You need just 30 minutes to make this remarkedly easy Mediterranean inspired lean beef recipe
Oh yes, this recipe is excellent eating. This dish marries some of the most notable ingredients in Italian cuisine: mozzarella, basil, olive oil, and tomatoes. Add lean, tender tri-tip beef, and you’ll savor and revel in this delightful meal.
Now, some may say, how can beef be part of a heart healthy diet? If your plan is to improve your health and eating patterns, there’s a place for every food, including lean beef. Especially when paired with the Mediterranean-style eating pattern, beef can support heart health which is great news for anyone who enjoys beef and is interested in preventing heart disease. The trick is to use appropriate portions, choosing leaner beef cuts, and to use it in moderation, rotating it with other lean proteins like poultry and heart-healthy fatty fish throughout the week.
Research has shown that lean red meat like beef, is just as effective at improving certain heart disease risk factors, such as blood pressure and total and LDL cholesterol, when following a Mediterranean-style eating pattern. To find out much more about this important research, read the published study here: https://www.wabeef.org/Media/WABEEF2019/Docs/mediterrananean-diet-fact-sheet.pdf
Since the Mediterranean dietary eating pattern uses a wide variety of foods and flavors from the countries that surround the Mediterranean Sea, start building a healthy Mediterranean plate by doing the following:
- Start by filling half your plate with fresh vegetables and fruits.
- Fill in the other half of your plate with whole grains and lean protein such as lean beef. A portion of lean beef is approximately 3 ounces which is about the size and thickness of the palm of your hand.
- Add in dairy and healthy fats.
- Be sure to choose these foods regularly that are easily incorporated into a Mediterranean pattern of eating.
Here are examples of various foods from different food groups to consider when eating a more Mediterranean-style dietary plan:
Artichokes, Arugula, Beans, Beets, Broccoli, Brussels Sprouts, Carrots, Eggplant, Fennel, Kale, Leeks, Mushrooms, Mustard Greens, Onions, Radishes, Peas, Peppers, Potatoes, Pumpkin, Spinach.
Apricots, Cherries, Dates, Figs, Grapes, Oranges, Melons, Pears, Pomegranates, Strawberries, Tomatoes.
Lean Beef, Lean Pork, Lean Poultry, Fish/Seafood, Whole Eggs, Soy, Dried Lentils, Dried Beans and Dried Peas.
Breads, Barley, Bulgur, Couscous, Farro, Oats, Polenta, Brown Rice.
Cheese (Brie, Goat, Feta, Mozzarella, Parmigiano-Reggiano, Pecorino, Ricotta), Yogurt, Milk.
Olives, Olive Oil, Avocado, Nuts & Seeds.
To make Caprese Beef, it uses staple kitchen ingredients and comes together quickly. This recipe is from my book, The Heart Disease Prevention Cookbook: 125 Easy Mediterranean Diet Recipes For A Healthier You, available on Amazon and Barnes&Noble.com
Photo by Cheryl Mussatto
Ready for a recipe with big flavor and plenty of heart health promoting ingredients? Try it out tonight!
Caprese Beef – Makes 4, 1-cup servings
Nutrition per serving: Calories – 402; Total Fat – 25 grams; Protein – 39 grams; Carboydrates – 5 grams; Fiber – 1 gram; Sodium – 230 milligrams
2 tablespoons extra-virgin olive oil
1 pound tri-tip steak, cut into 1-inch cubes
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
1 pint cherry tomatoes, halved
1 garlic clove, minced
1/2 cup shredded mozzarella cheese
1/4 cup chopped fresh basil
1. In a large skillet, heat the olive oil over medium-high heat until it shimmers
2. Add the steak, salt, and pepper and cook, stirring occasionally, until browned on all sides, about 20 minutes total.
3. Add the tomatoes and cook, stirring occasionally, for 5 minutes
4. Add the garlic and cook, stirring, for 30 seconds
5. Spread in an even layer on the bottom of the skillet and turn off the heat. Sprinkle evenly with the cheese. Cover and allow the cheese to melt, 3 to 4 minutes.
6. Sprinkle with the basil and serve.