Feeding a Meat-and-Potatoes Man

 

Do you have a guy in your life who loves his meat and potatoes and shies away from green, leafy “fit-for-a-rabbit” veggies, leaving you a little worried about his health? Well, with a few small changes he can enjoy his favorites while you indulge in some peace of mind. Here’s how to treat your man to a meat-and-potatoes meal you’ll both love.

 

Red meat has gotten a bad rap over the years, but we now know that not all red meat deserves such a healthy dose of criticism. Pairing a lean red meat with a lowfat cooking method, like grilling, is a great way to combine good nutrition and good taste.

A three-ounce serving of lean beef contains a number of essential vitamins and minerals. It’s an excellent source of protein, zinc, vitamin B12, selenium and phosphorus; and a good source of niacin, vitamin B6, iron and riboflavin. According to the National Cattlemen’s Beef Association, there are “Twenty-Nine Ways to Love Lean Beef,” with 29 choices of extra-lean and lean cuts of beef that contain 4.5 grams of saturated fat or less. The list below shows popular beef choices that qualify as extra-lean or lean. For the complete list of 29 lean cuts, visit www.beefitswhatsfordinner.com.

Eye Round Roast and Steak                     1.4 g saturated fat           4.0 g total fat

Sirloin Tip Side Steak                                1.6 g saturated fat           4.1 g total fat

Top Round Roast and Steak                     1.6 g saturated fat           4.6 g total fat

Bottom Round Roast and Steak                1.7 g saturated fat           4.9 g total fat

95% Lean Ground Beef                             2.4 g saturated fat           5.1 g total fat

Flank Steak                                               2.6 g saturated fat           6.3 g total fat

T-Bone Steak                                            3.0 g saturated fat           8.2 g total fat

Source of Nutrition Information for beef: US Department of Agriculture, Agricultural Research Service, 2005. USDA Nutrient Database for Standard Reference, Release 18. Based on cooked servings, visible fat trimmed.

So fire up the grill and grab your favorite lean beef recipe. And don’t forget the potatoes. Round out the meal with lowfat potato salad, baked sweet potato fries or grilled sweet potatoes. Sneak in a little “rabbit food” by serving sliced steak over greens or with a side of grilled veggies.

 

Grilled Margarita London Broil

Prep time: 10 minutes*

*Marinate and stand time extra

Cook time: 10 minutes

1/3 cup bottled margarita mix or limeade

1/4 cup chopped fresh cilantro or 1 tbsp. dried cilantro

3 tbsp. lime juice

1 tbsp. grated lime peel

2 jalapeño peppers, seeded and finely chopped

1 large clove garlic, minced (optional)

1/2 tsp. salt

1/4 tsp. cayenne pepper

2 lb. boneless beef top round London broil steak

1. To prepare marinade, blend all ingredients except beef in small bowl.
2. Place beef and marinade mixture in a resealable plastic bag. Seal; turn to coat. Refrigerate 8 hours or overnight, turning occasionally.
3. Heat grill to medium-high direct heat. Remove beef from marinade; discard marinade. Place beef on grill. Grill, covered, 5 to 7 minutes per side or to desired doneness. Let stand 5 minutes before slicing. Cut across the grain into thin strips to serve.

Serves 8

Per serving: 214 calories, 3g carbohydrate, 25g protein, 0g fiber, 11g fat, 4g saturated fat, 67mg cholesterol, 207mg sodium

 

Grilled Potato Salad

Prep time: 10 minutes

Cook time: 20 minutes

1 lb. small red potatoes (about 10)

1/3 cup bottled nonfat organic creamy garlic dressing

2 1/2-inch-thick slices yellow onion

1/2 cup sliced celery

1/3 cup sliced radishes

1 tbsp. chopped fresh parsley (optional)

1. Coat grill rack with nonstick cooking spray. Preheat grill to medium-high direct heat. Meanwhile, in large pot bring 2 cups water to boiling. Add potatoes; return to boiling. Reduce heat; cover and simmer 5 to 8 minutes or just until potatoes can be pierced through with sharp knife. Drain well.
2. Place potatoes in large bowl. While still warm, toss with dressing.
3. Remove potatoes with slotted spoon, reserving dressing. Brush onion lightly with dressing. Place potatoes and onion slices directly on grill or, if desired, place aluminum foil on grill rack and add potatoes and onions. Grill, covered, 10 to 12 minutes or until tender and potatoes are lightly charred, turning once. Remove from grill.
4. Cool slightly. Cut potatoes and onion into bite-size pieces. Combine potatoes, onion, remaining dressing mixture, celery, radishes and parsley, if desired, in medium bowl; toss to coat. Serve warm.

Serves 4

Per serving: 111 calories, 25g carbohydrate, 3g protein, 3g fiber, 0g fat, 0g saturated fat, 0mg cholesterol, 142mg sodium