May 7, 2008

Where's the Beef?

Now that the low-carb, high-protein, Atkins-style diets are starting to lose their fame, many of us women are lost on how much, if any, red meat we should be eating. Most of us know people that don't eat red meat because it is high in cholesterol, or that it is not eco-friendly. But, you enjoy a steak every once in a while and wish there was a way to get it back into your diet. You can! Beef is very nutritious, and enjoyed in moderation (as everything should be) it is not going to raise your cholesterol. You can eat a 3-4 ounce portion of red meat and reap the benefits of zinc, selenium, protein, iron, and B vitamins, and if you choose the right source, you can have a clean conscience too.

Choosing lean cuts is the first step you should make. The calorie content depends on the cut and grade of the beef. Choice or Select Cuts will be leaner than the Prime varieties, especially a Filet Mignon. Top Sirloin has less than 200 calories in a 3 ounce portion.

Marninating the beef will also help out. Since you are now choosing leaner cuts of beef, you will need to boost it's flavor with a marinade. Fat is what gives food it's flavor, and choosing lean cuts of beef will leave you with a piece that needs a little prep-work to get it to it's best flavoring. Use anything acid based, and you will bring out the flavors. Go for a marinade made with wine, vinegar, citrus or tomatoes. I take the beef and poke holes in it with a fork to allow the marinade to soak in, and randomly pour red wine vinegar, wine, lime juice, or a can of stewed tomatoes over it along with a bunch of spices and let it sit for a while. The mix I create depends on the meal I want to make. I use lime juice with minced onion and garlic salt for a "mexican" style meal, wine and sliced mushrooms for a "coq au vin" dish, tomatoes and oregano for "italian".

Don't make the beef the main attraction. If you do eat red meat, make sure it does not take up more than 25% of your meal. Load up on vegetables and whole grains, and enjoy the beef in a smaller dose. It is a strong part of the meal, full of flavor, and you don't want to go overboard.

If you are out to dinner, do yourself a favor and split your steak with a friend. A typical restaurant portion can top 1000 calories, before you add the baked potato and sauteed vegetables. Choose a leaner, smaller cut, like a Top Sirloin, split it with a friend and trade in the fattening sides for a big green salad.

You can give up the turkey burger every once in a while too. Pick out some lean ground beef, labeled 95% Lean, which has only 2 grams of saturated fat. The kind labeled 75% Lean still has at least 8 grams, or you can sometimes find ground sirloin. If you can't, the butcher will trim and grind a sirloin for you if you ask.

And, to be more "green" with your red meat, look for grass-fed beef. Cattle that are grass fed are better for the environment than your typical corn-fed cattle, because it takes massive amounts of chemical fertilizers of grow corn, which then takes massive amounts of oil to produce. Grass Fed will make a bigger dent in your wallet, but it is also higher in Omega 3's and lower in fat.