This post is sponsored by The Beef Checkoff in conjunction with a social media campaign through Sunday Supper LLC. All opinions are my own.
I recently joined a lot of people in what is called The 30 Day Protein Challenge sponsored by The Beef Checkoff . I was in the middle of a new challenge to eat better and get my family on board with whole foods and less processed choices so I figured why not join and see just how much protein I was taking in and how it was making my body feel! The end result made me quite happy. I was eating a lot of protein! Way more than I thought I was and very close to the daily intake health providers say to consume. Did you know you should aim for 25-30g of protein per MEAL? I know a lot of people do not eat enough protein in their day. They assume beef is not good for them and often skip it. I’m here to tell you that heart healthy diets with high quality lean proteins helps lower cholesterol, reduce the risk of chronic disease and reduce high blood pressure. It’s all about the choices in foods and the quantity your eating that truly makes the difference.
Do you know what “Lean Beef” means? Well based on a 3 oz. serving it can satisfy nearly half of the daily value for protein. It’s less than 10 grams of fat, 4.5 grams or less of saturated fat and less than 95 mg of cholesterol. I know many people (including myself at one time) have asked, can I enjoy beef as a part of a healthy, balanced diet? Sure you can! If your eating 3 oz of beef per serving (about the size of a deck of cards) it provides more than 10 essential nutrients and about half of your daily value for protein in 170 calories, on average (and 150 calories when consuming lean beef!) Another common question I think that comes up often is how beneficial is protein in our daily diet? Yes, most of us know that exercise is more effective when paired with a higher-protein diet, but beef provides the amino acids needed in building and replenishing muscles. Read more about it here, it’s quite interesting. I know I’m living proof because I lost the last 5 pounds I was I really wanted to loose by joining the 30 Day Protein Challenge,. Now I make sure I have enough protein in my diet and take part in an active lifestyle of 3-5 workouts a week.
Today I’m sharing this Garlic & Herb Prime Rib and Roasted Potatoes & Beets to show you just how healthy a dish like this can be for you. My mom and I developed this recipe together using the facts I’ve mentioned above. In just the right quantities you too can enjoy a slow cooked hearty healthy dish of beef this Fall while enjoying some family time. It had an amazing flavor and we even used the leftovers to make a Beef Stew!
To learn more about how beef can benefit you visit Beef Checkoff and follow their Pinterest Board for fun, slow cooking beef recipes or better yet follow them to continue receiving tips:
- 4.5 lbs. boneless rib roast
- 3 garlic cloves
- 2 large yukon potatoes, peeled
- 2 large sweet potatoes, peeled
- 2 small bunches of beets
- 4 tbsp. butter, melted (I used olive oil & sea salt)
- 2 tbsp. montreal seasoning (sometimes called Canadian Spice Rub)
- 1 tsp. kosher salt
- 2 tbsp. of fresh rosemary, chopped
- Salt & Pepper
- To prepare the roast:
- Preheat oven to 350F.
- Chop each garlic clove in half. Cut six small slits into the top of the roast spacing each one out. Push in a garlic clove into each slit and try and use your fingers to close it back up.
- Rub the montreal seasoning over the top using pressure to really get it in there.
- Rub half of the rosemary over the top using pressure.
- Cook for 2 hours or until a temperature of 120 is reached.
- Pull the roast out and let it sit for 5 minutes.
- Tent a piece of tinfoil over the roast and let it sit for another 5 minutes.
- Slice into one inch pieces. Each serving is roughly 10 ounces.
- To prepare the roasted potatoes & beets:
- Using a mandoline, slice the potatoes and beets. Melt the butter. Pour half of the butter into an oven proof skillet.
- Using a brush make sure the pan is coated on the bottom and up the sides.
- Grab 5-8 pieces of one potato, 5-8 pieces of the other potato and 5-8 pieces of beets and start layering them around the side of the skillet. Keep repeating the process until a complete circle is formed. Add whatever you have left into the middle of the circle or if your pan is large enough form another circle.
- Pour the rest of the butter over the skillet. Season with salt and pepper.
- Sprinkle the remaining rosemary over the top and bake uncovered for 1½ hours or until the vegetables reach your desired firmness (I like mine soft!)
I was actually scared to make a prime rib but it was easy and even the kids loved it. I had leftovers and made the most amazing Beef Stew with it. Don’t forget to find more Healthy Plates with Beef below.
Healthy Plates with Beef
- Beef and Green Beans over Orange Rice by Cindy’s Recipes and Writings
- Beef Short Ribs with Polenta and Sautéed Greens by Whole Food | Real Families
- Beer Braised Beef Brisket by Life Tastes Good
- Beef Stifado by Recipe for Perfection
- Classic Pot Roast with Lemon and Rosemary by MealDiva
- Easy Stovetop Marsala Roast Beef by Family Foodie
- Filet Mignon with Cherry Sauce by Peanut Butter and Peppers
- Garlic & Herb Prime Rib with Roasted Potatoes & Beets by Momma’s Meals
- Rosemary Garlic Brisket by That Skinny Chick Can Bake
- Sauerbraten by A Kitchen Hoor’s Adventures
- Shank Cut Osso Buco by Recipes Food and Cooking
- Slow Cooker Beef Stew by Bobbi’s Kozy Kitchen
- Slow Cooker Beef Black Bean Chili by Alida’s Kitchen
- Slow Cooker Caribbean Beef Stew by Food Done Light
- Slow Cooker Italian Beef Soup by Meal Planning Magic
- Slow Cooker Steak Fajitas by Daily Dish Recipes
- Spoon Roast with Mushrooms and Farro by Cooking Chat
- Szegediner Gulasch (German Sauerkraut Beef Goulash) by Magnolia Days
- Thai Red Curry with Beef and Butternut Squash by kimchi MOM
- Vietnamese Style Beef Stew by I’m Not the Nanny
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