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| Alex with her furry family, Josie and Gus |
Since February is National Heart Month, today I’m featuring a guest post from supermarket dietitian Alexandra Economy, from Winona, Minnesota. I first met Alex when she was one of my traveling buddies to the Show Me the Blog Conference in St. Louis, Missouri. There she prepared a dairy recipe as part of our Midwest Dairy presentation.
Since our farm not only has dairy cows, but also raises steers for beef, this lean beef topic is a perfect fit for My Barnyard View.
Lean Beef for Heart
Health
Yes, I’m a dietitian and I fully admit that I love
beef. While growing up in northern Minnesota, my favorite meals included beef
brisket sandwiches, charcoal-grilled steaks and goulash casserole made with
ground beef.
I am thrilled to share news of the
latest research on lean beef from a study known as BOLD (Beef in an Optimal
Lean Diet) conducted by researchers at Pennsylvania State University, and found
that consuming lean beef daily as part of a heart-healthy diet lowered LDL
“bad” cholesterol by 10%, which is just as effective as the DASH diet (the gold
standard of heart-healthy diets).
Due to advancements in
science, cattle farmers are actually raising beef that is leaner than it was
fifty years ago. Over half the fat in beef is actually monounsaturated fat -
the same type of heart-healthy fat found in olive oil. Beef is also packed with
protein, B-vitamins, iron, zinc and other nutrients important for good health. A
person would have to eat 670 calories in peanut butter to get the same amount
of protein in 150 calories of lean beef.
How to choose the
leanest cuts of beef? Look for the words “loin” or “round” in the name of the
cut, such as top sirloin steak, bottom round roast or tenderloin roast. National
Cattlemen’s Beef Association recognizes over 29 cuts of beef that meet the
USDA’s guidelines for “lean.” For tips on cooking methods and recipes, check
out www.beefitswhatsfordinner.com, and be sure to try out the Skillet
Steak with Sautéed Wild
Mushrooms recipe I’ve
provided. You will love the delicious blend of savory flavors!
Alexandra Economy, RD, LD is a registered dietitian
with Hy-Vee, Inc. and a member of the Academy of Nutrition and Dietetics. This
information is not intended as medical advice. Please consult a medical
professional for individual advice.
Skillet Steak with Sautéed Wild Mushrooms
Makes
4 servings
All you need:
1 to 1-1/4 pounds
beef top sirloin steaks, cut 1-inch thick
2 teaspoons olive oil
3 cups assorted wild mushrooms (such as cremini, oyster, shiitake, enoki and morel)
2 cloves garlic, minced, divided
2 teaspoons chopped fresh thyme
Kosher salt and pepper
2 teaspoons olive oil
3 cups assorted wild mushrooms (such as cremini, oyster, shiitake, enoki and morel)
2 cloves garlic, minced, divided
2 teaspoons chopped fresh thyme
Kosher salt and pepper
All
you do:
1. Heat
oil in large nonstick skillet over medium high until hot. Add mushrooms and 1
clove minced garlic; cook and stir for 2 to 4 minutes or until mushrooms are
tender and browned. Remove; keep warm.
2. Combine
thyme and remaining garlic; press evenly onto beef steaks. Place steaks in same
skillet over medium heat; cook 8 to 11 minutes for medium rare to medium
doneness, turning occasionally. Remove to platter.
3. Carve
steaks into slices. Season with salt and pepper, as desired. Top with
mushrooms.
Note:
Three cups sliced button mushrooms can be substituted for assorted wild
mushrooms.
Nutrition
information per serving: 195 calories; 9 g fat
(3 g saturated fat; 5 g monounsaturated fat); 71 mg cholesterol; 8 mg sodium; 4
g carbohydrate; 1.5 g fiber; 26 g protein; 9.2 mg niacin; 0.5 mg vitamin B6;
2.3 mcg vitamin B12; 4.3 mg iron; 31.5 mcg selenium; 5.4 mg zinc;
18.5 mg choline. Source:
www.Steakbytes.com
