Posted at: 02/12/2013 10:48 AM

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Lean Beef Your Heart Will Love

Did you know a new study called BOLD shows you can eat lean beef every day and also lower cholesterol?  A study published in the American Journal of Clinical Nutrition demonstrated that a diet including lean beef every day is as effective in lowering total and LDL “bad” cholesterol as the gold-standard heart-healthy diet (DASH, Dietary Approaches to Stop Hypertension).  Your Hy-Vee Registered Dietitian, Jen Haugen, will enlighten your audience on the benefits of including lean beef in your healthy diet and share a lean beef recipe that is great for a quick and healthy meal the whole family will love.

Beef Up Your Meals

A Taste of BOLD
On average, a 3-ounce serving of lean beef has about 150
calories and is packed with protein, B vitamins, iron and zinc.
More than half the fat in beef is actually monounsaturated
fat – the same heart-healthy fat found in olive oil.

Skinny Cuts of Beef
Did you know there are 29 cuts of lean beef at your
supermarket? Learn how to identify popular beef cuts that
meet government guidelines for lean.

Three Simple Steps to Stir-Fry
Discover how easy it is to build great-tasting and healthful
meals with lean beef.  Jen will prepare an Asian Stir-Fry featuring
lean top sirloin.
 

Three Simple Steps for Stir-Frying Beef
Step 1: Choose Your Cut
Some of the best cuts for stir-frying include top sirloin, round tip steak and flat iron
Step 2: Prepare Your Beef
Cut beef into thin, uniform strips.  Marinate to add flavor.

Step 3: Cook Your Beef and Vegetables
Heat a small amount of oil in wok or large nonstick skillet over medium-high heat.  Stir-fry beef in ½-pound batches (no overcrowding) and continuously turn with a scooping motion.  Cook until outside surface is no longer pink.

Asian Beef and Vegetable Stir-Fry
Serves 4-6

All you need:

  • 4 cups assorted fresh vegetables (sugar snap peas, broccoli, bell pepper strips, carrots)
  • 3 tablespoons water
  • 1-1/4 pounds boneless beef top sirloin, cut into  1-inch strips
  • 1-2 cloves garlic, minced
  • 1/2 cup low-fat sesame ginger salad dressing, divided
  • Hot brown rice, if desired


All you do:

  1. Combine vegetables and 3 tablespoons water in large, non-stick skillet.  Cover and cook over medium-high heat for 4 minutes or until crisp-tender.  Remove from pan and drain.
  2. Heat same pan over medium-high heat until hot. Add 1/2 of beef , 1/2 of garlic and 1/4 cup salad dressing.  Stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink.  Remove and repeat with remaining beef, garlic and salad dressing.
  3. Return all beef and vegetables to pan.  Heat through and serve over brown rice, if desired.  


Tip: When stir-frying cook beef and vegetables separately, then combine and heat through.

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.