Panhandle-grown ingredients featured during Tri-State Fair

AMARILLO – Fair-goers can learn about nutritious, low-cost recipes using ingredients grown in the Texas Panhandle during “The Pride of the Panhandle” demonstrations at the Tri-State Fair.

The demonstrations and tastings are scheduled from 10 a.m. to 2 p.m. and again from 2-4 p.m. on Sept. 23 in the Rex Baxter Building. District 1 Texas Extension Association of Family and Consumer Sciences will host the event.

“This is an opportunity for fair-goers to sample dishes made with commodities such as cheese, beef, pork, zucchini, pumpkin, wheat and more, which are grown in the Panhandle,” said Sue Church, Texas AgriLife Extension Service family and consumer sciences agent for Potter County.

“This is a great way to not only showcase beef as being a delicious and versatile product, but also educate consumers on beef’s importance and role in a healthy diet,” said Jennifer Matison, TBC consumer marketing manager.

Free recipes will be provided, Church said. The recipes were selected with three things in mind: inclusion of only a few ingredients, quick to prepare and economical. Additional recipes from the Texas Department of Agriculture and the Texas Beef Council will be available.

For more beef information, cooking tips and recipes, please visit www.txbeef.org or contact TBC at (800) 846-4113. For local information contact Sue Church at the Potter County Extension Office at (806) 373-0713.

Slow-Cooked Swiss Steak                                     

Prep: 15 min.                  Cook: 8 hours

YIELD: 6 servings

3/4 cup all-purpose flour

1 teaspoon pepper

1/4 teaspoon salt

2 to 2-1/2 pounds boneless beef top round steak

1 to 2 tablespoons butter

1 can (10-3/4 ounces) condensed cream of mushroom soup, undiluted

1-1/3 cups water

1 cup sliced celery, optional

½ cup chopped onion

1 to 3 teaspoons beef bouillon granules

½ teaspoon minced garlic

In a shallow bowl, combine the flour, pepper and salt. Cut steak into six serving-size pieces; dredge in flour mixture.

In a large skillet, brown steak in butter. Transfer to a 3-qt. slow cooker. Combine the remaining ingredients; pour over steak. Cover and cook on low for 8-9 hours or until meat is tender.

Jeanene Montgomery, Carson County, FCS

 Chili Beef Express

Total recipe time: 25 minutes Makes 4 servings Serving size: 1-1/4 cups each

Cook's Notes: Recipe may be doubled; prepare in stockpot.

Ingredients

1. 1 pound ground beef (95% lean)
2. 1/4 teaspoon salt
3. 1/4 teaspoon pepper
4. 1 can (15-1/2 ounces) chili beans in chili sauce, undrained
5. 1 can (14-1/2 ounces) chili-style chunky tomatoes, undrained
6. 1 cup frozen corn
7. 2 tablespoons chopped fresh cilantro

Instructions

1. Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon. Pour off drippings from skillet; return beef to skillet and season with salt and pepper.
2. Stir in beans, tomatoes and corn; bring to a boil. Reduce heat; cover and simmer 10 minutes. Sprinkle with cilantro before serving.

Nutritional Information Per Serving

Nutrition information per serving: 331 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 76 mg cholesterol; 1164 mg sodium; 33 g carbohydrate; 7.9 g fiber; 32 g protein; 6.9 mg niacin; 0.4 mg vitamin B6; 2.3 mcg vitamin B12; 4.6 mg iron; 18.3 mcg selenium; 6.3 mg zinc.  This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.