Tuesday, April 16, 2013

Delicious "Meats" Healthy

There are few meals that I find more satisfying or elegant than a steak salad. This love is a relatively new development as I use to be turned off to red meat. But I guess it's true what they say, with age comes wisdom, and I now know the delight that comes with an occasional piece of steak.

I am not a meat expert, so I won't pretend to know which cut of steak to point you toward, but I can say I have tried this with several cuts (rib eye, flank steak, hanger steak..others) and all have turned out pretty well.

One thing I can advise on is marinade. It seems pretty hard to mess this up, but I think this one is pretty full proof.
1 cup oil (olive, canola, vegetable)
1/2 cup balsamic vinegar
1/2 cup red wine vinegar
splash of soy sauce
splash of Worcestershire
squeeze of honey
2 cloves of garlic
several cranks of pepper
several cranks (or a big pinch) of salt

Other excellent add-ins are Dijon mustard, lime juice, lemon juice, brown sugar, shallots, spices and herbs. 

Once marinade ingredients are combined, pour over meat in a Ziploc bag. Try to extract as much air as possible and throw the bag in the fridge for anywhere from 20 minutes to a couple of hours. Keep in mind that if there is acid in the marinade (i.e. vinegar or citrus juice), it will break down the meat faster. No one wants mushy meat, so plan accordingly.

Ew! Gross! Raw meat!! 
Okay, so the rest is really easy. I buy pre-washed boxed salad greens (baby lettuce mix). Depending on my level of laziness, I will either toss the salad in a bowl with a bit of vinaigrette or put it on top at the end. It doesn't matter. 

On top of the salad, aside from the steak, I like julienned carrots, thinly sliced bell pepper, baby tomatoes, and cheese. Normally I would do blue cheese, but tonight I was feeling a little creative and I made these goat cheese medallions. This is a bit of treat, but with a low-carb high protein salad like this, I think you can get away with it.
Some of My Favorite Salad Veggies
Goat Cheese Medallion "Dredge"—AP Flour, an Egg White, and Panko Bread Crumbs

Goat Cheese Medallions Sizzling Away in a Little EVOO
In my mind, this is the perfect meal. Delicious. Easy. And yes, healthy. So long as you don't go crazy on the cheese, the calories should fall within the 300 to 400 range, and the fat will be between 15 and 18 grams. 

Happy Salad Making!

Til next time. 

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