Red Meat and Heart Health Month

Color Your Basket Red this month with lean cuts of red meat and red kidney beans! Now you may be surprised that we are promoting a red meat recipe during heart health month here at Market Street, but according to the 2015 Dietary Guidelines red meat is now off the list of foods to avoid. In many cases choosing lean cuts of red meat is a healthier choice as compared to some fatty cuts of poultry. To take it a step further, studies have shown that grass-fed red meats contain more omega 3 fatty acids (heart healthy fats) as compared to grain-fed red meats.

This recipe also includes delicious and filling red kidney beans, because we wanted to add even more red to your basket and your plate. Studies show that including fiber in your diet is an effective way to protect your heart and lower cholesterol. Be sure to rinse and drain your canned beans to reduce sodium by nearly 50% - another heart healthy habit!

While this recipe is a heart healthy option, the benefits don’t stop there! If someone is gluten intolerant, has Celiac Disease or is simply avoiding gluten, this recipe is also gluten-free! Sometimes it can be hard to find ways to spice up your meals when you are gluten-free, but this recipe makes a for a wonderful dinner that is naturally gluten-free and a simple heart healthy meal that all will love!

Chili-Lime Beef and Red Kidney Bean Bowls with Avocado Cream Sauce

4 Servings

Ingredients

1/4 cup freshly squeezed Lime Juice (about 4 medium limes)

1 tablespoon Chili Powder

1/2 teaspoon ground Chipotle Pepper

1 teaspoon Kosher salt

1 pound boneless thin beef sirloin tip steak

1 can Red Kidney Beans, rinsed and drained

2 ripe medium Tomatoes, diced

¼ cup fresh Cilantro, chopped

1 ripe Avocado

5 tablespoons Fat Free Half and Half

¼ tsp. Salt

¼ tsp. Pepper

2 cups Brown Rice, cooked (1 cup uncooked= 2 cups cooked)

Sliced fresh Jalapeno and Lime Wedges (garnish)

Directions

1) Combine Lime Juice, Chili Powder, Chipotle Pepper and Kosher Salt in a medium bowl. Set aside 1 teaspoon of mixture for later use.

2) Place half of remaining Lime juice mixture in a large zip-top bag. Add Beef to bag and shake to coat meat. Marinate meat in refrigerator at least 2 hours or up to overnight.

3) Add Kidney Beans, Tomato and Cilantro to reserved Lime Juice mixture in medium bowl; toss and store in refrigerator until ready to serve.

4) Slice Avocado in half and remove pit. Scoop flesh into bowl of a small food processor. Add the reserved 1-teaspoon of Lime Juice mixture, Half-and-Half, Salt, Pepper and a sprinkle of finely chopped Cilantro and pulse just until combined and creamy in food processor. Store covered in refrigerator until ready to serve.

5) When ready to prepare, heat a grill pan over medium-high heat. Remove meat from bag (discard marinade). Grill Beef 2 - 3 minutes on each side or until desired degree of doneness. Remove from pan and let rest 5 minutes. Slice into ¼-inch strips.  

6) Arrange Rice among serving bowls. Top evenly with beans and beef. Drizzle with Avocado Cream Sauce.

Today’s Blog is provided by Jessica Thorman, Texas Woman’s University Dietetic Intern. Jessica is working to complete a Dietetic Internship and M.S. in Nutrition on her journey towards becoming a Registered Dietitian. She has a B.S. in Nutrition from Texas Woman’s University.

Inspired by: http://healthyaperture.com/blog/post/chili-lime-beef-and-black-bean-bowls-with-avocado-crema