlabelingguidelinesandarespecifiedwitheachrecipeManybeefcutscanbeusedinterchangeablyintherecipesUseAppendixDtoselectalternatecutsofleanbeeffortherecipesinthisbookAppendixEisausefulguideformatchingcutsofbeefthatyoumayhaveonhandwithvariousrecipesinthisbookItalsoshowsothercommonnamesofcutsofbeefyoumayfindinyoursupermarketIntroductioncintroqxd:PMPagecintroqxd:PMPageTenderloinSteakswithArugulaSaladandSweetandSpicyBeetsBalsamicDijonSteakwithAsparagusBeefKabobswithRoastedRedPepperCoulisSpicyFivePepperTBoneSteaksTenderloinSteakswithEspressoBourbonSauceGrilledBeefTriTipRoastwithCaramelizedThreeOnionSauceMojoBeefKabobsChamberlain'sSteakRubCurriedFlankSteakwithFruitandAlmondBasmatiRiceGarlicYogurtMarinatedEyeRoundSteaksSouthernSpicedTBoneSteakswithChipotleMashedPotatoesGrilledSteakwithSpicyMangoSalsaSouthwestBurgerswithCornRelishGrilledItalianSteakandPastaDijonWineSteakKabobswithMushroomWildRiceBeefTostadaswithGrilledVegetableSalsaBeefSirloinwithGrilledTomatoPestoSteakswithCowboyCoffeeRubandSpicyPicodeGalloGrilledBrazilianBeefwithChimichurriSteakwithGingerPlumBarbecueSauceGREATGRILLINGWITHBEEFchqxd:PMPagechqxd:PMPageGreatGrillingwithBeefTotalpreparationandcookingtime:hourMakesservingsNutritioninformationperservingCalories:Fat:gSaturatedfat:gMonounsaturatedfat:gCholesterol:mgSodium:mgCarbohydrate:gFiber:gProtein:gNiacin:mgVitaminB:mgVitaminB:mcgIron:mgSelenium:mcgZinc:mgThisrecipeisanexcellentsourceofprotein,niacin,vitaminB,vitaminB,iron,selenium,andzinc,andagoodsourceoffiberTenderloinSteakswithArugulaSaladandSweetandSpicyBeetsThevibrantcolorsofthissteaksaladletyouknowit’snaturallynutrientrichcupsdicedpeeledbeetscuporangejuicetablespoonshoney⁄to⁄teaspoongroundredpeppertablespoonsredwinevinegar⁄tablespoonsoliveoil⁄teaspoonsaltclovesgarlic,mincedteaspoonscuminseedsbeeftenderloinsteaks,cutinchthick(aboutounceseach)Salt,asdesiredcan(ounces)Mandarinorangesegments,drainedcupsarugulaFreshlygratedorangepeel(optional)Combinebeets,orangejuice,honey,andpepperinsmallsaucepanbringtoaboilReduceheatsimmertominutesoruntilbeetsaretenderDrainbeets,reservingcookingliquidcoolHeatbeetcookingliquidovermediumhighheatuntilreducedto⁄cupcoolslightlyWhiskinvinegar,oil,and⁄teaspoonsaltsetasidetouseasdressingPressgarlicandcuminseedsevenlyontobeefsteaksPlacesteaksongridovermedium,ashcoveredcoalsGrill,uncovered,tominutesformediumraretomediumdoneness,turningoccasionallySeasonwithsalt,asdesiredTossbeets,orangesegments,andarugulainlargebowldrizzlewithdressingServewithsteaksGarnishwithorangepeel,ifdesiredCOOK’STIPS●Tobroil,placesteaksonrackinbroilerpansosurfaceofbeefistoinchesfromheatBroiltominutesformediumraretomediumdoneness,turningonce●BabyspinachcanalsoserveasatastysubstituteforarugulaBEEFSMARTSAouncecookedportionofbeefisaboutthesizeofadeckofcardsoracomputermouseUncooked,thissameportion(boneless)isaboutouncesSeepages–forexampleschqxd:PMPageBalsamicDijonSteakwithAsparagusThisquickandeasyrecipepacksaflavorpunchthatwillpleasetheentirefamilyMARINADE⁄cuppreparedbalsamicvinaigrettetablespoonsDijonstylemustardbeefsirlointipsidesteaks,cutinchthick(aboutounceseach)poundfreshasparagus⁄cupwater⁄teaspoonsalt⁄teaspoonpepperCombinemarinadeingredientsinsmallbowlRemoveandreservetablespoonsPlacebeefsteaksandremainingmarinadeinfoodsafeplasticbagturnsteakstocoatClosebagsecurelyandmarinateinrefrigeratorminutestohoursPlaceasparagusinshallowmicrowavesafedishaddwaterCoverandmicrowaveonHIGHtominutesoruntilcrisptenderDrain

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健康牛肉食谱(英文版)

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