Balanced eating that includes beef!
A healthy diet includes all the food groups: fruits & vegetables, grains, dairy, and protein. For those who consume meat, beef is a great way to meet the protein portion of a balanced diet. A 3-ounce portion of beef contains about 20 grams of protein and 1.7 mg of iron. Beef that is 90-93% lean contains only about 195 calories and supports muscle growth or maintenance, skin integrity, metabolism, and the immune system without as much saturated fat. Beef is a “complete protein” which means it contains all the essential amino acids. Amino acids are the building blocks of protein in our bodies and there are 9 amino acids that must come from the food you eat because the body does not produce them on it’s own.
The recommended portion size for beef is 3 ounces. This portion is about the size of a deck of face cards, or the palm of your hand. It may not seem like much, but it contains all nine of the essential amino acids your body needs. Remember that it is recommended to eat beef in moderation.
Try out this flavorful Summer Berry Salsa over grilled beef steaks with a green salad and some fresh corn on the cob to celebrate Idaho Beef Month!
Summer Beef Steaks with Fresh Berry Salsa
Prep time: 15 minutes
Servings: 4
Ingredients
· 1 cup halved strawberries
· 1 cup whole blueberries
· 2 Tbsp honey
· 1 Tbsp balsamic vinegar
· 1 Tbsp mint leaves
· 1 small jalapeno pepper, seeded and finely diced
· ¼ tsp grated ginger root or 1/8 tsp ground ginger
· 2 cloves garlic, minced
· 2 Tbsp lemon juice
· 1 Tbsp finely grated orange peel
· 1 Tbsp finely grated lemon peel
· 1 Tbsp dry mustard
· ½ tsp each salt and pepper
· 1 lb. beef grilling steak of medallion (strip loin, rib eye, top sirloin or tenderloin)
Directions
1. Combine berries, honey, vinegar, and mint leaves in food processor or blender; process until coarsely chopped. Stir in jalapeno and ginger. (Can cover and refrigerate up to 2 hours).
2. Combine garlic, lemon juice, orange and lemon peel, mustard, salt and pepper in a small bowl. Spread on both sides of steak.
3. Place steak on a lightly oiled grill over medium-high heat; close lid and cook for 10-12 minutes, turning at least once for medium-rare doneness**.
4. Transfer to a platter; tent with foil and let stand for 5 minutes.
5. Serve steak with a spoonful, or two, of berry salsa.
**It is recommended that a meat thermometer inserted into the thickest portion of the meat read at least 145 degrees prior to consuming).
Nutrition
Serving size: 4-ounce steak topped with ¼ of berry salsa
Total Calories 335
Total Fat 17 g
Cholesterol 82 mg
Sodium 108 mg
Carbohydrates 29 g
Dietary Fiber 2.3 g
Protein 25 g