To Your Health: Beef adds nutrition zip

To Your Health: Beef adds nutrition zip By Pam Carter, RD We could all add more zip to our lives. One easy way to do that is to add lean cuts of beef to your diet. Beef adds a unique combination of nutrients including zinc, iron and protein (ZIP).

Zinc is essential to our bodies because it boosts our immune system and assists in wound healing. Beef is the number-one source of zinc in the American diet.

Iron is a vital mineral which helps deliver oxygen to our cells and muscles giving us the energy we need to make it through the day. Beef is a rich source of iron, but more importantly, the iron in beef is more useable than from other sources such as beans or fortified cereals.

Protein is essential for building a strong and muscular body. One three-ounce serving of beef provides half the protein needed in a healthy diet.

Follow these lean beef tips when trying to add more ZIP to your dinner plate:

? Choose the leanest cut of meat by looking for �loin� or �round� in the name, such as top sirloin, top round or eye round.

? Trim away any visible fat before cooking.

? Buy beef that is greater than 90 percent lean.

? Eat a reasonable portion size. One serving of beef is the size of a deck of cards.

Orange Beef Stir-Fry

All You Need

2 fresh oranges

1 bag Hy-Vee Boil-in-a-Bag instant rice (2 cups cooked)

8 oz beef stir-fry strips, uncooked

1 (21 oz) package Hy-Vee Frozen Teriyaki Meal Starter with sauce

1/4 (one-fourth) cup Hy-Vee frozen orange juice concentrate, thawed

4 cups Hy-Vee coleslaw mix

All You Do

1. Section oranges by removing peel and white rind with a paring knife. Set aside.

2. Cook rice according to package directions.

3. In a large nonstick fry pan, cook meat for 3 minutes.

4. Add stir-fry mix, enclosed sauce and orange juice concentrate. Cover and simmer for 10 minutes.

5. Stir in coleslaw and orange segments. Cook for 1 minute or until heated through.

6. Serve over cooked rice.

4 Servings


Hy-Vee registered dietitians are available to the public to answer questions about smart eating. For more information, recipe ideas or to contact your local dietitians, visit and click on health or call toll-free 866-865-4878.

This information is not intended as medical advice. Please consult a medical professional for individual advice.

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