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Recipe Rehab: A Healthy Steak Dinner

Posted on Apr 29th 2011 11:31AM by That's Fit Editors

Filed Under: Diet & Weight Loss

New Media Publishing

Basic Grilled Flank Steak

Flank steak is a flavorful and relatively lean cut of beef, but with all meats, it's best to keep portions small -- vegetables and whole grains should take up most of the space on your plate. If looking at the word "grilled" makes you shiver, don't worry -- this steak can be cooked on an indoor grill.

Ingredients

4 cloves of garlic, minced
1 teaspoon olive oil
1 2-pound piece of flank steak
1/2 teaspoon salt
Non-stick cooking spray

Directions

Place the garlic and oil in a small dish and stir to combine. Place the flank steak on a sheet of wax paper. Sprinkle both sides of the meat with the salt and pepper. Then rub with the oil garlic mixture.

Heat a large grill or grill pan over high heat. When the grill pan is hot, coat with cooking spray (if you're using a grill, spray the steak). Place the steak on the grill and turn the heat down to medium. Cook the steak 7 to 8 minutes until well browned. Turn once and cook an additional 7 to 8 minutes. Transfer to a cutting board to rest for 5 minutes so the juices can redistribute. Thinly slice only what you need for that night's meal and serve immediately.

Sizzled Garlic Broccoli

Garlic and hot red pepper flakes amp up the flavor of broccoli, a well-known nutritional star that boasts plenty of fiber and a host of vitamins and nutrients, including C, K and A. If you don't feel like fussing with garlic and chiles, serve simple steamed broccoli with a squirt of lemon.
Ingredients

2 large cloves garlic, thinly sliced lengthwise
1 1/2 pounds broccoli crowns, stems peeled, then cut into spears
1/2 teaspoon hot red pepper flakes
2 tablespoons olive oil
salt to taste

Directions

Cook garlic in oil in a 12-inch heavy skillet over moderately low heat, stirring, until sizzling and pale golden, 3 to 4 minutes. Transfer garlic with a slotted spatula to a plate. Add broccoli, pepper flakes, 1 cup water, and 1/4 teaspoons salt and simmer, covered, stirring occasionally, until broccoli is tender and water is evaporated, 6 to 8 minutes. Toss broccoli with garlic and salt to taste.

Note: Red pepper flakes and golden garlic liven up broccoli!

Roasted Sweet Potatoes with Lime

The sweet potato is another renowned superfood. Sweet potatoes have tons of beta carotene and fiber, to name just a few perks. Their sweet flavor is a nice balance to the kick of the chiles in the broccoli, too.
Ingredients

2 pounds sweet potatoes
2 1/2 tablespoons olive oil, divided
2 tablespoons lime juice, or to taste
2 teaspoons mild honey

Directions

Peel potatoes, then cut into 1/2-inch cubes and put in a large 4-sided sheet pan (18- by 13-inches). Toss with 1 1/2 tablespoons oil and 1/4 teaspoons each salt and pepper in pan, then spread out and roast, stirring once, until tender and browned, 15 to 20 minutes.

Stir together lime juice and honey in a large bowl, then add hot potatoes and toss well. Season with salt and pepper to taste and drizzle with remaining tablespoon of oil.

Note:Roasting cubes of sweet potatoes in a hot oven gives you delicious caramelized flavor and reduces the cooking time drastically. The lime and honey gives this dish an addictive tart sweet note.

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