Author: AIPM

If you feel confused about whether it’s OK to eat burgers and steak, you are not alone. While there is no one right answer for everyone, there are helpful guidelines that can aid you in deciding whether eating beef is right for you.

Some people choose to give up beef completely, and that’s perfectly fine and healthy.

However, if beef is a food you enjoy, you don’t necessarily have to cut it out of your diet. There is a middle path that can help you prevent some of the drawbacks of eating beef and still enjoy this nutritious protein source.

Pros of eating beef

*  Concentrated source of protein

*  Provides essential nutrients such as vitamin B12 and iron

*  Grass-fed beef can provide healthy omega 3 fats

*  Cattle raised using regenerative agriculture techniques can provide environmental benefits

Cons of eating beef

*  High intake of red meat is linked to increased risk of heart disease, cancer, and diabetes.

*  Cattle raised on feedlots may have a negative environmental impact

*  Conditions in some feedlots may be concerning

*  Processed red meats contain chemicals that can be cancer-causing

If you eat meat

Limit your overall intake: Moderation is key, not only in portion size but also frequency. The recommended portion size of beef is about 3-4 ounces. Limit red meat consumption to two or three times a week.

Choose lean red meat: Avoid processed, smoked, or cured meats such as hot dogs, cold cuts, and jerky. Instead, opt for lean cuts of beef such as:

*  90% or more lean ground beef

*  Sirloin cuts

*  Round cuts

Choose grass-fed beef: Grass-fed beef is lower in total and saturated fat. It also contains more healthy fats, such as omega 3’s while still providing vitamin B12 and iron.

Source: Centers for Disease Control and Prevention

Ingredients

*  1 small yellow onion (peeled and chopped into ¼-inch pieces)

*  8 ounces medium-size whole-wheat pasta (such as rotini or shells)

*  1 tablespoon vegetable oil

*  2 cloves garlic (peeled and minced)

*  2 carrots (scrubbed and diced into 1/4-inch pieces)

*  1 celery stalk (diced into 1/4-1/2-inch pieces)

*  1/2 teaspoon dried rosemary

*  1 can 16-ounce low-sodium chickpeas (drained and rinsed with cold water)

*  1 can 14.5-ounce low-sodium diced tomatoes (including the liquid)

*  2 cups spinach (washed and chopped)

*  1/2 teaspoon chopped red pepper flakes (optional)

*  1/4 cup grated Parmesan cheese (optional)

*  1/4 cup whole olives (optional)

Directions

1.  To cook the pasta, fill a large pot halfway with water. Bring it to a boil over high heat. When the water is boiling, add the pasta and cook until just tender, about 12 minutes or the time listed on the package. Just before draining, reserve 1 ½ cups of the pasta water. Drain the pasta and set aside.

2.  While the pasta is cooking, cook the sauce: Put the skillet on the stove over medium-low heat and when it is hot, add the oil. Add the garlic, onion, carrots, celery, and rosemary and cook until the garlic is golden, about 15 minutes.

3.  Add the chickpeas and using the fork, lightly mash half of them. Add the reserved pasta water and tomatoes and cook 10 minutes.

4.  Add the pasta and spinach to the skillet mixture and cook until the spinach is tender and most of the liquid has been absorbed by the pasta, about 10 minutes. Add the red pepper flakes and olives, if desired.

5.  Mix well and serve immediately, garnished with Parmesan cheese if desired.

Note: Kale can be used instead of spinach.

Nutrition Facts: Servings 4. Calories 395; Total Fat 8 g; Saturated Fat 2 g; Total Carbohydrate 68 g; Dietary Fiber 13 g; Protein 19 g.

Source: What’s Cooking? USDA Mixing Bowl