If you’re going to choose red meat, here’s a healthier way

By Kay MacInnis

Let’s talk about red meat.

Many people include red meat – beef, pork or veal – in their daily eating habits. If you’re going to do that, it is important to choose a lean cut. Saturated fat in red meat has been connected to heart disease.

But there are other factors that may be in play. Some studies point to carnitine found in red meat as a culprit in the disease process.

In any case, there is some evidence that decreasing your intake of red meat could decrease your risk of heart disease.

But if you’re going to include it in your diet, choose the leanest cuts of red meat. That means you should:

• Choose “select” cuts of meat, avoiding the fattier “prime” cuts.
• Look for lean and extra-lean cuts of meat, cuts with less than 5 to 10 grams total fat.
• Limit marbling.
• Choose meats with the words “loin” or “round” in the title of the cut.

Try this recipe:

Bistro Beef Tenderloin

Ingredients:

• 1 3-lb. beef tenderloin, fat trimmed away
• 2 tbsp. olive oil
• 1 tsp. kosher salt
• 1/2 tsp. fresh ground pepper
• 2/3 cup chopped mixed herbs (chives, parsley, tarragon, thyme)
• 2 tbsp. Dijon mustard

Preparation:

• Preheat oven to 400 degrees.
• Tie kitchen string around tenderloin in three places so it doesn’t flatten while roasting.
• Rub tenderloin with oil, pat on salt and pepper.
• Place in a large roasting pan. Roast for about 45 minutes, or until meat thermometer reads about 140 degrees (for medium rare). Turn two or three times during roasting to ensure even cooking.
• Transfer to cutting board and let rest for 10 minutes. Remove the string.
• Place herbs on a large plate and coat tenderloin evenly with mustard; then roll in the herbs, gently pressing herbs to adhere to tenderloin.
• Slice and serve.

Nutrition Information (serving size: 3 oz.): 185 Calories; 9 grams fat; 1 gram carbohydrate; 24 grams protein; 178 mg. sodium.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

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