Where's the beef?

During these tough economic times, people are trying to save money on groceries and therefore cutting back on their meat consumption. A new PARADE poll revealed that 80% of shoppers surveyed have changed their habits in an effort to save money. Results indicate that 35% are preparing more meals from scratch, and 28% are buying more products in bulk.

Fifty-nine of those surveyed are cutting back in the meat department as well, by opting for chicken or bulk meat instead of beef or more expensive cuts of meats.

This trend has a silver lining to it! Consumption of red meat should be limited to no more than 2 times per week and I don't mean two 16-oz porter house size servings, I am talking about the recommended 3-4 oz serving that fits in the palm of your hand! Turning to leaner choices for the remaining weekdays is the way to go. Here are a few tips and a few recipe ideas from Good Housekeeping that make use of beans, a nice high fiber, lower calorie protein source.

• Go meatless at least once a week. Replacing meat with beans as your primary source of protein in a meal is an excellent way to cut down on fat and get extra fiber in your diet. If using beans is something new for you, just try to replace 1/2 to 3/4 in a recipe to start.
• If you decide to go with canned beans make sure to rinse them first to cut back on the excess sodium.
• Veggie burgers are a delicious alternative as well and children will really go for these if dressed up with cheese, lettuce and tomato!
• Replace ground beef with ground turkey. Turkey meat is wonderful at absorbing flavors so your family will never know that their favorite beef tacos are suddenly turkey tacos instead. This goes for chili as well....plus if you cut back on the even the turkey meat in your chili and add more beans as recommended in my first tip here, voila, two birds with on stone (no pun intended).

Three-Bean Tuna Salad
From Good Housekeepingtriple-tested at the Good Housekeeping Research Institute
This no-cook salad serves up heart-healthy omega-3 fats (the tuna) and nearly three-quarters of a day's worth of cholesterol-lowering fiber (the beans).
INGREDIENTS
1/2 lemon
1 tablespoon(s) extra virgin olive oil
1 1/2 stalk(s) celery, thinly sliced
1 green onions, thinly sliced
1/8 teaspoon(s) salt
1/8 teaspoon(s) coarsely ground black pepper
1 1/2 can(s) (15- to 19-ounce) assorted low-sodium beans such as white kidney beans (canellini), garbanzo beans, and pink beans, rinsed and drained
1 can(s) (6-ounce) chunk light tuna in water, drained and coarsely flaked
2 large Boston lettuce leaves or 1-2 cups of your regular salad greens
DIRECTIONS
From lemon, grate 1 teaspoon peel and squeeze 2 tablespoons juice.
In large bowl, stir together lemon peel and juice, oil, celery, green onions, salt, and pepper. Stir in beans until coated, then gently stir in tuna.
Serve bean mixture over lettuce

Black Bean Quesadillas
From RedbookThis recipe has been tested by Redbook
Our Black Bean Quesadillas are easy to prepare and popular with kids and adults alike. Serve this Tex-mex dish with fresh salsa, guacamole and sour cream.
INGREDIENTS
1/2 cup(s)
Monterey Jack cheese
1/2 cup(s)
crumbled goat cheese (or substitute another 1/2 cup shredded Monterey Jack cheese)
1/2 cup(s)
canned black beans, drained and rinsed
2 tablespoon(s)
red bell pepper, finely diced
1 small
green onion, thinly sliced
4
(6 to 8 inches each) flour tortillas
DIRECTIONS
Combine cheeses in medium bowl. Combine beans, bell pepper and green onion in another medium bowl. Lay 2 tortillas on a work surface, sprinkle with half of cheese mixture. Cover with bean mixture and remaining cheese. Top with remaining 2 tortillas, pressing firmly.
Heat a medium skillet over medium heat 2 minutes. Add one quesadilla and cook, turning once until golden and cheese has melted, 4 to 6 minutes. Repeat with remaining quesadilla. Cut each quesadilla into 6 wedges.

7-Day Goal: Look forward to the next so many days and plan a meatless dish or look at one of your meat meals and see if there is a way to substitute a leaner choice such as turkey, chicken or fish.

~K