Tri-State Neighbor: South Dakota Farm Newspaper

Cardiovascular disease is America's No. 1 killer.

Lack of physical activity and an inappropriate diet help contribute to this deadly disease.

Since 1924, the American Heart Association (AHA) has been helping people of all ages fight heart disease and stroke.

The AHA's dietary guidelines help people make sensible choices about the foods they eat. These guidelines recommend eating two servings of lean meat each day - 3 ounces of cooked lean meat equals one serving.

Lean beef fits easily into a heart-healthy diet, especially with the 29 lean cuts that are available to us. Thanks to the beef checkoff, funded in part by South Dakota beef producers, we have more lean cuts than ever before. When choosing lean cuts, look for the words “round” or “loin,” such as sirloin or eye of round, in the name. Choose 91 percent lean, or leaner, ground beef. Ground beef that has 5 grams of total fat or fewer per 3-ounce serving is considered lean by government guidelines.

When preparing heart-healthy lean beef meals, always use low-fat cooking methods, such as grilling, broiling, roasting, pan-broiling, stir-frying and braising. Remember that less tender cuts of lean beef should be marinated in a tenderizing marinade before cooking.

The AHA recommends keeping your intake of sodium less than 2,400 milligrams per day. Just because you're cutting down on fat and salt doesn't mean you have to give up flavor.

Be creative when preparing meals and make low-fat, low-sodium cooking exciting and crowd-pleasing.

For more information, contact the South Dakota Beef Industry Council at (605) 224-4722 or visit www.sdbeef.org.

Beef, Pepper & Mushroom Kabobs

1 lb. boneless beef top sirloin steak, cut 1-inch thick

1 large green, red or yellow bell pepper, cut into 11/4-inch pieces

12 large mushrooms

6 oz. long grain and wild rice blend

1/4 tsp. salt

4 12-inch metal skewers

Seasoning:

1 Tbsp. fresh lemon juice

1 Tbsp. olive oil

1 Tbsp. water

2 tsp. Dijon-style mustard

1 tsp. honey

1/2 tsp. dried oregano leaves

1/4 tsp. pepper

Instructions:

Trim fat from beef steak. Cut into 11/4-inch pieces. In large bowl, whisk together seasoning ingredients. Add beef, bell pepper and mushrooms, tossing to coat. Alternately thread pieces of beef, bell pepper and mushrooms on each of four 12-inch metal skewers. Prepare rice according to package directions; keep warm. Meanwhile place kabobs on grid over medium, ash-covered coals. Grill kabobs, uncovered, 8 to 11 minutes for medium rare to medium doneness, turning occasionally; season with salt. Serve kabobs with rice. Makes 4 servings.