great for everyone at your gathering
Nutritional info from Sterling Silver.
When planning a healthful menu, many people opt for turkey, chicken or fish in lieu of beef. Yet the more you know about beef and its benefits, the easier it becomes to make it a part of your healthy diet.
After all, nearly half the fat in beef is a heart-healthy fat called oleic acid, also found in olive oil. And since data suggests that most of the saturated fat in beef either lowers your LDL (bad) cholesterol or reduces your ratio of total cholesterol to HDL (bad) cholesterol, moderate beef consumption can actually decrease heart disease risk. On top of that, beef is a primary source of high-quality protein and provides important nutrients such as iron, zinc and B vitamins.
- Healthier Grilling
- Perfect Portioning
- Healthier Cooking
- Marinades that add flavor, not fat
- Great flavors, lighter options
Leaner beef cuts for healthier grilling.
Grilling can be one of the lightest ways to cook, but it’s important to choose leaner beef cuts that let you enjoy all the flavor while limiting fat intake. Here are some great ideas for healthier grilling you can use all summer long:
First, select the right cuts. According to the Mayo Clinic, eye of round steaks, top round steaks and top sirloin steaks qualify as extra lean as defined by the USDA, meaning that each 3.5-ounce serving contains less than 5 grams total fat, 2 grams of saturated fat and 95 milligrams of cholesterol.
If burgers are more your style, look to ground beef that is 90 percent lean or higher. Or opt for a ground sirloin, which is naturally leaner.
When shopping, look for these naturally nutrient-rich lean beef cuts**:
Creating a healthy beef dinner isn’t just about how you prepare it. It’s also about how much you eat. Here are a few rules of thumb to help you maintain healthy portions for your family:
- According to the U.S. Department of Agriculture (USDA), a 3-ounce serving of beef is recommended to maintain optimal nutrition without excessive fat and calories. That’s about the size of a deck of cards or a computer mouse. Balance that portion with plenty of fruits, vegetables and whole grains and you’ll have a healthy meal that’s both satisfying and delicious.
- By keeping portion sizes in line, you’ll ensure that your family is eating right while still enjoying beef whenever you like. In fact, researchers at Penn State University found that people who consume lean beef daily as part of a heart-healthy diet experienced a 10 percent decline in LDL or “bad” cholesterol. That’s a portion of good news everyone can appreciate.
When it comes to cooking beef, the method is often just as important as the cut. According to the Mayo Clinic, sautéing, oven roasting, grilling and broiling are ideal for melting away fat to make cuts healthier. Here are some quick tips to help make these methods easier and healthier:
- When sautéing, use virgin olive oil in place of other cooking oils to avoid adding fat to lean beef cuts.
- For healthier oven roasting, place your beef on a rack in a baking pan so that the fat will drip away as it melts.
- When grilling, choose leaner cuts and marinate to keep beef tender and flavorful and offset the lower fat content.
- To make broiling easier, lightly coat beef cuts with heart-healthy olive oil instead of oiling the pan. This will eliminate sticking and prevent the pan from smoking, which can affect flavor.
The right cuts go a long way toward lighter grilling, but many common sauces and marinades add a lot of unnecessary fat and calories. Here are three ideas for marinades that are both healthy and delicious:
- Start with a beer. Mix 12 ounces of your favorite Pilsner with 1/4 cup fresh lime juice, one finely chopped onion, three cloves of minced garlic, one chopped and seeded jalapeño and 1/4 cup of chopped cilantro. Marinate for at least six hours.
- Make it great with garlic. For amazing flavor, simply mix four cloves of smashed garlic with one tablespoon of ground coriander seeds, 1/4 tablespoon black pepper and 2-1/2 tablespoons of low sodium soy sauce and marinate overnight.
- Try Caribbean flavor. Start with soybean oil, water and white vinegar, then add as much as you like of thyme, red pepper, black pepper, allspice, rosemary and chives and marinate for at least six hours for unbelievable island flavor.
When it comes to eating lighter, it’s not all about the entrée. Making the right choice of sides can complement the flavor of the beef you serve and maximize beef’s healthy benefits. Try these lighter options:
- When grilling, vegetables are an easy and delicious side dish you can prepare right on the grill with your beef. From fresh asparagus, eggplant and peppers to classic corn on the cob, grilled vegetables can add the perfect flavor, color and texture for your next beef dinner.
- If you’re more of a “meat and potatoes” person, don’t despair! Try cheesy scalloped potatoes made with low-fat Gruyère cheese or classic mashed potatoes using buttermilk and freshly grated Parmigiano-Reggiano cheese for a healthy take on these old favorites.
|Beef Cut||Calories||Saturated Fat||Total Fat|
|Eye of Round Roast and Steak*||144||1.4||4.0|
|Sirloin Tip Side Steak||143||1.6||4.1|
|Top Round Roast & Steak*||157||1.6||4.6|
|Bottom Round Roast & Steak*||139||1.7||4.9|
|Top Sirloin Steak||156||1.9||4.9|
|Brisket, Flat Half||167||1.9||5.1|
|95% Lean Ground Beef||139||2.3||5.1|
|Round Tip Roast & Steak*||148||1.9||5.3|
|Shank Cross Cuts||171||1.9||5.4|
|Chuck Shoulder Pot Roast||147||1.8||5.7|
|Sirloin Tip Center Roast & Steak*||150||2.1||5.8|
|Chuck Shoulder Steak||161||1.9||6.0|
|Bottom Round Steak||155||2.2||6.0|
|Top Loin (Strip) Steak||161||2.3||6.0|
|Shoulder Petite Tender & Medallions*||150||2.4||6.1|
|Shoulder Center (Ranch) Steak||155||2.4||6.5|
|Tri-Tip Roast & Steak*||158||2.6||7.1|
|Tenderloin Roast & Steak*||170||2.7||7.1|
*Cuts combined for illustration purposes.
Calories and fat based on 3-ounce servings, visible fat trimmed. Less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 3-ounce serving (about 100 grams). Source: U.S. Department of Agriculture, Agricultural Research Service, 2008. USDA Nutrient Database for Standard Reference, Release 21.
**Courtesy of the National Cattlemen’s Beef Association