Big Nutrition in a Small Package…What is it?

By: Jacqueline Gomes, RDN, MBA 

Lean Beef! We know it tastes great, but can beef be part of a healthy diet? Yes, absolutely, let’s look at the stats…All lean beef cuts have less than 10 grams of total fat, and less than 95mg cholesterol per 3-ounce cooked serving. Here’s a surprise; some cuts of beef are as lean as a 3-ounce skinless chicken thigh. Lean beef gives you the nutrients your body need and the taste you love! Here are Beef’s top 10 essential nutrients and how they go to work in your body:


  • Iron: Helps your body use oxygen
  • Choline: Supports nervous system development
  • Protein: Helps preserve and build muscle
  • Selenium: helps protect cells from damage
  • Vitamin B12: Help maintain brain function
  • Zinc: Helps maintain a healthy immune system
  • Phosphorus: Helps build bones and teeth
  • Niacin: Supports energy production and metabolism
  • Riboflavin: Helps convert food into fuel.


Easy to Eat Well Tip:

Look for fresh Ground Beef with a bright, cherry-red color. A darker, purplish-red color is typical of vacuum-packaged Ground Beef or the interior of packaged Ground Beef. Once exposed to air, it will turn bright red.


Beef Fillets with Ancient Grain & Kale Salad

Total Recipe time: 35 to 40 minutes

Makes: 2 Servings



  • 2 Beef tenderloin steaks, cut 1-inch thick (about 6 onces each)
  • 1/4 plus 1/8 teaspoon cracked black pepper, divided
  • Salt
  • 3 cloves garlic, minced, divided
  • 1 cup reduced-sodium beef broth
  • 1/2 cup pearlized farro
  • 1 cup thinly sliced kale
  • 1/4 cup dried sweetened cranberries or cherries
  • 2 tablespoons sliced almonds
  • 2 teaspoons fresh lemon juice



  1. Combine 1 clove garlic and 1/4 teaspoon pepper; press evenly onto beef steaks.
  2. Combine beef broth, farro, remaining 2 cloves garlic and remaining 1/8 teaspoon pepper in small saucepan. Bring to a boil; reduce heat to low. Cover and simmer 15 to 20 minutes or until most broth has been absorbed. Remove from heat.
  3. Stir in kale and cranberries. Cover; let stand 5 minutes. Stir in almonds and lemon juice. Season with salt, as desired.


  1. Meanwhile, season steaks with salt & pepper. place steaks on rack in broiler pan so surface of steaks is 2 to 3 inches from heat. Broil 13 to 16 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.
  2. Serve with farro mixture.


Nutrition information per serving: 550 calories; 14 g fat (4 g saturated fat; 6 g monounsaturated fat); 110 mg cholesterol; 682 mg sodium; 59 g carbohydrate; 10 g fiber; 47 g protein; 15.1 mg niacin; 1.1 mg vitamin B6; 2.0 mcg vitamin B12; 4.5 mg iron; 62.1 mcg selenium; 8.2 mg zinc; 161.8 mg choline.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline.

Recipe courtesy of: