Quad Cities, IL/IA

Working with the community... for a healthier community.

Lean Beef, Heart Health, and Big 10


Did you know that beef is part of the Big 10? No, not that Big 10; beef is high in 10 essential nutrients.  Those nutrients include protein, iron, vitamin B-6, vitamin B-12, zinc, phosphorous, niacin, riboflavin, selenium and choline. Protein helps preserve and build muscle, while iron helps your body use oxygen. The B vitamins found in beef will give you energy and help maintain brain function.

Many people have been told to stay away from red meats if they have high cholesterol or want to keep their heart healthy. However, beef can be part of a heart-healthy diet. The BOLD (Beef in an Optimal Lean Diet) study is one reason for new viewpoints on beef. The BOLD diet contained 4 ounces of lean beef each day while the DASH (Dietary Approaches to Stop Hypertension) diet limited red meat. The study found that both diets lowered LDL cholesterol in participants by 10 percent, providing evidence that beef may not be as bad for cholesterol and heart health as once thought.

There are more than 29 cuts of beef that meet government guidelines for “lean.” An easy way to identify lean cuts of meat is to look for the word “loin” or “round” in the name. Some of the lean cuts of meat include tenderloin, top sirloin, round steak and ground round.

The American Heart Association also has its Heart-Check Food Certification Program. Look for the red heart and white checkmark on items in the grocery store that meet American Heart Association nutrition requirements.  Next time you are at the grocery store, pick up a lean cut of beef as part of a heart-healthy diet.

There are currently three Hy-Vee Brand meats in our cases that have the American Heart Association Certification: Hy-Vee Angus Reserve Top of Iowa Sirloin, Hy-Vee Angus Reserve Bottom Round Steak and Hy-Vee Angus Reserve Bottom Round Roast.

Hy-Vee Clinton is located at 901 South 4th Street, Clinton, IA. For more information or to talk with a dietician, call 563-243-6162. Visit online: www.hy-vee.com.

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

Source: Adapted from Eating Well, Inc.
Photo credit: rickszczechowski/iStock

Seared Steak with Mustard-Mushroom Sauce

Serves 4 (3-ounce steak and about 1/4 cup sauce each)

Active time: 25 minutes
Total time: 25 minutes

All you need:

1 to 1 ¼ pounds Sirloin, trimmed
¼ teaspoon kosher salt
¼ teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil, divided
4 ounces mushrooms, sliced
½ cup finely chopped onion
2 teaspoons all-purpose flour
¾ cup reduced-sodium beef broth
¼ cup dry white wine
1 tablespoon Dijon mustard

All you do:
1. Pat steaks dry; cut into 4 equal portions. Sprinkle with salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat until very hot, but not smoking. Cook the steaks until browned on the bottom, 2 to 4 minutes. Turn over, reduce heat to medium-low and cook 3 to 5 minutes for medium-rare. Set aside, covered with foil.

2. Increase heat to medium-high. Add the remaining 1 tablespoon oil to the pan. Add mushrooms and onion and cook, stirring frequently, until the mushrooms have released their liquid, about 5 minutes. Sprinkle with flour and stir to coat the vegetables, 30 seconds to 1 minute. Pour in broth and wine and cook, stirring and scraping up the brown bits, until thick enough to coat the back of a spoon, 2 to 4 minutes.

3. Remove from heat. Stir in mustard and any juices from the steak. Serve the steak with about 1/4 cup sauce each.

Nutrition facts per serving: 239 calories, 12g fat,
3g saturated fat, 62mg cholesterol, 250mg sodium,
4g carbohydrate, 1g fiber, 24g protein