Cooking to Manage Your Cholesterol #1 - Cooking with Red Meat

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Elaine Wilson
Allium Foodworks Personal Chef Service
780-433-6599
info@alliumfoodworks.com
www.alliumfoodworks.com

Cooking to Manage Your Cholesterol #1 - Cooking with Red Meat

Many people think that when they've been diagnosed with high cholesterol, the first thing they have to cut out of their diet is red meat.  Not true.  According to Laura MacLean, registered dietitian with Revive Nutrition (780-951-7192), the most helpful diet change to impact one's cholesterol is lowering one's overall fat intake.

To do this, you do don't have to eliminate red meat from your diet, but make different meat choices.  For example, instead of the rib-eye steak marbled with lots of fat, choose eye of round or beef tenderloin, both very lean cuts of meat.  Instead of regular or lean ground beef, choose extra lean.  Ground turkey breast or chicken breast is a better alternative than ground thigh.  Pork tenderloin is a better choice than the fatty pork chops.  And if you are leery or don't want to trim the meat yourself, ask your butcher.  That's their job and they're always more than happy to help customers.

A really great red meat to cook with is game.  Wild meat is exceptionally low in both fat and cholesterol, and one of the most readily available in many supermarkets (either fresh or frozen), is bison.  With terrific flavour, it can easily substitute for beef in almost any recipe you have - chili, steaks, stews, and fajitas.

The recipe below is a Bison & Bell Pepper Chimichanga - it could easily be made with lean beef, chicken breast, pork tenderloin, or even all vegetarian if you like.  Because it's baked, instead of fried, and uses a low-fat, whole-wheat tortilla, the total calories for this healthy meal is about 375 calories and only 5 grams of fat.  If you don't like bell peppers, substitute shredded carrots, zuchinni or broccoli.

For more recipes, tips and information, visit my web site at www.AlliumFoodworks.com.


Baked Bison & Bell Pepper Chimichangas

Preheat oven to 400 degrees.  Line a baking sheet with parchment paper.

1. In a small bowl, combine the first three ingredients, then pour the marinade into a large ziplock with the bison strips.  Massage to coat the meat and leave to marinate at room temperature about 20 minutes while you prepare the vegetables, or in the fridge up to 2 hours.
2. While the meat is marinating, thinly slice the bell peppers and onion, keeping them in separate bowls.  Mince the garlic and set aside.
3. Place a large non-stick skillet over medium-high heat and when hot, add the meat, stir cooking until it has lost the pink colour and is just beginning to brown.  Remove to a plate and cover to keep warm.
4. In the same skillet, add a tiny bit of oil (if necessary) and the onions and garlic, stir cooking until they soften and smell wonderful, about 3-4 minutes.
5. Add the bell peppers and stir cook until they begin to soften, about 2-3 minutes.
6. Add the cilantro and the hot sauce (if using) and stir to coat the vegetables.  Remove from heat and add the meat, stirring everything together.
7. Gently heat the tortillas to soften them.  (In the microwave for a few seconds or over a low-heat burner for a few seconds on each side)
8. Divide the bison and vegetable mixture among the 6 tortillas. 
9. For Fajitas - roll up the tortilla, plate and serve.
10. For Chimichangas - fold the bottom of the tortilla up over the filling, about half way, and then fold the two sides over the half-covered filling, and finally gently roll the covered filling upside down to enclose it with the final flap of the tortilla.  (Don't worry if it's not a perfect package - it will still taste great!)
11. Place the chimichangas on the prepared baking sheet, spritz the top with olive oil cooking spray, and bake for approximate 20 minutes or until the chimichangas are browned and crisp.
12. Serve with salsa and sour cream.

Tip:  Use whole wheat tortillas that are also low-fat - using only vegetable oil, not vegetable shortening or hydrogenated fat, both of which are trans fats and should be avoided at all costs.

Tip:  Using a non-stick pan greatly reduces the need for oil - however, be sure your pan is not scratched as that can lead to concerns about food safety.  Always use plastic utensils without hard or sharp edges, wooden tools or silicon tools for your non-stick pan.

Tip:  Check your local farmer's market or even the yellow pages - many centres now have specialty bison shops where you can buy many cuts of meat.  Most supermarkets carry ground bison, and many are starting to carry steaks as well.