Here’s a high-protein entree, made a little lighter.
Looking for a healthy steak dinner? It might seem like an oxymoron, but a little planning will make this meal a lot lighter than what you might find on a restaurant menu:
Choose a lean beef, like a top loin cut. Trim off any excess fat.
Monitor the portion size carefully. The recommended serving size for steak is just 3 ounces, despite the fact that most restaurants serve steaks that are three to five times larger than that! A portion that large has way more cholesterol than your body needs or wants, so your heart will benefit from keeping this steak to no bigger than the palm of your hand.
Preparation matters. Instead of breading and frying or sauteing in oil or butter, use nonstick cooking spray and sear your steak in a saute pan.
Many restaurants serve steak with a slab of butter. This recipe shows a way to infuse extra flavor to the steak without adding extra cholesterol and saturated fat. The tomato and herb mixture brightens up the dish and adds important nutrients. In fact, the vitamin C in the tomatoes is a necessary factor in boosting iron absorption, so pairing the two together will maximize the iron content of the lean beef.
For a healthy steak dinner, remember to include light, nutrient-rich side dishes like an easy salad or blanched asparagus. FYI, those veggies should take up half your plate. Include whole grains like brown rice, quinoa, or a 100% whole-wheat dinner roll. Creating this balance on the plate will help you get the healthiest steak dinner possible.
- 1 (8-ouce) beef top loin steak, cut 3/4-inch thick
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- Nonstick cooking spray
- 1/4 cup sliced green onions
- 1 teaspoon snipped fresh basil, or 1/2 teaspoon dried basil, crushed
- 1/2 cup chopped tomato
Instructions1. Cut steak in half. Sprinkle steak with salt and pepper. 2. Coat an unheated heavy medium skillet with nonstick cooking spray. Preheat skillet over medium-high heat. 3. Add steaks; reduce heat to medium. Cook until desired doneness. Allow 10 to 13 minutes for medium-rare doneness (145 degrees F) to medium doneness (160 degrees F), turning once halfway through cooking time. Remove steaks from skillet and keep warm. 4. Add green onions and basil to hot skillet. Cook and stir about 2 minutes or until green onions are tender. 5. Stir in tomato; heat through. Serve tomato mixture over steaks. Makes 2 servings.
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.