Tuesday, January 22, 2013

Valentine's day dinner with the dietitian

Did you know eating that lean beef can be part of your every day heart healthy diet?  A new study called BOLD shows you can eat lean beef every day and also lower cholesterol.  There are many misconceptions out there that eating red meat can increase cholesterol.  The real culprit is the refined foods, added sugars and high glycemic index foods that are linked to high cholesterol.  Eating a rich diet consisting of whole grains, legumes and nuts, low-fat dairy, lean proteins and fruits and veggies will help with keeping your cholesterol in the normal ranges.  Of course, exercise plays a key role too.

As a supermarket Hy-Vee dietitian, I will be promoting Beef Top Sirloin Steak for upcoming "heart month" and will demonstrate to customers how this beef is not only flavorful but very healthy.

The BOLD (Beef in Optimal Lean Diet) study found participants lowered LDL "bad" cholesterol 10%, when they followed a heart-healthy diet and consumed four ounces of lean beef every day.

More than half the fatty acids in beef are the same heart-healthy type found in olive oil (monounsaturated).

One-third of beef's saturated fatty acid is stearic acid, a saturated fat that has a neutral effect on cholesterol.

Lean cuts of beef include top sirlon steak, tenderloin, T-bone steak and 95%-lean ground beef.

One 3-ounce serving of lean beef has about 150 calories and is naturally rich in 10 essential nutrients, including protein, iron, zinc and B-vitamins.

Now, what is the best way to cook this juicy steak?

Stovetop skillet cooking (pan-broil) is ideal for cooking a tender, juicy top sirloin steak.

Heat heavy nonstick skillet over medium heat for 5 minutes.  Remove steak from refrigerator and season as desired.  Place steak in preheated skillet, don't add water or oil and leave uncovered.  Pan-broil top sirloin steak 12 to 15 minutes for medium rare (145 degrees) to medium (160 degrees) doneness, turning occasionally.

Here is a delicious recipe that you can enjoy with that special someone on Valentine's Day in addition to some rich deep red wine :-)

Skillet Steaks with Sauteed Wild Mushrooms
Total Recipe Time: 25 to 30 minutes

1 to 1-1/4 pounds beef top sirloin cap steaks, cut 1 inch thick
2 tsp. olive oil
3 cups assorted wild mushrooms (cremini, oyster, shiitake, enoki and morel)
2 cloves garlic, minced, divided
2 tsp. chopped fresh thyme
Kosher salt and pepper

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

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

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

The information is not intended as medical advice.  Please consult a medical professional for individual advice.

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