INTERVIEW: Heart-healthy beef recipes for National Heart Month

EAU CLAIRE, Wis. (WEAU) - February is National Heart Month, a time to look at healthy lifestyles and see how you can protect your heart health.

Angie Horkan with the Wisconsin Beef Council shares some recipes with lean beef that will fill you up and align with heart-healthy lifestyles.

Recipe 1: Air Fryer Korean Beef

Ingredients:

• 1 beef Flank Steak (about 1 pound)
• Fresh cilantro and sesame seeds (optional)

Rub:

• 2 tablespoons cornstarch
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon salt

Sauce:

• 1/4 cup unseasoned rice vinegar
• 1/4 cup sliced sweet onion
• 1/4 cup dates, pitted
• 3 tablespoons coconut aminos
• 1 tablespoon chopped fresh ginger
• 1 tablespoon minced garlic
• 2 teaspoons sesame oil
• 1/4 teaspoon Gochugaru chili flakes (Korean red pepper flakes)

Sweet Potatoes:

• 1 pound sweet potatoes, chopped
• 2 tablespoons water

Slaw:

• 2 cups thinly sliced napa cabbage
• 1/2 cup shredded carrots
• 1/2 cup kimchi, chopped
• 2 tablespoons lime juice

Cooking:

1. Combine rub ingredients. Spray Flank Steak with cooking spray; season with rub. Preheat air fryer to 390°F. Place steak in air fryer basket. Cook 20 minutes or for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
2. Meanwhile, combine rice vinegar, onion, dates, coconut aminos, ginger, garlic, oil and chili flakes in blender container. Cover; process until smooth, scraping sides of container as needed. Set aside.
3. Let steak rest 5 to 10 minutes. (Temperature will continue to rise about 5°F to 10°F to reach 145°F for medium rare; 160°F for medium. Carve steak diagonally across the grain into thin slices.
4. Place sweet potatoes and water in microwave-safe container. Microwave, covered, on HIGH 6 minutes or until tender, stirring once.
5. Combine cabbage, carrots, kimchi and lime juice in large bowl. Toss gently to coat. Let stand or refrigerate, covered, up to 4 hours.
6. Place steak, sweet potatoes and half of sauce in large bowl. Toss gently to coat. Plate with slaw; sprinkle with cilantro and sesame seeds, as desired. Serve remaining sauce, as desired.

The full recipe can be found HERE.

Recipe 2: Beef and Kale Bolognese

Ingredients:

• 1 pound Ground Beef (96% lean or leaner)
• 1 tablespoon olive oil
• 1 cup chopped onion
• 1 tablespoon minced garlic
• 1 cup chopped celery
• 1 cup chopped carrots
• 2 cups shredded kale
• 2 cans (6 ounces each) no-salt added tomato sauce
• 1/4 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon crushed red pepper
• 1 package (16 ounces) uncooked Pappardelle pasta
• 2 tablespoons reduced-fat grated Parmesan cheese
• 2 tablespoons thinly sliced fresh basil

Cooking:

1. Heat oil in stockpot over medium heat until hot. Add Ground Beef, onion and garlic; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Cook’s Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
2. Stir in celery and carrots; cook 3 to 5 minutes. Add kale, tomato sauce, salt and peppers; simmer 10 minutes to develop flavors, stirring occasionally. Meanwhile, cook pasta according to package directions.
3. Serve sauce over pasta; garnish with Parmesan cheese and basil.

You can find the full recipe HERE.

More heart-healthy recipes can be found HERE.