Monday, January 17, 2011

Steak Faux-rite

   Steak frite.  Quintessential bistro fare.  Classically a sirloin cut of steak seared and cooked in butter with a generous portion of long-cut potatoes that have been deep-fried in animal (beef) fat.  Goodness, my mouth is watering.  So good, but obviously not waist or artery friendly.  Wouldn't you love a healthy version that you can make at home and not have any hot oil to worry about?  This incredibly easy meat and potato meal will satisfy the urge for an expensive steakhouse dinner and fast food fries all in one go. 
Grilled New York Strips with Horseradish Sauce
1.5 lb New York strips (two 1 1/4 inch thick steaks)
2 tsp grill seasoning  (ie McCormick Grill Mates for Steak)
*cooking spray
2 Tbsp light sour cream
1 Tbsp plain yogurt
2 1/2 tsp grated horseradish
1 tsp minced garlic

   Cut steak in half or grill and then cut in half, that is up to you.  Season both sides of steaks very well with grill seasoning.  Lightly spray steaks on both sides to prevent sticking.  Pre-heat grill to high.  Cook steaks 4 minutes each side (if whole, 3 min per side if cut in half) for medium/medium-rare.  Let rest for 3-5 minutes before serving.
   Combine sour cream, yogurt, horseradish, and garlic for sauce.
   Serves 4 (6 oz portions).

Total Ingredient Cost: $14, four good steaks and sauce for the price of one mediocre steak at a restaurant.
Per Serving (assuming you do not eat the fat layer on the edge of the steak):  Calories 312, Fat 10g, Total Carb 1g, Protein 23.5 g
Daily ValuesVit A 1%, Vit E 3.25%, Vit K 3.25%, Vit B6 53.5%, Vit B12 42%, Calcium 5.5%, Iron 16.75%   

Rosemary Roasted Potatoes
3 large russet or Idaho potatoes, scrubbed and cubed
1 Tbsp extra virgin olive oil
1 tsp dried rosemary
1/2 tsp sea salt
cracked black pepper

   First of all, do not peel the potatoes!  Place cubed potatoes on a baking sheet.  Drizzle with olive oil.  Sprinkle with rosemary, salt, and pepper.  Toss to coat potatoes.  Spread into a single layer.
   Roast at 400 deg F for 35-40 minutes.  Toss once during cooking.  Don't open the oven too often to look at them because they won't get crispy if you do.
   Serves 4.
Total Ingredient Cost$1.30, doesn't get any cheaper.
Per ServingCalories 140, Fat 3g, Total Carb 25.75g, Fiber 2g, Protein 2g
Daily ValuesVitamin C 45%, Vit B6 10%, Calcium 2%, Iron 3%

   If you have the steak with sauce, crispy roasted potatoes, and a caesar salad, you are looking at under $20 for a very nice meal for 4!  Each plate of food is only around 500 calories, and remember that those calories are not coming from large quantities of bad fats or nutritionally void starchy carbohydrates!  The average steak house meal with sides and a salad will probably run you $40/meal (not including drinks) and 1000 calories.  Plus, you can eat this in your underwear on the sofa if you like.

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