| Maple-Herbed Ribeye Steak |
From "Ask DIY"
episode ADI-708 |
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Q: I'm supposed to cut down on red meat, but I don't want to eliminate it entirely. Do you have any healthy recipes for cooking steaks? A: (DIY's "Dr. Gourmet," Tim Harlan) The prescription for a healthy steak starts with the right cut of meat. For most people, red meat is a good part of a healthy diet -- provided that it's lean. Here are some suggestions for lean cuts of beef, and a healthy recipe you might try.
The tenderloin filet (figure A) is a cut that is tender and flavorful, but typically doesn't contain a high percentage of fat.
Flank steak is also lean, but can be tough. Marinate it well before cooking for the best preparation.
A New-York strip steak has a lot of fat along the edges (figure B), but much of the fat can easily be trimmed away.
A ribeye is a flavorful and affordable cut of meat, and a center-cut ribeye (figure C) has very little fat. A 4-ounce ribeye cut in this way has about 200 calories and contains about 10 grams of fat -- about the same as a chicken breast of comparable size. Here's a recipe for a delicious entree made with center-cut ribeye.
- Begin by marinating the ribeye in about 2 tablespoons of maple syrup (figure D), making sure that the both sides get well-coated.
- Once the outside of the meat is well coated, dip it in coarsely chopped fresh herbs (figure E). Depending on your preference, you can use fresh tarragon, thyme or rosemary.
- Pre-heat a skillet (with metal handle) in the oven to 500 degrees. Once completely heated, use an oven mitt to remove the skillet from the oven, spray the cooking surface with olive oil, and place the steak in the skillet (figure F). The preheated pan will sear the outside of the steak, and the syrup will begin to caramelize.
- Place the steak, in the skillet, back into the oven. For a medium-rare steak, cook on one side for 2 to 3 minutes, then turn the steak over and cook on the other side for 7 to 8 minutes. Increase the times slightly if you like your steak more done.
- Remove from the oven, and serve with mashed potatoes and a side-vegetable such as brussel sprouts (figure G).
RESOURCES :
On the Grill : A Complete Guide to Hot-Smoking and Barbecuing Meat, Fish, and Game
Model: 1558218068
Author: A.D. Livingston
Complete Meat Cookbook
Model: 0395904927
Author: Bruce Aidells
(1998)
Houghton Mifflin Co.
Boston, MA 02116
Phone: 617-351-5000
Email: tradecustomerservice@hmco.com
Strictly Steak
Model: 1580800483
Author: A. D. Livingston
(2000)
Burford Books
Short Hills, NJ 07078
Phone: 973-258-0960
Fax: 973-258-0113
Monday Is Meat Loaf and Burgers and Pork Chops and Steak and More (The Everyday Cooks)
Model: 0783547765
Author: Time-Life Editors
(1995)
Time Life Books
Website: www.timelife.com
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