Think a juicy steak has no place in a healthy diet? Think again.
Studies linking consumption of red meat to all sorts of health issues certainly have dealt beef some seriously bad press. But that doesn’t mean you can’t enjoy moderate amounts of extra-lean and lean beef.
Beef is an excellent source of protein and a great source of vitamins B6 and B12, as well as zinc and selenium.
As with so many foods, it’s all a matter of making smart choices. Knowing how to read the labels will help. A 3 1/2-ounce serving of beef qualifies as “lean” if it has fewer than 10 grams of total fat and no more than 4 1/2 grams of saturated fat.
For perspective, a person eating a 2,000-calorie diet shouldn’t exceed 20 grams of saturated fat a day, federal guidelines say.
The same amount of “extra-lean” beef must have fewer than 5 grams total fat and 2 grams or less of saturated fat.
The trouble with these cuts is that less fat generally means tougher meat. This means you’ll need to carefully select the most appropriate cut for whichever cooking method you plan to use.
Sirloin and top sirloin are less expensive options for grilling and broiling. Because these cuts are highest in fat within the extra-lean category, they hold up well to these methods of cooking.
Sirloin steaks can be especially tasty when seasoned with a flavorful rub, such as in this recipe, which uses coffee beans and cocoa powder.
Remember, serving size is important for healthy moderation. Steakhouse-size portions usually are enough for at least two people. A realistic steak dinner should start with a 4-ounce raw portion that will cook down to about 3 1/2 ounces.
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Coffee-and-Cocoa-Encrusted Sirloin
Preparation time, start to finish, is 25 minutes. Makes 4
sevings
Ingredients
2 tablespoons very
finely ground coffee beans (not flavored beans)
1 tablespoon unsweetened cocoa powder
K teaspoon cinnamon
1 pound sirloin steak, about 1 inch thick, trimmed of fat
K teaspoon extra-
virgin olive oil
N teaspoon kosher salt
N teaspoon freshly ground black pepper
Directions
Preheat a gas grill to high, or prepare a charcoal fire.
In a pie plate or glass baking dish, combine coffee, cocoa powder and cinnamon. Set aside.
Rub the steak with oil, then sprinkle with salt and pepper. Coat the steak with the coffee- cocoa mixture, pressing it into the meat.
Grill 4 to 5 minutes per side for medium-rare.
Transfer the steak to a cutting board and let rest 5 minutes.
Thinly slice across the grain and serve with collected juices.
Per serving: 214 calories; 7g fat (3 g saturated); 62 mg cholesterol; 1g carbohydrate; 34g protein; 1g fiber; 140 mg sodium.
