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Lean beef your heart will love

February 27, 2013
By Katie Wilhelmi , Marshall Independent

I am sure you've heard it before - eating red meat is bad for your cholesterol. But there is good news for beef lovers - new research actually suggests otherwise.

A recent study published in the American Journal of Clinical Nutrition indicates that as part of a heart-healthy diet, lean cuts of beef did help lower LDL (bad) cholesterol by 10 percent. Wondering how that is possible? Consider these facts:

Because of the changes in breeding and feeding of steers, beef is now 34 percent lower in total fat compared to 1963 and 17 percent lower in saturated fat since 1990.

There are more than 29 cuts of beef that meet government guidelines for "lean." To meet lean criteria, a 3.5-ounce, cooked portion must have less than 10 grams total fat, less than 4.5 grams saturated fat and less than 95 mg cholesterol.

When added to a diet rich in vegetables, fruits and whole grains, lean beef can be an effective way to reduce the risk of heart disease.

If you are looking for ways to add flavor to lean cuts of beef, try one of these tips:

Use rubs filled with herbs and spices. Rubs will add flavor but won't tenderize. Simply add the rub right before cooking or up to two hours in advance of cooking.

Try a marinade. Some cuts of beef benefit from a tenderizing marinade - which has an acidic ingredient to help make the meat more tender.

Add a sauce, pesto or a glaze to liven up the color and flavor of your steak.

Just because it's not quite grilling weather yet doesn't mean you can't enjoy a great steak. Stovetop skillet cooking is ideal for cooking a tender, juicy steak during the winter months. Try this skillet steak for supper tonight!

Skillet Steaks with Sauted Mushrooms

Total recipe time: 25-30 minutes

Serves 4.

All you need:

1 to 1 1/2 pounds beef top sirloin steaks, cut 1 inch thick

2 teaspoons olive oil

3 cups fresh mushrooms

2 cloves garlic, minced, divided

2 teaspoons thyme

Salt and pepper, to taste

All you do:

1. Heat oil in a large nonstick skillet over medium heat until hot. Add mushrooms and 1 clove garlic. Cook and stir 2 to 4 minutes or until mushrooms are tender and browned. Remove; keep warm.

2. Combine thyme and remaining garlic; press evenly onto steaks. Place steaks in same skillet over medium heat; cook 8-11 minutes for medium rare to medium doneness, turning occasionally.

3. Carve steaks into slices. Season with salt and pepper, as desired. Top with mushrooms.

Nutrition information (per 3 oz. cooked serving): 195 calories, 9 g fat (3 g sat. fat); 8 mg sodium; 4 g carbohydrates 1.5 g fiber; 26 g protein

Recipe adapted from

Katie Wilhelmi, RD, LD is a registered dietitian at the Marshall Hy-Vee Food Store.



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