Sunday, February 3, 2013

Lean Beef

Have you been told you have high cholesterol? Instead of hearing "No red meat!" you'll now hear dietitians encouraging the consumption of lean beef as part of a heart-healthy diet.


The BOLD (Beef in an Optimal Lean Diet) study compared the consumption of 4 ounces of lean beef daily to the gold standard of heart-healthy eating, the DASH (Dietary Approaches to Stop Hypertension) diet. Both diets contained a similar mix of nutrients, including fewer than 7% of calories from saturated fat, but the BOLD diet contained 4 ounces of lean beef each day while the DASH diet limited red meat. At the end of the study, BOTH diets lowered LDL "bad cholesterol" in participants by 10%, providing evidence that beef may not be as bad for cholesterol and heart health as once thought.

  • Over half the fat in beef is actually monounsaturated fat, the same type of heart-healthy fat found in olive oil
  • There are 29 cuts of beef that meet government guidelines for "lean", including T-bone, tenderloin, top sirloin and 95%-lean ground beef. Look for the words "loin" and "round" in the name to help identify lean beef cuts.
Three easy steps to pan-broil - eye of round steak (works the same for top sirloin steak):

Stovetop skillet cooking is ideal for cooking a tender, juicy steak during the winter months.

Step 1: Heat a heavy nonstick skillet over medium heat.

Step 2: Remove steak from the refrigerator and season as desired. Place steak in preheated skillet, don't add water or oil and leave uncovered.

Step 3: Pan-broil 12 to 15 minutes for medium-rare (145 degrees) to medium (160 degrees) doneness, turning occasionally. 

*If desired, deglaze the pan with 1/2 cup red wine and bring to a simmer. Add 8 oz. sliced mushrooms (and 1 tsp olive oil if needed) and cook until mushrooms are caramelized, 5-7 minutes. Season with a dash of salt and pepper and serve with the sliced steak.


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