Easy beef breakfast rolls

Article from Wisconsin Beef Council.

Did you know that lean beef is part of a heart-healthy lifestyle?

Eating for a hearty heart and enjoying one of your favorite foods – these two things don’t have to be contradictory! Latest research shows that eating lean beef as part of a heart-healthy diet can assist maintain hearty cholesterol levels.

In a study published in the journal American journal of clinical nutrition¹researchers from Penn State University found that people participating in the Beef in an Optimal Lean Diet (BOLD) study maintained normal blood cholesterol levels by eating a diet affluent in vegetables, fruits, whole grains, nuts and beans, including lean beef as the main source of protein. BOLD diets contained 4 to 5.4 ounces (pre-cooking weight) of lean beef per day while providing less than 7% of calories from saturated fat, which is consistent with current fat intake targets. The BOLD study is one of the latest evidence supporting the inclusion of lean beef in a heart-healthy diet.

Additional research published in the journal American journal of clinical nutritionfound that following a hearty, Mediterranean-style diet that includes fresh, lean beef can reduce risk factors for heart disease, including total and LDL cholesterol and blood pressure. By eating 7-18 ounces of cooked, fresh, lean red meat per week, you can improve your cardiometabolic disease risk factor profile, including high blood pressure, low HDL cholesterol, and diabetes risk.

The Beef WISE study conducted by the University of Colorado Health and Wellness Center at Anschutz also shows that eating lean beef four or more times a week as part of a hearty high-protein diet combined with physical activity can assist people lose weight and fat mass while maintaining lean muscle mass and supporting heart health.³ This study shows that lean beef is as effective as other proteins in improving weight loss potential, body composition and supporting heart health when part of a hearty, higher protein diet.

This study adds to the growing body of scientific evidence showing that lean beef can be part of a hearty diet that improves cardiovascular health. In fact, over 20 studies of lean beef in a hearty diet support the role of lean beef in a heart-healthy diet and lifestyle.

Beef as part of a heart-healthy lifestyle

Incorporate lean beef into your lifestyle by following these plain tips:

• Choose lean beef at the butcher stand. There are over 36 cuts of beef that meet government guidelines for lean beef. A tip when searching for lean beef is to look for the terms “round” or “loin” (e.g. beef tenderloin, loin or eye round).
• Be mindful of portion size. A reasonable and satisfying 3-ounce serving of cooked lean beef is about the size of a deck of cards.
• Before serving, trim off any evident fat from the cooked beef.
• When it comes to lowering cholesterol, diminutive steps can bring massive results. The American Heart Association recommends eating a variety of nutritious foods from all food groups. When choosing meats, choose the leanest cuts available, trim away any evident fat, and prepare them in a hearty and delicious way, such as roasting, roasting or poaching, pairing them with high-fiber vegetables, fruits and whole grains.

Heart hearty recipes

Eating lean beef for a heart-healthy lifestyle is easier than you think with these recipes featuring lean beef, fresh fruits and vegetables, and whole grains. All of these recipes are certified by the American Heart Association®.

Check out the certified Heart-Check recipes from the American Heart Association

Heart-Check Certification does not apply to recipes, links, information obtained through links, or scientific research unless specifically stated.

Easy beef breakfast rolls

Wisconsin Beef Council

Homemade ground beef breakfast sausage is mixed with eggs and cheese in gentle, doughy rolls and baked to perfection.

Total time 44 minutes min

Portions 12

Calories 410 kcal

• 1 pound Ground beef 93% slim or slimmer
• 2 teaspoons chopped fresh sage or 1/2 teaspoon grated sage
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 to 1/2 teaspoon Crushed red pepper
• 2 massive eggs scrambled eggs
• 1/2 cup shredded Cheddar cheese
• 1 spoon water
• Fillings optional: chopped onion, salsa, chopped cooked vegetables
• 12 balls of frozen bread dough thawed

Prepare a basic breakfast sausage using country beef

• Combine 1 pound ground beef (93% or lean), 2 teaspoons chopped fresh sage or 1/2 teaspoon grated sage, 1 teaspoon garlic powder, 1 teaspoon minced onion, 1/2 teaspoon salt, and 1/4 to 1/2 teaspoon crushed red pepper in a gigantic bowl, mixing lightly but thoroughly. Heat a gigantic non-stick frying pan over medium heat until scorching. Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbs, stirring occasionally. Delete from Skillet

Prepare breakfast rolls

• Preheat oven to 350°F. Lightly spray 12 muffin tins with nonstick cooking spray. Combine sausage, scrambled eggs, cheese and water. Mix optional filling ingredients if necessary. Roll out one ball of dough at a time on an unfloured surface into a 4- to 5-inch circle. Place about 1/4 cup of the sausage filling in the center of the circle. Gather the edges of the dough and pinch them together. With your hands, roll the dough into a ball again. Place seam side down into muffin tin.

• Bake for 24 to 27 minutes or until the rolls are golden brown.

Chef’s tip: Cooking times are for fresh or fully thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of doneness of ground beef.

Calories: 410kcalCarbohydrates: 35GProtein: 32GFat: 16GSaturated fat: 5GMonounsaturated fatty acids: 4GCholesterol: 138mgSodium: 617mgIron: 4.9mg