29 Cuts of Lean Beef in a Heart-Healthy Diet

I am really excited to have Amber Groeling as a guest blogger.  Amber is a Hy-Vee dietitian.  Recently, I had the opportunity to be a part of an evening at the Topeka Hy-Vee store where Chef Alli did a cooking class and Amber shared the nutritional value of all of the foods that were being prepared.  It was a really fun evening, and I’m excited to share with you some of the nutritional information that Amber shared with us.  Bonus:  There is a great recipe at the end, Skillet Steaks with Sauteed Wild Mushrooms, which would be a great Valentine’s dinner.

29 cuts lean beef

Lean Beef – Adding Flavor to Heart Health

Have you been told you have high cholesterol? Instead of hearing “No red meat!”, you’ll now hear Hy-Vee dietitians encouraging the consumption of lean beef as part of a heart-healthy diet. The BOLD (Beef in an Optimal Lean Diet) study compared the consumption of 4 ounces of lean beef daily to the gold standard of heart-healthy eating, the DASH (Dietary Approaches to Stop Hypertension) diet. Both diets contained a similar mix of nutrients, including fewer than 7% of calories from saturated fat, but the BOLD diet contained 4 ounces of lean beef each day while the DASH diet limited red meat. At the end of the study, BOTH diets lowered LDL “bad” cholesterol in participants by 10%, providing evidence that beef may not be as bad for cholesterol and heart health as once thought. Advancements in science may also change the way consumers view beef.

  • Cattle producers are actually raising beef that is leaner than it was fifty years ago. A sirloin steak now has 34% less total fat, compared to a sirloin steak in 1963.
  • We also know that over half the fat in beef is actually monounsaturated fat, the same type of heart-healthy fat found in olive oil.
  • There are more than 29 cuts of beef that meet government guidelines for “lean,” including T-bone, tenderloin, top sirloin and 95%-lean ground beef. Look for the words “loin” and “round” in the name to help identify lean beef cuts.  Or visit http://www.beefitswhatsfordinner.com/leanbeef.aspx for a complete listing of lean cuts.

Use the plate method to help incorporate lean beef in a heart-healthy way. Balance your plate with one-fourth lean meat or protein, one-fourth whole grains or starchy veggies like potatoes, corn and peas, and one-half non-starchy veggies or fruit. For example, serve top sirloin steak with steamed green beans, roasted cauliflower, and a whole-grain roll for a tasty meal.

 3 Easy Steps to Pan-Broil – Top Sirloin Steak

  • Stovetop skillet cooking is ideal for cooking a tender, juicy top sirloin steak during the winter months.
    • Step 1: Heat heavy nonstick skillet over medium heat for 5 minutes.
    • Step 2: Remove steak from refrigerator and season as desired, such as with kosher salt and cracked black pepper. Place steak in preheated skillet, don’t add water or oil and leave uncovered.
    • Step 3: Pan-broil top sirloin steak 12 to 15 minutes for medium-rare (145˚) to medium (160˚) doneness, turning occasionally.

Dietitian Recipe of Month…

 Skillet Steaks with Sautéed Wild Mushrooms

 Serves 4. Total Recipe Time: 25 to 30 minutes

 All you need:

2 teaspoons olive oil

3 cups assorted wild mushrooms (such as cremini, oyster, shiitake, enoki and morel)*

2 cloves garlic, minced, divided

2 teaspoons chopped fresh thyme

1 to 1-1/4 pounds beef top sirloin cap steaks, cut 1-inch thick

Kosher salt and pepper, to taste

All you do:

  1. 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.
  2. 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.
  3. Carve steaks into slices. Season with salt and pepper, as desired. Top with mushrooms.

 *Cook’s Tip: Three cups sliced button mushrooms can be substituted for assorted wild mushrooms.

Nutrition information per serving: 195 calories; 9 g fat (3 g saturated fat; 5 g monounsaturated fat); 71 mg cholesterol; 8 mg sodium; 4 g carbohydrate; 1.5 g fiber; 26 g protein; 9.2 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12; 4.3 mg iron; 31.5 mcg selenium; 5.4 mg zinc; 18.5 mg choline. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc


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