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There has been a makeover taking place in the past 40 years on a food that 94 percent of Americans eat at least monthly, according to the Consumer Beef Index. You may be surprised to learn of the many changes that have resulted in leaner beef found at your local grocery store.
It starts on the farm
Changes in the way farmers and ranchers raise cattle, in addition to increased fat trimming, has resulted in the widespread availability of leaner beef.
Leaner than ever
Due to a variety of factors, including recommendations from the Dietary Guidelines for Americans, people now prefer leaner cuts of beef, and as a result, the total and saturated fat content from trimmed steak has steadily declined.
We all know that beef tastes great, but calorie-for-calorie, it is also one of the most naturally nutrient-rich foods. On average, a 3-ounce serving of lean beef is about 150 calories and provides 10 essential nutrients like protein, zinc, iron and B vitamins.
Even more great news is that new research suggests that beef can be good for heart health. Adding lean beef to your diet is simple when you prepare quick and flavorful meals. Try this Asian Beef and Vegetable Stir-Fry, which takes only 30 minutes to prepare and boasts the flavors of top sirloin steak, bell peppers, garlic, sesame-ginger sauce and crushed red pepper. It’s sure to be a family favorite.
To learn more about lean beef’s nutrition and heart health benefits, and to find more flavorful recipes, visit www.BeefItsWhatsForDinner.com.
Asian Beef and Vegetable Stir-Fry
Cook Time: 30 minutes
Makes: 4 to 6 servings
1 1/4 pounds boneless beef top sirloin steak, cut 1-inch thick, divided
4 cups assorted fresh vegetables, such as sugar snap peas, broccoli florets, bell pepper strips and shredded carrot
1 clove garlic, minced, divided
1/2 cup prepared stir-fry sauce, preferably sesame-ginger flavor
1/8 to 1/4 teaspoon crushed red pepper
3 cups hot cooked rice
2 tablespoons unsalted dry-roasted peanuts (optional)
Cut beef steak lengthwise in half, then crosswise into 1/4-inch thick strips.
Combine vegetables and 3 tablespoons water in large nonstick skillet. Cover; cook over medium-high heat 4 minutes, or until crisp-tender. Remove and drain.
Heat same pan over medium-high heat until hot. Add half of beef and half of garlic; stir-fry 1 to 2 minutes, or until outside surface of beef is no longer pink. Remove. Repeat with remaining beef and garlic.
Return all beef and vegetables to pan. Add stir-fry sauce and red pepper; heat through. Spoon over rice. Sprinkle with peanuts, if desired.