74
      Wednesday
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      Thursday
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      Friday
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      Good news for those that like red meat

      Good news for those that like red meat; a new study has found that adding portion controlled beef in your diet can positively affect your heart health.

      The study called B.O.L.D, standing for Beef in an Optimal Lean Diet, found that by eating one serving of lean beef per day, there were considerable drops in hypertension and other cardiac-related issues.

      And the key in this study is portion control.

      ??However we need to be making sure that it??s portion controlled. If we're eating beef in that 3 to 4 oz. portion size per meal which is about the size of one of these steaks in here. You're still going to see those beneficial heart effects that you've seen in the Dash Study previously while still getting the deliciousness of beef in your meal -- making sure that you're pairing it well things like vegetables, whole grains, seasoning it in low sodium ways -- Mrs. dash is a great way to do that,?? said Heather Ware, South Ottumwa Hy-Vee Dietician.

      Skillet Steaks with Sauted Mushrooms

      Ingredients1-1 1/4 pounds beef top sirloin steaks, cut 1 inch thick2 teaspoons olive oil3 cups assorted wild mushrooms (such as cremini, oyster, shiitake, and enoke)2 cloves garlic, minced, divided2 teaspoons chopped fresh thymeKosher salt and pepper

      Instructions1. Heat oil in large nonstick skillet over medium heat until hot. Add mushrooms and 1 clove minced garlic; cook and stir 2 to 4 minutes or until mushrooms are tender and browned. Remove; keep warm.2. Combine thyme and remaining garlic; press evenly onto beef steaks. Place steaks in the same skillet over medium heat; cook 8 to 11 minutes for medium rare to medium doneness, turning occasionally. Remove to platter.3. Carve steaks into slices. Season with salt and pepper, as desired. Top with mushrooms

      Nutrition information per 3 oz. cooked serving: 195 calories; 9 g fat (3g saturated fat; 5 g monosaturated fat); 71 mg cholesterol; 8 mg sodium; 4 g carbohydrate; 1.5 g fiber; 26 g protein; 9.2 mg niacin; 0.5 mg vitamin B; 2.3 mcg vitamin B 12; 4.3 mg iron; 31.5 mcg selenium; 5.4 mg zinc; 18.5 mg choline