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| What's for dinner? Steak! |
Let's get cooking! Here are five delicious and relatively heart-healthy steak recipes from around the world, designed to highlight the versatility of this fantastic cut of meat. Remember to always consult with a healthcare professional or registered dietitian for personalized dietary advice.
Important Considerations for Healthy Steak Preparation:
* Cut Selection: Choose leaner cuts like sirloin, flank steak, tenderloin, or top round. Trim any visible fat before cooking.
* Portion Control: Stick to a 3-4 ounce serving size.
* Cooking Method: Opt for grilling, broiling, baking, or pan-searing with minimal added fat. Avoid deep-frying.
* Seasoning: Use herbs, spices, and marinades to enhance flavor instead of relying on salt or high-fat sauces.
* Pairing: Serve with plenty of vegetables and whole grains to create a balanced meal.
Estimated Nutritional Information:
The following nutritional information is an estimate* and can vary significantly based on the specific cut of steak used, the amount of fat trimmed, and the ingredients used in the marinade or sauce.
* I will provide estimates per serving for each recipe, focusing on calories, protein, carbs, and fat.
Use a reliable online nutrition calculator (like MyFitnessPal or Nutritionix) with the specific* ingredients you use to get a more accurate assessment.
1. Grilled Sirloin with Chimichurri (Argentina)
* Cuisine: Argentinian
* Focus: Lean steak with a vibrant, herbaceous sauce.
Ingredients:
* Steak:
* 4 (4-ounce) sirloin steaks, trimmed of excess fat
* 1 tablespoon olive oil
* 1 teaspoon smoked paprika
* 1/2 teaspoon garlic powder
* 1/4 teaspoon black pepper
* Chimichurri Sauce:
* 1 cup packed fresh parsley leaves
* 1/4 cup packed fresh oregano leaves
* 2 cloves garlic, minced
* 1/4 cup red wine vinegar
* 1/4 cup olive oil
* 1/4 cup finely chopped red bell pepper
* 1/4 teaspoon red pepper flakes (optional)
* Salt and black pepper to taste
Instructions:
1. Prepare the Chimichurri: In a food processor, combine parsley, oregano, garlic, red wine vinegar, and olive oil. Pulse until finely chopped but not completely pureed. Transfer to a bowl and stir in red bell pepper and red pepper flakes (if using). Season with salt and pepper. Let stand for at least 30 minutes to allow flavors to meld.
2. Prepare the Steak: Pat the sirloin steaks dry with paper towels. In a small bowl, combine olive oil, smoked paprika, garlic powder, and black pepper. Rub the mixture evenly over both sides of the steaks.
3. Grill the Steak: Preheat your grill to medium-high heat. Grill the steaks for 3-5 minutes per side for medium-rare or longer depending on your desired level of doneness. Use a meat thermometer to ensure accuracy (130-135°F for medium-rare). I prefer medium well or even well done. It all depends on your preference.
4. Rest and Serve: Remove the steaks from the grill and let them rest for 5-10 minutes before slicing against the grain. Top with chimichurri sauce and serve immediately.
Cooking Time: 20 minutes prep, 10-15 minutes cooking.
Serving Suggestions: Serve with grilled vegetables (asparagus, bell peppers, zucchini) and a side of quinoa or brown rice.
Estimated Nutritional Information (per serving):
* Calories: 350-450
* Protein: 35-45g
* Carbs: 5-10g
* Fat: 20-30g
My Critique: I made the Argentine Steak (recipe #1) with chimichurri. It was so good! The only thing I did differently was to heat up the sauce and slice the meat to cook it in the same pan with the basting until well done. Very flavorful and tender. I will definitely make it again!
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| Steak with Chimichirri with salad, and quinoa |
2. Flank Steak Fajitas (Mexico)
* Cuisine: Mexican
* Focus: Marinated flank steak, grilled and served with vibrant toppings.
Ingredients:
* Steak:
* 1 pound flank steak
* Marinade:
* 1/4 cup lime juice
* 2 tablespoons olive oil
* 2 cloves garlic, minced
* 1 teaspoon chili powder
* 1/2 teaspoon cumin
* 1/4 teaspoon smoked paprika
* Salt and black pepper to taste
* Fajita Vegetables:
* 1 red bell pepper, sliced
* 1 green bell pepper, sliced
* 1 onion, sliced
* 1 tablespoon olive oil
* Salt and pepper to taste
* Toppings:
* Whole wheat tortillas
* Salsa
* Guacamole (in moderation)
* Plain Greek yogurt (instead of sour cream)
* Chopped cilantro
Instructions:
1. Marinate the Steak: In a ziplock bag or shallow dish, combine lime juice, olive oil, garlic, chili powder, cumin, smoked paprika, salt, and pepper. Add the flank steak, ensuring it is well-coated in the marinade. Marinate in the refrigerator for at least 30 minutes, or up to 4 hours.
2. Prepare the Vegetables: While the steak marinates, heat olive oil in a large skillet over medium-high heat. Add sliced bell peppers and onion. Cook, stirring occasionally, until softened and slightly charred, about 8-10 minutes. Season with salt and pepper. Remove from skillet and set aside.
3. Grill the Steak: Preheat your grill to medium-high heat. Remove the steak from the marinade and discard the marinade. Grill the steak for 4-6 minutes per side for medium-rare, or longer depending on your desired level of doneness.
4. Rest and Slice: Remove the steak from the grill and let it rest for 5-10 minutes before slicing thinly against the grain.
5. Assemble the Fajitas: Warm the tortillas according to package directions. Fill each tortilla with sliced steak, fajita vegetables, salsa, guacamole (in moderation), Greek yogurt, and cilantro.
Cooking Time: 15 minutes prep (plus marinating time), 20 minutes cooking.
Serving Suggestions: Serve with a side of black beans or brown rice.
Estimated Nutritional Information (per serving, 2 fajitas):
* Calories: 400-500
* Protein: 30-40g
* Carbs: 30-40g
* Fat: 20-30g
3. Steak Stir-Fry with Broccoli (Asia)
* Cuisine: Asian-inspired
* Focus: Lean steak in a flavorful stir-fry with plenty of vegetables.
Ingredients:
* Steak:
* 1 pound flank steak or sirloin steak, thinly sliced against the grain
* Marinade:
* 1 tablespoon low-sodium soy sauce
* 1 tablespoon cornstarch
* 1 teaspoon sesame oil
* 1/2 teaspoon ground ginger
* 1 clove garlic, minced
* Stir-Fry:
* 1 tablespoon olive oil
* 1 head broccoli, cut into florets
* 1 red bell pepper, sliced
* 1 cup sliced mushrooms
* 2 green onions, chopped
* Sauce:
* 1/4 cup low-sodium soy sauce
* 2 tablespoons rice vinegar
* 1 tablespoon honey
* 1 teaspoon cornstarch
* 1/2 teaspoon red pepper flakes (optional)
Instructions:
1. Marinate the Steak: In a bowl, combine soy sauce, cornstarch, sesame oil, ginger, and garlic. Add the sliced steak and toss to coat. Marinate for at least 15 minutes.
2. Prepare the Sauce: In a small bowl, whisk together soy sauce, rice vinegar, honey, cornstarch, and red pepper flakes (if using). Set aside.
3. Stir-Fry: Heat olive oil in a large wok or skillet over high heat. Add the marinated steak and stir-fry until browned, about 3-4 minutes. Remove the steak from the skillet and set aside.
4. Cook the Vegetables: Add broccoli, bell pepper, and mushrooms to the skillet. Stir-fry until tender-crisp, about 5-7 minutes.
5. Combine and Serve: Return the steak to the skillet. Pour the sauce over the steak and vegetables. Cook, stirring constantly, until the sauce thickens, about 1-2 minutes. Garnish with green onions. Serve immediately.
Cooking Time: 20 minutes prep (plus marinating time), 15 minutes cooking.
Serving Suggestions: Serve over brown rice or quinoa.
Estimated Nutritional Information (per serving):
* Calories: 300-400
* Protein: 30-40g
* Carbs: 20-30g
* Fat: 10-20g
4. Baked Steak with Roasted Vegetables (France)
* Cuisine: French-inspired
* Focus: A simple and elegant baked steak with flavorful roasted vegetables.
Ingredients:
* Steak:
* 4 (4-ounce) tenderloin steaks, trimmed of excess fat
* 1 tablespoon olive oil
* 1 teaspoon dried thyme
* 1/2 teaspoon garlic powder
* Salt and black pepper to taste
* Roasted Vegetables:
* 1 pound Brussels sprouts, halved
* 1 red onion, cut into wedges
* 1 carrot, peeled and chopped
* 2 tablespoons olive oil
* 1 teaspoon dried rosemary
* Salt and pepper to taste
Instructions:
1. Prepare the Vegetables: Preheat oven to 400°F (200°C). In a large bowl, toss Brussels sprouts, red onion, and carrot with olive oil, rosemary, salt, and pepper. Spread the vegetables in a single layer on a baking sheet.
2. Prepare the Steak: Pat the tenderloin steaks dry with paper towels. In a small bowl, combine olive oil, thyme, garlic powder, salt, and pepper. Rub the mixture evenly over both sides of the steaks.
3. Bake: Place the seasoned steaks on a separate baking sheet. Bake both the vegetables and the steaks in the preheated oven for 12-15 minutes for medium-rare steak, or longer depending on your desired level of doneness. The vegetables should be tender and slightly browned.
4. Rest and Serve: Remove the steaks from the oven and let them rest for 5-10 minutes before serving. Serve the steaks with the roasted vegetables.
Cooking Time: 15 minutes prep, 15-20 minutes cooking.
Serving Suggestions: Serve with a side of whole-grain couscous or a small baked potato.
Estimated Nutritional Information (per serving):
* Calories: 300-400
* Protein: 30-40g
* Carbs: 20-30g
* Fat: 10-20g
5. Pan-Seared Steak with Lemon-Herb Butter (Mediterranean)
* Cuisine: Mediterranean-inspired
* Focus: Simple pan-seared steak with a flavorful and light lemon-herb butter.
Ingredients:
* Steak:
* 4 (4-ounce) sirloin or tenderloin steaks, trimmed of excess fat
* 1 tablespoon olive oil
* Salt and black pepper to taste
* Lemon-Herb Butter:
* 2 tablespoons unsalted butter, softened
* 1 tablespoon chopped fresh parsley
* 1 tablespoon chopped fresh chives
* 1 teaspoon lemon zest
* 1 tablespoon lemon juice
* 1/4 teaspoon garlic powder
Instructions:
1. Prepare the Lemon-Herb Butter: In a small bowl, combine softened butter, parsley, chives, lemon zest, lemon juice, and garlic powder. Mix well until combined. Set aside.
2. Prepare the Steak: Pat the steaks dry with paper towels. Season both sides generously with salt and pepper.
3. Pan-Sear: Heat olive oil in a heavy-bottomed skillet (cast iron is ideal) over medium-high heat until shimmering.
4. Cook the Steak: Add the steaks to the hot skillet and sear for 3-5 minutes per side for medium-rare, or longer depending on your desired level of doneness. Use a meat thermometer to ensure accuracy.
5. Rest and Serve: Remove the steaks from the skillet and let them rest for 5-10 minutes before serving. Top each steak with a generous dollop of lemon-herb butter.
Cooking Time: 10 minutes prep, 10-15 minutes cooking.
Serving Suggestions: Serve with a side of steamed asparagus or green beans and a lemon wedge.
Estimated Nutritional Information (per serving):
* Calories: 300-400
* Protein: 30-40g
* Carbs: 0-5g
* Fat: 20-30g
Important Notes:
* Doneness: Use a meat thermometer for accurate doneness. Rare: 125-130°F, Medium-Rare: 130-135°F, Medium: 135-145°F, Medium-Well: 145-155°F, Well-Done: 155°F+
* Resting: Resting the steak after cooking is crucial for allowing the juices to redistribute, resulting in a more tender and flavorful steak.
* Seasoning: Don't be afraid to experiment with different herbs and spices to find your favorite flavor combinations.
* Vegetables: Feel free to substitute vegetables based on your preferences and what's in season.
* Dietary Needs: Adjust the ingredients and seasonings to meet your specific dietary needs and preferences.
Enjoy your culinary journey around the world with these delicious and relatively heart-healthy steak recipes! Remember to enjoy steak in moderation as part of a balanced diet.
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