Wait a minute...beef is okay to eat AND keep my heart healthy too? Yes, you read this correctly. No longer “taboo” for healthy, active lifestyles, nutrient-rich lean beef such as top sirloin steak can be enjoyed again without guilt. In fact, top sirloin meets the American Heart Association (AHA) certification as a lean cut of beef and heart-healthy choice. The AHA Heart-Check certification is one of the most trusted nutrition logos and claims on a food label.
Researchers at The Pennsylvania State University reported results from the BOLD (Beef in an Optimal Diet) study showed adding a daily serving of nutrient-packed lean beef to a heart-healthy diet could lower the risk of heart disease by reducing “LDL” (bad) cholesterol levels.
A three-ounce serving of lean sirloin (about the size of your smartphone) has about 150 calories plus the Daily Value (DV) of these nutrients:
Protein - 38% (for muscle growth and repair)
Vitamin B12 - 44% (important for brain health)
Selenium - 40% (protects cells from damage)
Zinc - 38% (strengthens the immune system)
According to research published in the Journal of the American Dietetic Association, beef is the number-one source of protein, zinc and Vitamin B12. It is the number-two source for selenium and number-three source for iron. Protein in beef promotes the feeling of satiety or fullness longer than simple carbohydrates. This means that, for people trying to curb their calories for weight loss, type II diabetes or other health reasons, eating a three-ounce serving of top sirloin in a meal not only provides important nutrients and energy, but it helps keep a person from feeling hungry for a longer period of time.
Here are some tips and reminders for preparing your delicious beef sirloin;
It’s not necessary to bring beef to room temperature before cooking. This practice does not provide any flavor or cooking advantage. For food safety reasons, it’s best to cook meat straight from the refrigerator to keep bacteria levels at a minimum.
When stir-frying sirloin, partially freeze the steak prior to preparation. It will slice easier into thin, equal-thickness strips.
Pat steaks dry with paper towels before pan-searing to get better browning that seals in the juices. When grilling or broiling, use tongs rather than a meat fork. The fork tines will pierce the steak, causing the flavorful juices to seep out while tongs will not cause this.
Many recipes using sirloin steak are quick and easy. The following recipes take less than 30 to 35 minutes to prepare. Enjoy the powerful health benefits of lean beef!
Beef and Cabbage Stir-Fry with Peanut Sauce
All you need
1/4 cup Hy-Vee smooth natural peanut butter
1/3 cup orange juice
3 tbsp reduced-sodium soy sauce
1 tbsp rice vinegar
2 tsp sugar
4 tsp Hy-Vee canola oil, divided
3 cloves garlic, minced
1 pound Hy-Vee sirloin steak, trimmed and thinly sliced
1 small head Savoy cabbage, thinly sliced
2 to 5 tbsp water
2 medium carrots, grated
1/4 cup chopped unsalted roasted peanuts, optional
All you do
1. Whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a medium bowl until smooth.
2. Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add steak; cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl.
3. Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking); cook, stirring, until just tender, about 3 minutes more. Return the steak and any juices to the pan; add the peanut sauce and toss to combine. Serve sprinkled with peanuts (if using).
Nutrition facts per serving: 364 calories, 17g fat, 3g saturated fat, 42mg cholesterol, 469mg sodium, 23g carbohydrate, 7g fiber, 31g protein. Daily values: 140% vitamin A, 110% vitamin C.
Source: adapted from Eating Well, Inc.
The information is not intended as medical advice. Please consult a medical professional for individual advice.