Light steak and potatoes
Steak and potatoes are one of the most delicious comfort food meals. And why not? It's hearty, rich and full of meat. So, there's no way you should even think about eating it while you're trying to trim your figure -- right?
Maybe not. If you get the right cut of steak and put a little care into how you make your potatoes, you can have your comfort food and results, too.
Light steak – think lean beef
Actually, the mere existence of lean beef may be the best news for those looking to lose weight. Unlike a lot of proteins, lean cuts of beef have a lot of flavor and are great to eat. These lean cuts include: sirloin, eye of round and the most magical piece of beef, beef tenderloin. Which would you rather have -- boneless, skinless chicken breasts or tenderloin? Armed with a quality steak (if you eat in moderation) there is no reason you shouldn't be able to keep red meat in your get-fit meal plan.
However, do be careful how you cook your meat. No matter how lean the meat, the way in which you prepare it can really influence the amount of fat and calories in the final dish. Still, with the right preparation you can get all the flavor and keep it figure friendly.
Want to give it a try? Here's a simple, tried and true method for your next lean steak.
Healthy sirloin steak
Serves 2
Ingredients:
- 1 (8 ounce) steak
- 1 clove garlic
- Salt and pepper
- 1/2 tablespoon chili powder
- 2 tablespoons non-extra virgin olive oil
Note: Do not trim the steak yet. There may be some visible fat on the steak, but leave it on. You will trim the fat after cooking.
Directions:
- Preheat your oven to 350 degrees F.
- Take the steak out of the refrigerator, about 15 minutes before you are going to cook it. This will let the meat come to room temperature and allow it to cook more evenly.
- Before letting it warm, however, cut the garlic clove in two and rub the cut area of the clove on both sides of the steak. Then sprinkle both sides with salt, pepper and chili powder. Then let it sit.
- After 15 minutes, pour the olive oil into a skillet over medium-high heat. Once the oil is very hot, cook the steak for 2 minutes on each side, then put the steak in the oven. Roast it for 6-8 minutes for medium.
- Let the steak cool for a few minutes, trim any leftover fat and halve the steak to make two servings. Serve with the light potatoes below.
Light potatoes – it's sweet potato time
When asked about a good light side dish for lean beef, Whitney Wallace of the Missouri Beef Council recommended sweet potatoes because they are "naturally nutrient-rich, like lean beef." This is a great suggestion because sweet potatoes can be used in place of potatoes in most dishes. They have a much more vibrant flavor and are healthier for you.
Here is a savory version of mashed sweet potatoes to go with the steak that trades the traditional butter-sugar-cinnamon seasoning for light, earthy herbs.
Herbed mashed sweet potatoes
Serves 2
Ingredients:
- 3 pounds sweet potatoes, peeled and sliced
- Salt
- 1 tablespoon cumin
- 2 sprigs rosemary
- 4 sprigs thyme
- 1 teaspoon nutmeg
- 1/2 cup chicken broth
Directions:
- Put the sweet potatoes into a pot and add enough cold water to just cover the sweet potatoes. Add a healthy pinch of salt and the cumin, and bring the potatoes to a boil.
- Boil them until they are fork tender (about 15 minutes) and drain all but a few tablespoons of water. Take the rosemary and thyme from the sprigs and give it a rough chop, then add it to the potatoes.
- Using your favorite potato masher, start mashing the potatoes. If they are too thick, use the chicken broth in place of milk to smooth them out.
- Serve along side the steak.
