Where’s the Beef?
In case you haven’t heard, protein is good for you. In fact, high-protein, low-carbohydrate diets are the hottest thing right now for body-builders, those watching their waistlines, and people who suffer from inflammation-related ailments. As super-smart "sciency" people know, protein is an important component of every cell in the body, and makes up our organs, muscles, skin, hair and nails. Eating proteins can improve overall health, help build muscles and makes you feel full and satisfied, curbing hunger. The protein found in foods is used by every part of the body to develop, grow, and function properly. Plus it tastes great! Because the body doesn’t store protein, it is important to eat foods that are high in protein every day.
Protein-rich foods include:
- Bone Broth
And now, getting high-quality protein has never been easier. Starting this month, Farmview Market will be selling our meats online. That’s right, you’ll be able to purchase locally sourced artisan meats from the comfort of your home, and have it delivered right to your door – from steaks to roasts, pork chops, bacon, hams, special packages and more.
Get your protein fix with one of these delicious recipes:
Grilled Skirt Steak with Corn and Cherry Tomato Salad
2 tbsp. Light brown sugar
1 tbsp. Ancho Chile powder
1 tbsp. Paprika
2 tsp. Kosher salt
2 tsp. Freshly ground black pepper
1 tsp. Cayenne pepper
1 tsp. English mustard powder
1/2 tsp. Ground coriander
1/2 tsp. Ground cumin
1/4 tsp. Dry thyme
2 lbs. Flank steak
Olive oil for grill
Corn and Cherry Tomato Salad
1 Jalapeno, seeds removed, finely chopped
1 pt. Cherry tomatoes, quartered
1 bunch Cilantro, stems removed, chopped
2 tsp. Lime zest, fresh
Kosher salt and fresh ground pepper, to taste
3 ears of Corn, shucked
Combine onion, jalapeño, tomatoes, cilantro, lime juice and zest in medium bowl and toss. Season with salt and pepper. Set salad in refrigerator.
Combine all dry rub ingredients, except the flank steak and olive oil, and mix thoroughly.
Coat steak with all of the dry rub, packing on more than once, if needed. Set aside.
Prepare the grill for medium-high heat and oil the grates with olive oil.
Grill corn for salad, turning occasionally, until lightly browned all over, approximately 8 to 10 minutes.
Remove corn from grill and let cool.
Grill the flank steak, turning occasionally, until nicely browned and an instant-read thermometer inserted into the thickest part registers 130 degrees, about 4 minutes per side for medium-rare.
Transfer to cutting board and let rest for 10 minutes.
While the meat is resting, cut corn kernels from the cobs and add to the cherry tomato salad, mixing thoroughly.
Return steak to the grill to re-crisp exterior, about one minute per side. Transfer back to a cutting board, slice ¼ inch slices against the grain. Serve slices topped with the corn and cherry tomato salad.
Slow Cooker Pulled Pork
1 1/2 cups Ketchup
1/4 cup Brown sugar, packed
1/4 cup Red wine vinegar
2 tbsps. Dijon-style mustard
2 tbsps. Worcestershire sauce
1 tsp. Liquid smoke
1/2 tsp. Salt
1/4 tsp. Ground black pepper, fresh
1/4 tsp. Garlic powder
(1) 4-5 lb. Boston butt or picnic shoulder
In a large bowl, combine ketchup, brown sugar, red wine vinegar, mustard, Worcestershire sauce, and liquid smoke. Stir in salt, pepper and garlic powder.
Place pork in a slow cooker. Pour ketchup mixture over pork. Cover, and cook on low for 8 hours.
Remove pork from slow cooker, shred with two forks, and return to the slow cooker. Stir pork to evenly coat with sauce. Continue cooking approximately 1 hour.
Serve with Hawaiian Rolls and pickle chips.
Yakitori Sheet Pan Chicken
3 1/2 tbsp. Lower-sodium soy sauce
2 tbsp. Mirin
2 tbsp. Sake
1 tbsp. Canola oil
1 tbsp. Brown sugar
1 tbsp. Fresh ginger, minced & peeled
2 Garlic cloves, minced
1 lb. Skinless, boneless chicken thighs, cut into 1-inch pieces
1 bunch of Green onions, cut into 1-inch pieces
Preheat broiler. Line a jelly-roll pan with aluminum foil; lightly coat with cooking spray.
Combine soy, mirin, sake, oil, brown sugar, ginger and garlic in a saucepan over medium-high heat; bring to a simmer. Reduce heat; cook 5 minutes or until thickened.
Place chicken in a bowl Pour soy sauce mixture over top and toss. Add green onions and toss. Spread mixture in an even layer on prepared pan.
Broil chicken for 4-5 minutes and then turn chicken. Broil for additional 4-5 minutes until chicken is done.
Serve with brown rice or steamed veggies.
Grilled Pork Chops with Basil-Garlic Rub
4 Bone-in rib chops, 3/4 in. thick
2 Garlic cloves, peeled
1 cup Fresh basil leaves, packed
2 tbsp. Fresh lemon juice
2 tbsp. Extra-virgin olive oil
1 tsp. Coarse salt
1/2 tsp. Freshly ground black pepper
With machine running, drop the garlic through feed tube of food processor to mince. Stop and add fresh basil, and process until chopped. Add lemon juice, oil, salt and pepper; process to make a thin, wet rub.
Spread both sides of pork chops with basil mixture. Let stand 15-30 minutes.
Prepare medium-hot fire in grill. Brush grate clean and oil the grate. Grill chops over direct heat, turning once, to medium-rare doneness, 5-6 minutes per side or until internal temperature reaches 145 degrees.
Rest pork chops for 3-minutes before serving.
Serve with roast potatoes or corn on the cob.
Still need more protein options in your life?
Show your support for the Georgia Bulldogs by stocking your next tailgate or family meal with UGA Beef found at Farmview Market. This beef is produced by UGA students and faculty as they perform much-needed research in the field of grass-based production systems to help Georgia farmers. Delicious, healthy, and born and raised in Eatonton, Georgia. Get it while it lasts!
Header photo credit: iStock.com/ac_bnphotos