Healthy Steak

I love steak. After mashed potatoes, it was the second thing that I learned to cook really well. Steaks are why I own a cast iron skillet and why I keep it in pristine condition at all time. I spend more time cleaning and seasoning it properly than I do, say, updating my iPhone apps. Whether it's plain, crusted, marinated, or sliced into strips for fajitas, a good steak can be the best-tasting thing on earth.

But it is healthy?

We're all used to seeing high-end steaks that have perfect marbling - that is, veins of fat throughout the steak - and c'mon, really, who trims off that edge of fat around the edge? Fat makes steak taste good, and helps keep it juicy through the high heat cooking that is required for searing. But with a little care and cooking technique, here are a few lean cuts of meat that can be included in every dieter's diet.

According to Men's Fitness, the leanest cuts of meat used for steak are, from leanest to fattiest:

• Sirloin Tip Side Steak
• Top Round Steak
• Eye of Round Steak
• Bottom Round Steak
• Top Sirloin Steak

If you want to cook a "plain" steak, that is, with no marinating, chances are you're going to want to go with the Top Round steak. It is slightly more caloric than Sirloin Tip Side Steak, but is more flavorful. In a typical 3.5oz serving (as if anyone ever only eats a 3.5oz steak), the TR will cost you 240 calories with 7.6 grams of fat (3g saturated) and 36.9 grams of protein, compared to the STS which has 206 calories with 5.4 grams of fat (2.06g saturated) and 39 grams of protein. If you're on a very calorie-strict diet, the STS is still a good choice, but it won't be as tender as the TR.

If you don't mind making a marinade, and you want the most taste while still staying in the "lean" category, nothing is better than the Top Sirloin. Refer to this recipe for a really good marinade tailored just for a Top Sirloin.

Now that we have the good steaks identified, which cuts should be avoided at all costs? Going back to Men's Fitness, these are the 7 cuts highest in fat:

• Flap Steak (never heard of this one myself)
• Filet Mignon (even without the bacon wrap!)
• Porterhouse
• Flank/Skirt Steak
• New York Strip
• T-Bone
• Ribeye

I'm sure most of those sound familiar. There's no denying that fat makes for good flavor. But hopefully you'll discover, as I have, that it is entirely possible to make a great steak that won't make even the toughest trainer too mad at you. As will most things that taste great, you just have to learn to eat in moderation. Sure, 3.5oz is way too small (at least in my opinion), but there's also no reason anyone needs a 16oz slab of meat for one meal. I usually go for about 8oz, and make sure I have some great sides to go with it.

Here are the sides that I plan to make to go along with the Top Sirloins that I'll be making this weekend for my girlfriend:

Mashed Sweet Potatoes

Oven-Roasted Squash with Garlic & Parsley

Bon Appétit!

Spicy Chicken Soup

Here's the pic for the recipe I posted yesterday. Delicious!

Chicken & Broccoli with Sauteed Greens

Chicken & Broccoli with Sauteed Greens

Dinner tonight was leftovers kicked up with an added side. The other day, I made my take on Chinese Chicken & Broccoli, and still had some left over today. I had some fresh greens that I needed to do something with before they started to wilt, and inspiration hit. One of the last times I was at Stephanie's, I made greens sauteed in sesame oil, and it was a hit for both of us. So I decided to saute these greens the same way, and then stirred in the leftover chicken and broccoli. Turned out to be good enough that I'll have to keep track of how I make it all next time so I can post the recipe!

Dinner Tomorrow

Catherine's Spicy Chicken Soup
From AllRecipes.com

Ingredients
2 qt water
4 B/S Chicken Breasts
1/2 tsp Salt
1 tsp Black Pepper
1 tsp Garlic Powder
2 tbsp Dried Parsley
1 tbsp Onion Powder
5 cubes Chicken Bouillon
3 tbsp EVOO
1 Onion, chopped
3 Garlic cloves, chopped
16 oz Salsa, chunky
1 can (14.5 oz) Tomatoes, Diced
1 can (14.5 oz) Tomatoes, whole peeled
1 can (10/.75 oz) Condensed Tomato Soup
3 tbsp Chili Powder
1 can (15 oz) Whole Kernel Corn, drained
2 cans (16 oz) Chili Beans, undrained
8 oz Sour Cream

Directions
1. In a large pot over medium heat, combine water, chicken, salt, pepper, garlic powder, parsley, onion powder,and bouillon cubes.

2. Bring to a boil, then reduce heat and simmer for 1 hour, or until chicken juices run clear.

3. Remove chicken, reserving the broth. Shred the chicken.

4. In a separate large pot, heat EVOO over medium heat, then saute onion and garlic until they are slightly browned and fragrant.

5. To the second pot, stir in the remaining ingredients, as well as the shredded chicken and 5 cups of the broth from the first pot. Simmer 30 minutes.

NerdNotes
I think instead of using bouillon, I will figure out how much reduced sodium chicken broth would be needed to make up for them. I might just omit the bouillon and water all together and just use 2 quarts of chicken broth.

I'll probably omit the canned corn to reduce the amount of calories. Corn is crazy high in sugar.

This recipe looks like it can use some extra spice (3 tbsp of chili powder? Not enough!). I think I'll add a diced jalapeno when I'm sauteing the onion and garlic.