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Notes on Nutrition: Lean beef and the Mediterranean diet
Lean beef provides essential nutrients like iron, zinc, B vitamins
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When you think of the Mediterranean diet, you likely envision a diet rich in colorful vegetables, fresh seafood, olive oil and whole grains. But what about beef?
While often overlooked, lean beef can still play a role in this heart-healthy eating pattern. The Mediterranean diet emphasizes an abundance of fruits, vegetables, whole grains, nuts, seeds, olive oil and lean proteins, supporting long-term health by reducing risk factors for cardiovascular diseases, such as high cholesterol and high blood pressure.
So, where does beef fit into a Mediterranean-style diet? While seafood and plant-based proteins often take center stage, lean beef can also be a nutritious addition. Beef provides essential nutrients, including iron, zinc and B vitamins, which support muscle growth, energy production, and metabolism and brain health.
Recipe
Mediterranean Beef Meatball Kabob
Serves 4
Ingredients
1 (1-pound) pacakge 93% lean 7% fat ground beef or leaner
1/4 cup dry breadcrumbs
2 egg whites or 1 whole egg
2 tablespoons chopped fresh parsley
2 teaspoons minced garlic
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons water
4 flatbreads (such as naan, lavash or pita bread)
Toppings: chopped tomatoes, chopped cucumber, chopped red onion, chopped fresh parsley, Tzatziki sauce.
Directions
Heat oven to 400°F. Combine ground beef, breadcrumbs, egg whites, parsley, water, garlic, cumin, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into 12, 2-inch meatballs.
Thread meatballs onto four 10-inch skewers. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400°F oven 24 to 27 minutes.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
Remove meatballs from skewers. Serve in flatbreads. Garnish with toppings, as desired.
Alternative cooking method
Recipe can be made in an 8-quart air fryer. Heat air fryer to 350°F. Place un-threaded meatballs into the air fryer basket sprayed with cooking spray. Bake at 350°F for 24 to 27 minutes, or until an instant-read thermometer inserted into the center registers 160°F.
Source: The Beef Checkoff
When enjoyed in moderation and paired with Mediterranean staples like vegetables, whole grains and healthy fats, lean beef can be a delicious and satisfying part of a balanced diet.
Here’s how to incorporate lean beef into a Mediterranean-style diet while keeping heart health in mind:
- Go lean: Choose lean beef cuts for a heart-healthy option. Look for cuts with “loin” or “round” in the name — like sirloin, tenderloin and top round — for easy-to-spot, lean choices. Did you know that around 65 percent of beef cuts in the meat case are lean? In addition, 93 percent lean (or leaner) ground beef also qualifies as lean, making it a perfect, versatile fit for heart-healthy eating.
- Keep portion size in mind: A 3-ounce serving of cooked lean beef (about the size of a deck of cards) packs over 10 percent of the daily value for 10 essential nutrients, including 25 grams of protein — all for about 175 calories. This small but mighty portion delivers big nutrition.
- Build a balanced plate: Beef is a flavorful and satisfying complement to colorful fruits, vegetables, low-fat dairy and whole grains — all essential components of a heart-healthy diet.
- Embrace good fats: At the heart of the Mediterranean diet pattern is its emphasis on heart-healthy monounsaturated fats, commonly found in olive oil, nuts and seeds. Lean beef is also a rich source of heart-healthy monounsaturated fats, similar to those found in olive oil. Over 50 percent of the fat in lean beef is monounsaturated fat, which can help support heart health.
If you're looking for personalized guidance on creating a balanced meal plan that aligns with the Mediterranean diet, Hy-Vee's team of registered dietitians is here to help.
Nicole Johnson is a registered dietitian at Hy-Vee.
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