A New Year’s resolution for your diet

Farm Forum

You’re off to a great start. You’ve made a New Year’s resolution to be healthy, slim down and you have a plan on how to achieve your goals. I have great news to share with you: You can feel good about loving beef because the protein in beef is a powerful nutrient that helps strengthen and sustain your body. Because protein promotes satiety, eating a protein-rich meal or snack makes you feel full longer, and satisfies cravings faster.

In fact, choosing beef as a high quality protein is actually a calorie-saver! That’s right-when you eat beef you’re making a smart choice.

We’ve been hearing so much about the power of protein, but it’s important to note that not all proteins are created equal. For example:

· Lean beef supplies significantly fewer calories and more

nutrients than some vegetable proteins – and lean beef provides more nutrients in fewer calories than most other animal proteins.

· Lean beef’s nutrients, such as protein, iron and B-vitamins can help satisfy you and maintain a healthy weight, build muscles and fuel a healthy and active lifestyle.

· On average, a 3-oz portion only contains 150 calories, and beef contributes less than 10% of saturated fat and total fat in the diet.

So as you’re making meal plans, looking for new recipes and creating your shopping list, be sure to include some of the lean beef favorites like Top Sirloin, Flank steak and Tenderloin and get lean with protein.

Try this Thai Curry Beef recipe. It’s packed full of nutrition with lean beef, whole grains and a variety of vegetables. For more beef holiday recipe ideas, contact Holly Swee, RD, LN at the South Dakota Beef Industry Council at 605-224-4722 or visit

Thai Curry Beef

Marinade time: 15 minutes

Total recipe time: 20 to 25 minutes

Makes 4 servings


1 pound beef top sirloin or top round steak, cut 3/4 to 1 inch thick or flank steak

4 to 5 teaspoons Thai red curry paste, divided

1 cup unsweetened coconut milk

1 tablespoon vegetable oil

6 cups fresh stir-fry vegetable blend (broccoli, carrots, pea pods)

Hot cooked rice (optional)


1. Cut beef steak lengthwise in half, then crosswise into 1/8 to 1/4-inch thick strips. Combine 3 teaspoons red curry paste and beef in medium bowl. Cover and marinate in refrigerator 15 minutes.

2. Whisk coconut milk and remaining 1 to 2 teaspoons red curry paste in small bowl until blended. Set aside.

3. Heat oil in large nonstick skillet over medium-high heat until hot. Add 1/2 of beef; stir-fry 1 to 3 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet. Repeat with remaining beef. Season with salt, as desired; keep warm.

4. Pour coconut milk mixture into same skillet; bring to a boil. Reduce heat; simmer 3 to 5 minutes or until slightly thickened, stirring occasionally. Add vegetable blend; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until vegetables are crisp-tender, stirring occasionally.

5. Return beef to skillet; cook and stir until beef is heated through, about 1 minute. Serve over rice, if desired.

Recipe courtesy of the Beef Checkoff Program