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February is a time for the heart, both for love and heart. February is American Heart Month. Most of us know someone who has had heart disease or stroke. A recent study shows that including lean beef in a heart healthy diet could improve cholesterol levels.
The study by The Pennsylvania State University, called BOLD (Beef in an Optimal Lean Diet), showed that when adding lean beef to the most recommended heart-healthy diet, it lowered heart disease risk by reducing levels of total and LDL "bad" cholesterol. Thirty-six people with high cholesterol participated in the study.
Ultimately, individuals who are trying to control their cholesterol levels may include lean beef as part of a heart-healthy diet and lifestyle. Dietary variety may improve acceptance and long-term adherence with dietary recommendations.
Sirloin Sandwich with Red Onion & Dried Fruit Marmalade
1 boneless beef top sirloin steak, cut 3/4 inch thick (about 1 pound)
1 clove garlic, cut in half
1/4 teaspoon black pepper
2 mini baguette rolls (each 8 inches long), split
1/4 cup crumbled goat cheese
1 tablespoon butter
1 tablespoon olive oil
3 cups thinly sliced red onions
1/2 cup dry red wine, such as Cabernet or Merlot
1/4 cup chopped pitted prunes
1/4 cup fig preserves
2 tablespoons red wine vinegar
2 teaspoons fresh thyme, chopped
1/4 teaspoon salt
To prepare marmalade, heat butter and olive oil in large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in wine, prunes, preserves and vinegar. Cook 5 minutes or until liquid evaporates and marmalade thickens and turns dark, stirring occasionally. Remove from heat; stir in thyme and salt. Set aside to cool.
Rub both sides of beef steak with garlic; sprinkle evenly with pepper. Place steak on grid over medium, ash-covered coals. Grill, covered, 7 to 11 minutes (over medium heat on preheated gas grill, 8 to 13 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. About 2 minutes before steaks are done, place rolls, cut sides down, on grid. Grill until toasted.
Carve steak into thin slices. Evenly layer steak slices, marmalade and cheese on bottom of each roll. Close sandwiches; cut each crosswise in half.