Recipes: Lean beef is a great source for heart-healthy diet

By Holly Swee, South Dakota Beef Industry Council, Director of Nutrition & Consumer InformationFriday, March 11, 2011 8:47 AM CST

Choosing to live a healthy lifestyle, including diet, nutrition, exercise and fitness all help combat heart disease.

South Dakota beef producers take pride in raising wholesome, safe and nutritious beef for your families. And here’s some great news about the lean beef you love – it can be a delicious part of a heart-healthy diet.

According to the American Heart Association, cardiovascular diseases, including stroke, are the No. 1 cause of death in the United States. With such grim statistics, it’s more important than ever for Americans to comprehend how to make informed dietary choices.

Lean beef is heart-healthy because it:

1. Is a nutritional powerhouse. On average, one 3-ounce serving of lean beef is only 154 calories yet a naturally rich source of 10 essential nutrients – including protein, iron, zinc and B-vitamins.

2. Can be part of a heart-healthy diet. Research shows naturally nutrient-rich lean beef can be an important part of a heart-healthy diet and when trimmed of visible fat, lean beef can be a part of a low saturated fat diet and does not increase heart disease risk factors.

3. Contains healthy fat. Half the fat in beef is monounsaturated, the same heart-healthy kind found in olive oil. One-third of the saturated fat in beef is stearic acid, which has a neutral effect on blood cholesterol levels and is the same fat recognized in chocolate for its benefits.

4. Packs a protein punch. Beef is an excellent source of protein, a powerful nutrient that helps strengthen and sustain our bodies and hearts.

A substantial body of evidence shows protein can help in maintaining a healthy weight, building muscle and fueling physical activity – all of which play an important role in disease prevention and a healthful lifestyle.

5. Offers more than 29 choices. With more than 29 lean cuts of beef, including favorites like flank steak, tenderloin, 95 percent lean ground beef and T-bone steaks, it’s simple to find a variety of delicious, heart-healthy beef options for your next meal.

Give this Tenderloin Steaks with Spinach-Almond Pesto and Brown Rice recipe a try. It’s a wonderful recipe made just for two that leverages the quick and simple two-step cooking method, popular in steakhouses across the country.

Tenderloin Steaks with Spinach-Almond Pesto & Brown Rice

2 beef tenderloin steaks, cut 1.5 inches thick (about 5 to 6 ounces each)

3 c. fresh baby spinach, divided

2 Tbsp. shredded Parmesan cheese

1 clove garlic, coarsely chopped

1 c. plus 2 Tbsp. water, divided

1⁄2 c. uncooked whole grain brown rice

Toasted sliced almonds (optional)

Place 2 cups spinach, almonds, cheese and garlic in food processor container. Cover; process until coarse paste forms. With motor running, slowly add 2 tablespoons water and oil until smooth. Season with salt, as desired. Set aside.

Preheat oven to 350 F. Heat ovenproof, nonstick skillet over medium heat. Place beef steaks in skillet and brown 2 minutes. Turn steaks over and place skillet into preheated oven; cook 13-18 minutes for medium rare to medium doneness, turning once.

Meanwhile, combine rice, remaining 1 cup water and salt, if desired, in medium saucepan; cook according to package directions. Chop remaining 1 cup spinach. During last 5 minutes of cooking, add chopped spinach to pan and continue to cook. Remove from heat, add cherries and 1 tablespoon pesto to rice; stir to combine.

Remove steaks from oven when internal temperature reaches 135 F for medium rare; 150 F for medium doneness. Remove steaks from pan; tent loosely with aluminum foil. Let stand 5-10 minutes. Temperature will continue to rise about 10 F to reach 145 F for medium rare; 160 F for medium doneness. Serve steaks over brown rice with remaining pesto. Garnish rice with additional almonds, if desired.

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More source:

Heart Healthy Fact Sheet_alt.indd - Beef Nutrition Organization
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