Taboo No Longer – Happy, Healthy Hearts Love Bee
Stay on Track with Healthy Holiday Goals Sponsored Content; Healthy Bites by Hy-Vee
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!
Tricked- Out Tacos
Makes 12 tacos
All You Need:
6 Hy-Vee 8-inch multigrain tortillas
½ cup Hy-Vee shredded Cheddar cheese
12 thin, hard taco shells
1 tsp Hy-Vee extra-virgin olive oil
½ small onion, finely chopped
1 lb 93% lean ground beef
1 tbsp chili powder
½ cup Hy-Vee low-sodium black beans, drained and rinsed
¼ cup fresh pico de gallo
Hy-Vee kosher salt, optional
2 cups shredded romaine lettuce
1/3 cup finely chopped tomato
¼ cup Hy-Vee low-fat sour cream, for serving
Lime wedges, for serving
All You Do:
1. Preheat oven to 350oF.
2. Cut out 12 (4 – in.) rounds from tortillas using a 4-in. ring mold or biscuit cutter. Place cut tortilla rounds on a cookie sheet or rimmed baking pan and sprinkle each with Cheddar cheese. Place a taco shell in center of each tortilla round on top of cheese and bake 3 minutes or until cheese is melted and gooey. Remove from oven and gently wrap tortilla rounds around the shells until they are stuck together.
3. Heat oil in a large skillet over medium-high heat. Add onion and cook 3 minutes or until softened. Add ground beef and chili powder and cook until beef is fully cooked, breaking up meat into small chunks. Stir in beans and pico de gallo and cook until beans are warmed through. If desired, season to taste with salt.
4. Fill shells with ground beef mixture; top with shredded romaine and tomato. Serve with sour cream and lime wedges.
Per taco: 240 calories; 10 g fat; 5 g saturated fat; 0 g trans fat; 40 mg cholesterol; 21 g carbohydrate; 2 g fiber; 2 g sugar; 16 g protein; 250 mg sodium.
Source: Hy-Vee Balance