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!

Turkey Squashamole

I wanted to create something different for lunch today, so I looked through the refrigerator. I had cooked an acorn squash a couple days ago, and put the "meat" in a plastic container, but hadn't thought of anything to do with it. I also had everything I needed to make guacamole, as well as some left over taco seasoned, cooked ground turkey breast (99% fat free). I decided to put everything together, and see just how odd it tasted. It turned out to actually be pretty good!

Turkey Squashamole - Tastes much better than it looks!

Turkey Squashamole
My own recipe


Ingredients
2 Haas Avocados
Juice of half a lemon
Salt to taste
1 Roma Tomato
1/4 Medium Yellow Onion
1/2 Jalapeno Pepper
2 tbsp Cilantro Flakes
1 cup Acorn Squash, cooked
1 lb Ground Turkey Breast, browned with taco seasoning
2-4 tbsp Reduced-Fat or Fat Free Sour Cream (optional)
Salsa to taste (optional)


Instructions
1. Remove avocado "meat" from the skin, using whatever method you prefer. In a large mixing bowl, mash the avocado with salt and lemon juice immediately to keep avocado from turning brown.


2. Dice tomato, onion, and jalapeno, and add to avocado along with cilantro flakes. Mash with a fork to integrate.


3. Heat squash if not using it freshly cooked until it is soft, and fold into guacamole along with turkey breast until well integrated.


4. If desired, add sour cream and/or salsa to create desired texture and spice level.


5. Serve in a bowl, or as filling for a taco shell or tortilla.


NerdNotes
Prepared as above, with 2 tbsp of Reduced Fat Sour Cream and no shell or tortilla, this created about 4 servings, each 276 calories, 20g carbs, 18g fat (avocados are fatty, but it's a "healthy" fat), 17g protein, 858g Potassium, and only 23g of sodium (plus however much salt you add to taste).