I guess you could say I want it all. I want the best of both when making decisions about all kinds of things. Whether it is the best deal at the mall or the grocery store, the most time spent on homework and with friends, or the most taste and nutrients in my food, I am always looking for value. While my dad is right that I can’t always have it all, I sure try my best!
Choosing beef makes it easy to get the most bang for my buck…with one 3 oz. serving (about the size of a deck of cards) of beef, which is 150 calories, you get an excellent source of protein, zinc, iron, and vitamins with great taste and certainly no lack of flavor! Now individuals who are on the DASH diet for heart health can also enjoy beef as part of the new BOLD diet. Penn State researchers performed the Beef in an Optimal Lean Diet (BOLD) study, which confirmed that consuming lean beef daily as part of a heart-healthy diet lowered LDL “bad” cholesterol by 10 percent, which was just as effective as the DASH diet (1).
I can’t think of a better value than that—full of great taste, flavor, nutrients, and is heart healthy! Try this recipe to make beef a part of your heart healthy diet:
Farmer’s Market Vegetable, Beef and Brown Rice Salad
1 beef Top Round steak, cut 3/4-inch-thick (about 1 lb.)
1 tsp olive oil
2 cups asparagus (2-inch pieces)
1medium yellow squash, cut lengthwise in half, then 1/4-inch slices
3 cups hot cooked brown rice
2 tsp chopped fresh oregano
1 cup diced, seeded tomatoes
1 cup canned garbanzo beans, rinsed and drained
1/4 cup fresh basil, thinly sliced
1/2 tsp salt
Marinade
1/4 cup olive oil
2 Tbsp fresh lemon juice
1 Tbsp garlic, minced
1 Tbsp honey
2 tsp chopped fresh thyme
1/4 tsp salt
1/8 tsp pepper
1. Combine marinade ingredients in small bowl. Place beef steak and 1/4 cup marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. Reserve remaining marinade in refrigerator for dressing.
2. Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes for medium-rare doneness, turning once. Remove; keep warm.
3. Heat oil in large nonstick skillet over medium-high heat until hot. Add asparagus and squash; cook and stir 7 to 8 minutes or until tender. Toss with rice, tomatoes, beans, basil, salt and reserved marinade in large bowl.
4. Carve steak into thin slices. Serve over rice salad.
Be BOLD and EAT BEEF!!!
Kassie Curran
1. Roussell MA, Hill AM, Gaugler, TL, West SG, Vanden Heuvel JP, Alaupovic P, Gillies PJ, Kris-Etherton PM. Beef in an Optimal Lean Diet (BOLD) Study- Effects on Lipids, Lipoproteins and Apolipoproteins. Am J Clin Nutr 2012; 95(1):9-16.
Tags: Beef, healthy lifestyle, Heart Health, Kansas, lean beef, lean cut, Nutrition, recipe