Monday, February 28, 2011

Broiled Eye Round Steak & Garlic Mashed Potatoes

A three-ounce serving of eye round steak has only 138 calories, 1.2 grams of saturated fat and 3.5 grams of total fat – that’s almost 4 grams less fat than a T-bone. Along with zinc, vitamin B12 and iron, which aid in energy metabolism, beef is an excellent source of high-quality protein.



Serves: 4
Hands-on time: 10 minutes.
Total time: 20 minutes (plus overnight marinating)

INGREDIENTS:

  • 4 3-oz eye round steaks
  • 1/2 cup balsamic vinegar
  • 2 tsp cracked black pepper
  • 2 cloves garlic, finely chopped
  • 1/4 cup onion, finely chopped
  • 1/4 tsp sea salt

INSTRUCTIONS:

  1. Trim fat from steaks.
  2. In a medium bowl, combine vinegar, pepper, garlic, onion and salt, and mix well. Massage marinade into meat for 5 minutes before refrigerating it. Marinate meat in mixture overnight.
  3. After marinating, preheat broiler. Broil meat for 4 to 5 minutes on each side, turning once.
  4. Serve with Garlic Mashed Potatoes with a Twist, or another side of your choice.
Nutrients per 3-oz serving: Calories: 180, Total Fat: 3.5 g, Sat. Fat: 1 g, Carbs: 8 g, Fiber: 0 g, Sugars: 5 g, Protein: 25 g, Sodium: 160 mg, Cholesterol: 50 mg


Garlic Mashed Potatoes with a Twist

By adding cauliflower and turnip to the mashed potatoes – instead of cream and butter – you cut down on fat and calories and boost taste and fiber.

INGREDIENTS:

  • 1 whole garlic head (about 10 cloves)
  • 1 tsp extra-virgin olive oil
  • 3/4 lb Yukon gold potatoes, peeled and cubed
  • 2 medium turnips, peeled and cubed
  • 1 medium head cauliflower, coarsely chopped
  • 1/4 to 1/2 cup low-fat sour cream
  • 1/4 cup skim milk
  • 2 tbsp chives, chopped (for garnish)

INSTRUCTIONS:

  1. Preheat oven to 400F. Peel away the outer papery covering of the garlic and slice off the top of the head so that most of the cloves are exposed. Place on a square of aluminum foil. Drizzle oil over cloves. Cover in aluminum foil and bake on oven rack or a tray for 45 minutes, until garlic is soft. Once cool, squeeze to extract garlic pulp into a bowl and set aside.
  2. Place potatoes, turnips and cauliflower in a large saucepan, cover with water and bring to a boil. Reduce heat and simmer for 15 to 20 minutes, or until tender. Drain.
  3. Combine garlic, potato mixture, sour cream and milk in a food processor and pulse until smooth. Remove, garnish with chives and serve.
Nutrients per 2/3-cup serving (using 1/4 cup sour cream): Calories: 90, Total Fat: 1.5 g, Sat. Fat: 0.5 g, Carbs: 15 g, Fiber: 3 g, Sugars: 4 g, Protein: 4 g, Sodium: 55 mg, Cholesterol: 5 mg

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