PrintBy Vanessa Rush
eDiets Contributor
Where’s the beef? Well, if you know what’s good for you, then you’ll include lean cuts of beef in your healthy diet plan. The health benefits of beef are undeniable, and it’s tasty and satisfying to boot.
Choosing the right cut of beef is key to keeping things as lean as you can, especially when you’re on a thin budget. Luckily, the leanest cuts of beef are usually the cheapest. Think about it – that beautifully marbled steak is full of fat, which is what gives it that juicy flavor. But when you season a flank steak, top sirloin or round roast the right way, then you can capture as much flavor without adding fat.
When you find a sale on lean ground beef, stock up and freeze so that you’ll always have some on hand for your favorite homestyle, Italian and Mexican dishes.
“Beef is a good source of protein,” says Pam Ofstein, eDiets’ director of nutrition services. Look for extra lean beef to limit the total and saturated fat, plus cholesterol, Pam says. Look for the words “choice” or “select” on the label – these cuts are generally lower in fat.
A 3-ounce serving of beef is a good source of vitamins like B12 and B6, as well as zinc, phosphorus, iron and potassium.
Give these lean cuts a try at lunch or dinner – and they make great leftovers!
Lunch
Whether you go to the Far East or to the Southwest, these recipes offer a hearty, nutritious midday meal.
1. Asian Stir-Fry Steak with Savory Brown Rice and grapes
Asian Stir-Fry Steak Ingredients
1/4 small onion
1/2 cup chopped bok choy
3 oz. fresh mushrooms
3 oz. beef, loin cut
1 tbsp. teriyaki sauce
3/4 cup fresh snow peas
1/2 tbsp. olive oil
Directions
Rinse and pat dry vegetables; chop onion and bok choy (use both white part and green leaves)and slice mushrooms; set aside. Slice sirloin into thin strips on a separate cutting board. Heat oil in large nonstick skillet on medium-high; sauté sirloin until no longer pink, about 3-4 minutes; remove from skillet. Add onions to same skillet with snow peas and teriyaki sauce; stir-fry for about 4-6 minutes. Add bok choy and mushrooms and stir-fry for about 4 minutes more. Serve.
Savory Brown Rice Ingredients
3 tbsp. brown rice
1/3 cup vegetable broth
Directions
Place rice in a small pot with tight-fitting lid and cover with broth. Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 35-40 minutes, or until broth is absorbed and rice is tender. Serve.
Also Include
1/2 cup red or green grapes
Nutrition facts per serving: Calories 424.1; Calories from Fat 110.4 kilocalories; Total Fat 12.3 grams; Saturated Fat 2.5 grams; Cholesterol 51.9 milligrams; Sodium 493.9 milligrams; Total Carbohydrate 53.8 grams; Dietary Fiber 5.1 grams; Sugars 19.3 grams; Protein 26.4 grams; Vitamin A 43.3%; Vitamin C 93.8%
2. Barbecued Pita Burger with spinach salad and honeydew melon
Barbecued Pita Burger Ingredients
3 oz. of lean, ground round beef
1/2 tbsp. of barbecue sauce
2 tomato slices
1 whole-wheat, approximately 6 inches (2 oz) pita bread
Directions
Form beef into a patty and grill or broil until cooked to desired doneness; remove and top with barbecue sauce. Split pita and stuff with burger and tomato slices; cut in half, desired. Serve.
Also Include
2 cups fresh spinach
1 tbsp. fresh shredded carrots
1/4 cup sliced fresh mushrooms
2 tbsp. olive oil and vinegar dressing (light)
1 tbsp. chopped walnuts
3/4 cup honeydew melon
Nutrition facts per serving: Calories 440.1; Calories from Fat 124.6 kilocalories; Total Fat 13.8 grams; Saturated Fat 2.3 grams; Cholesterol 45.2 milligrams; Sodium 682.6 milligrams; Total Carbohydrate 56.2 grams; Dietary Fiber 8.7 grams; Sugars 15.2 grams; Protein 29.6 grams; Vitamin A 104.5%; Vitamin C 77.5%
Dinner
Here are a few delicious offerings, whether it’s Mexican night, grilling out or you’re simply looking for unique ways to prepare beef.
3. Beef and Bean Enchiladas with salad and orange
Beef and Bean Enchiladas Ingredients
2 flour tortillas (approximately 6 inch diameter)
2 oz. beef, loin cut
2 oz. tomato sauce, low sodium
1/4 cup canned refried beans, nonfat
1/4 tsp. chili powder
1/4 cup low sodium salsa
Directions
Preheat oven to 350 degrees F. Slice beef into thin strips. Spray a nonstick skillet with cooking spray and heat on medium-high; stir-fry beef until browned, about 3-4 minutes. Remove to plate and reserve. In same skillet, mix tomato sauce, re-fried beans and chili powder. Cook, stirring often, for 2-3 minutes. Spoon bean mixture and beef strips down center of tortilla(s). If meal calls for more than one tortilla, divide bean and beef mixture evenly. Roll up and place in a small casserole dish coated with cooking spray. Pour salsa over enchilada and bake about 10 minutes. Serve.
Also Include
1 cup mixed salad greens
3 cherry tomatoes
1 tbsp. salad dressing, low fat or nonfat; low sodium
1 small orange
Nutrition facts per serving: Calories 444.5; Calories from Fat 75.9 kilocalories; Total Fat 8.5 grams; Saturated Fat 2.1 grams; Cholesterol 35.5 milligrams; Sodium 855.6 milligrams; Total Carbohydrate 68.7 grams; Dietary Fiber 9.8 grams; Sugars 13.7 grams; Protein 23.6 grams; Vitamin A 52.2%; Vitamin C 139.7%
4. Beef and Pepper Kabobs with Baked Potato and spinach salad
Beef and Pepper Kabobs Ingredients
1/2 small onion
1/2 bell pepper, green
1 clove garlic
1/3 tbsp. olive oil
1 tbsp. white wine
1/2 tsp. fresh thyme
3 oz. beef, loin cut
Directions
Preheat broiler or grill. Rinse and trim beef of all visible fat; cut into 1-inch cubes. Cut onion into wedges, pepper into 1-inch squares, and mince garlic. In a deep dish, combine oil, wine (you can omit wine if you prefer), garlic and thyme; add beef, pepper and onion to dish, toss to coat, cover and refrigerate for at least 30 minutes. Alternately thread beef cubes, pepper and onion onto skewer(s). (Soak skewers in water if using wood ones to avoid burning.) Grill or broil; turn after 5-6 minutes, and continue for another 4-5 minutes, until done. Serve.
Baked Potato Ingredients
1 small potato ( 1 ¾- inch to 2 ½-inch diameter)
Directions
Scrub potato and prick with fork. If microwaving, place on a paper towel. Microwave on high for approximately 2-4 minutes, depending upon the size. Turn over once and microwave another 2-3 minutes. If baking, bake in 375-degree oven for 40-50 minutes, depending upon the size. Let potato stand approximately 2-4 minutes. Serve.
Also Include
2 tbsp. salad dressing, low fat or nonfat; low sodium
2 cups fresh spinach
3 cherry tomatoes
2/3 cup cantaloupe
Nutrition facts per serving: Calories 423.7; Calories from Fat 97.8 kilocalories; Total Fat 10.9 grams; Saturated Fat 2.3 grams; Cholesterol 53.7 milligrams; Sodium 141.5 milligrams; Total Carbohydrate 56 grams; Dietary Fiber 9 grams; Sugars 15 grams; Protein 26.2 grams; Vitamin A 159.4%; Vitamin C 253.9%
5. Sesame Beef and Rice Salad and fruit cocktail
Sesame Beef and Rice Salad Ingredients
3 1/2 oz. beef, loin cut
2 cups fresh spinach
2 tbsp. salad dressing, low fat or nonfat; low sodium
1 clove garlic
1/4 tsp. onion powder
4 cherry tomatoes
1 tsp. sesame oil
1/3 tbsp. sesame seeds
Directions
Prepare rice according to recipe provided. Slice beef into inch-wide strips; set aside. Rinse and spin or pat-dry spinach. Rinse and halve cherry tomatoes; mince garlic. Heat sesame oil in a nonstick skillet over medium heat and sauté beef and garlic for about 5-6 minutes, or until beef is no longer pink. Add sesame seeds and onion powder to beef and cook one minute more. Let cool slightly and combine with cooked rice, cherry tomatoes and salad dressing in a large bowl. Serve over fresh spinach.
Brown Rice Ingredients
3 tbsp. brown rice
1/2 cup water
Directions
Place rice in a small pot with tight-fitting lid and cover with about 2 1/2 times the amount of water (for example if you’re cooking 2 tablespoons of rice, use 5 tablespoons of water or about 1/3 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 40-45 minutes, or until water is absorbed and rice is tender.
Also Include
1/2 cup fruit cocktail, juice packed
Nutrition facts per serving: Calories 424.8; Calories from Fat 122.3 kilocalories; Total Fat 13.6 grams; Saturated Fat 2.8 grams; Cholesterol 62.3 milligrams; Sodium 134.7 milligrams; Total Carbohydrate 49.3 grams; Dietary Fiber 4.8 grams; Sugars 17.4 grams; Protein 26.9 grams; Vitamin A 90.4%; Vitamin C 48.3%
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