Beef, Go Ahead and Have it for Dinner

I don't know how many times I've been told by well meaning eaters, "I'm eating much healthier, I no longer eat red meat." My response is always the same, "Why?" A common myth is that red meat is not good for those of us who are trying to eat heart healthy and/or lose weight - it's too high in fat and cholesterol say the naysayers.

That facts do not support this. In reality lean beef and pork have essentially the same amount of fat and cholesterol as turkey and chicken do. In addition red meat contains certain nutrients in higher levels than poultry such as iron and zinc.

Rather than eliminate a food you enjoy and does contribute to a healthy diet be creative in the way you prepare it - add more vegetable to the stir-fry or pasta than you previously have. Or serve 3-4 sides with your chicken, beef or pork instead of just a potato and salad. Here's a great recipe from a clever little booklet called "Power for Your Plate" available from http://www.beefitswhatsfordinner.com/. In addition to some lovely recipes this booklet contains terrific information on adding physical activity to our lives and basic nutrition tips.

Ginger-Maple Steak with Napa Cabbage and Grilled Onions

2 boneless beef top loin steaks, cut 1 inch thick (about 10 ounces each)
1/4 teaspoon pepper
1 large red onion, cut into 1/2-inch thick slices
4 cups thinly sliced Napa cabbage

Marinade/Dressing

1/2 cup soy sauce
1/3 cup maple syrup
1/4 cup lemon juice
2 tablespoons minced fresh ginger
1 tablespoon oil (preferable sesame oil)
1 1/2 teaspoon minced fresh garlic
1 1/2 teaspoons chile-garlic paste

1. Whisk marinade ingredients in bowl. Place beef steaks and 1/2 cup marinade in food-safe plastic bag; turn steaks to coat. Secure bag and marinate for 15 minutes to 2 hours. Cover and refrigerate remaining marinade for dressing.

2. Remove steaks from marinade and discard. Sprinkle steaks with pepper. Place steaks in center of grill over medium heat (or coals); arrange onion around steaks. Grill steaks, uncovered, 15-18 minutes for medium rare to medium, turning occasionally. Grill onions 15-20 minutes or until tender, turning occasionally.

3. Carve steaks into slices. Cut onion slices into quarters. Toss cabbage, onion and 2 tablespoons in large bowl. Arrange beef on cabbage mixture and drizzle with remaining dressing. Makes 8 servings.

Healthy eating!
Marcia