Beef, it’s what’s for dinner By Kori Dover
Incorporating beef in a healthy diet
RD Nevada Beef Council
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ou may be surprised to hear that a 3-ounce serving of lean beef (about the size of a deck of cards) has an average of 170 calories and supplies more than 10 percent of the Daily Value (DV) of 10 essential nutrients.1 Research shows beef’s highquality protein and essential nutrients can help improve overall nutrient intake and diet quality and can contribute to positive health outcomes like weight management.2-5 To create a balanced plate and a delicious meal, start with the 3-ounce serving of lean beef, and a serving of whole grains fill the rest of your plate with brightly colored fruits and vegetables.
Tangy Lime Grilled Beef Top Round Steak Ingredients: 1 beef Top Round Steak, cut 3/4 inch thick (about 1 pound) 1/4 cup fresh lime juice 2 tablespoons lightly packed brown sugar 2 tablespoons vegetable oil 1 tablespoon Worcestershire sauce 1 tablespoon minced garlic Cooking: Combine juice, sugar, oil, Worcestershire and garlic in small bowl. Place beef steak and lime mixture in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or overnight; turning occasionally. Remove steak from marinade, discard marinade. Place steak
on grid over medium, ash-covered coals. Grill, covered, 10 to 11 minutes (over medium heat on preheated gas grill, times remain the same) for medium rare (145°F) doneness, turning occasionally. (Do not overcook.) Carve steak into thin slices. This recipe is an excellent source of Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium, and a good source of Iron, and Choline.
Salad Shakers
Ingredients: 1 pound Ground Beef (95% lean) 2 teaspoons minced garlic can 1/4 cup water
Find these recipes and more at www. beefitswhatsfordinner.com US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Legacy. Version Current: April 2018. Internet: /nea/bhnrc/ndl Roussell MA, et al.Beef in an Optimal Lean Diet study: effects on lipids, lipoproteins, and apolipoproteins. Am J Clin Nutr. 2012 Jan;95(1):9-16. Roussell MA, et al. Effects of a DASH-like diet containing lean Beef on vascular health. J Hum Hypertens. 2014 Oct;28(10):600-5. Sayer RD, et al. Equivalent reductions in body weight during the Beef WISE Study: Beef’s Role in Weight Improvement, Satisfaction, and Energy. Obes Sci Pract 2017;3:298–310. O’Connor LE, et al. A Mediterranean-style eating pattern with lean unprocessed red meat has cardiometabolic benefits for adults who are overweight/obese in a randomized crossover controlled feeding trial. Am J Clin Nutr. 2018 Jul 1;108(1):33-40.
2 tablespoons chili powder 2 teaspoons ground cumin 1 package (10 to 12 ounce) iceberg or romaine salad mix (lettuce, red cabbage, carrots) 1 cup diced tomato 1/2 cup canned black bean, rinsed, drained 1/2 cup frozen corn, defrosted, drained 1/2 cup shredded reduced fat Cheddar cheese 1/2 cup prepared reduced fat or fat freer ranch dress- sary. Stir in water, chili powder and cumin; cook and ing stir 1 minute to blend flavors. Cool slightly. 2. Place salad mix, Beef, tomato, beans, corn and Cooking: cheese, if desired, in large bowl with lid. Top with 1. Brown Ground Beef with dressing; close lid securely or cover bowl tightly with garlic in large nonstick skil- plastic wrap. Shake gently to combine. Top with tortilet over medium heat 8 to lla strips, if desired. 10 minutes, breaking Beef This recipe is an excellent source of Protein, Iron, up into 1/2-inch crumbles. Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium, Pour off drippings, if neces- and a good source of Dietary Fiber. Health & Wellness 2021 23
