Protien Packed Snacks

Karen Schaefer, the Executive Director of the Minnesota Beef Council, joins us with some protein packed snack ideas that will help keep you from staring blankly into the fridge all day long.

Related Link:
Freezing and Thawing Beef

Beef Sausage & Egg Muffin Cups
50 min, 4 SERVINGS, 330 Cal, 37 g Protein

Make a breakfast on-the-go with beef and egg muffin cups.

Ingredients:

1 recipe Basic Country Beef Breakfast Sausage
1 can (4-1/2 ounces) chopped green chiles, undrained
1/2 cup shredded reduced-fat Monterey Jack cheese
5 large eggs
1/4 cup milk
1 to 2 teaspoons regular or chipotle hot pepper sauce
Salt and pepper

Toppings (optional):

Chopped green onion or chives, chopped tomato, salsa or additional hot sauce

Cooking:

  1. Preheat oven to 375°F. Spray 12-cup standard muffin pan with nonstick cooking spray. Prepare Basic Country Beef Breakfast Sausage. Drain fat, if needed.  Stir chiles and cheese into sausage mixture. Evenly divide mixture into prepared pan.Basic Country Beef Breakfast Sausage: Combine 1 pound Ground Beef, 2 teaspoons chopped fresh sage or 1/2 teaspoon rubbed sage, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon salt, 1/4 to 1/2 teaspoon crushed red pepper in large bowl, mixing lightly but thoroughly. Heat large nonstick skillet over medium heat until hot. Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.

Cook’s Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

  1. Whisk eggs, milk and hot sauce, as desired, in medium bowl. Evenly divide egg mixture over sausage mixture in muffin cups.
  2. Bake in 375°F oven 17 to 20 minutes or until egg mixture is set and just beginning to brown. Let stand 2 minutes. Loosen edges; remove from muffin pan. Season with salt and pepper and garnish with Toppings, as desired.

Beef Jerky Trail Mix
5 min, 2 SERVINGS, 540 Cal, 25 g Protein

Looking for a convenient snack to fuel your day? Add store-bought Beef Jerky to a mix of nuts, seeds and fruit.

Ingredients:

1 cup chopped beef jerky
1/2 cup whole almonds
1/4 cup dried cranberries
1/4 cup sunflower seeds

Cooking:

  1. Mix all ingredients in medium bowl. Store in an airtight container in the refrigerator.

Cook’s Tip: You may substitute any nut for almonds, any dried fruit for cranberries and any seed for sunflower seeds.

 

Tiny Taco Beef Tarts
30 min, 30 SERVINGS, 40 Cal, 4 g Protein

A easy-to-prepare Mexican-style appetizer, this Tiny Taco Beef Tarts recipe will win over any crowd.

Ingredients:

12 ounces Ground Beef (93% lean or leaner)
1/2 cup chopped onion
1 teaspoon minced garlic
1/2 cup prepared mild or medium taco sauce
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon pepper
2 packages (2.1 ounces each) frozen mini phyllo shells (30 shells total)
1/2 cup shredded reduced fat Mexican cheese blend

Toppings:

Shredded lettuce, sliced grape or cherry tomatoes, guacamole, lowfat dairy sour cream, sliced ripe olives (optional)

Cooking:

  1. Heat oven to 350°F. Heat large nonstick skillet over medium heat until hot. Add Ground Beef, onion and garlic in large nonstick skillet over medium heat 8 to 10 minutes, breaking up beef into small crumbles and stirring occasionally. Add taco sauce, cumin, salt and pepper; cook and stir 1 to 2 minutes or until mixture is heated through.

Cook’s Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground beef should be cooked to an internal temperature of 160ºF. Color is not a reliable indicator of ground beef doneness.

  1. Place phyllo shells on rimmed baking sheet. Spoon beef mixture evenly into shells. Top evenly with cheese. Bake 9 to 10 minutes or until shells are crisp and cheese is melted.
  2. Top tarts with lettuce, tomatoes, guacamole, sour cream, and olives, as desired.
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