Heart Healthy Recipe: Beef Steak with Carrots and Mint

a heart shape made out of heart healthy food items such as cucumbers and carrotsEating healthy easily promotes a healthy lifestyle and provides your body with the ingredients it needs to function at its best. Many people find it hard to keep up healthy diets in today’s busy world with more and more fast food options, but healthy meals can be equally simple and delicious! This recipe contains beef steak, showing that there are healthy ways to eat even what are normally considered fatty meats. This heart healthy recipe is from Keep the Beat™ Recipes: Deliciously Healthy Dinners eBook published by the U.S. National Heart Lung and Blood Institute.

Nutrients included: This meal is a great source of protein(19 g) and potassium(451 mg). Proteins are the building blocks of human cells, needed by the body to build and repair cells. Potassium helps the body build proteins and muscle, break down and use carbohydrates, and control the electric activity of the heart. The orange juice and carrots provide the heart health benefits of vitamin C, and the olive oil is a good source of monounsaturated fats, which can help reduce both cholesterol and blood sugar levels. This reciple also provides 1 g of fiber and 9 g carbohydrates, and contains only 191 calories, 9 g total fat, 2 g saturated fat, 35 mg cholesterol, and 359 mg of sodium.

Prep Time: 15 min. / Cook Time: 15 min. / Total Time: 30 mins. / Servings: 4 (serving size: 3 oz steak, ½ C salad)

INGREDIENTS

For Steak

  • 4 beef top sirloin steaks, lean (3 oz each)
  • ¼ tsp salt
  • ¼ tsp ground black pepper
  • ½ Tbsp olive oil

For Salad:

  • 1 C carrots, rinsed and grated
  • 1 C cucumber, rinsed, peeled, and sliced
  • 1 Tbsp olive oil
  • 2 Tbsp fresh mint, rinsed, dried, and shredded (or ½ Tbsp dried)
  • ¼ tsp salt
  • ¼ tsp ground black pepper
  • ½ C orange juice

INSTRUCTIONSimage of beef steak with carrot and mint salad

  1. For the steaks, preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
  2. For the salad, combine all the ingredients in a bowl, and mix gently. Marinate salad for at least 5–10 minutes to blend flavors before serving. (Salad can be made up to 3 hours in advance and refrigerated.)
  3. Season the steaks with salt and pepper, and lightly coat with oil.
  4. Grill or broil 2–3 minutes on each side, or to your desired doneness (to a minimum internal temperature of 145 ºF).
  5. Remove from the heat and let cool for 5 minutes
  6. Serve one 3-ounce steak with ½ cup salad on the side per serving.

This simple recipe supports eating healthy being easy and tasting great. Let us know if you try this recipe or share some healthy recipes of your own in the comments below!

By Samantha Dillon, DR Vitamin Solutions