A heart-healthy diet needs to focus on lean protein, but that doesn't mean you have to give up all your favorites, even steak. Try to emphasize portion sizes that are no larger than the palm of your hand, or no more than three ounces total. Then pump up the flavor with a zesty and antioxidant-rich Mango Salsa and a whole-grain couscous for a crowd-pleasing meal that even a traditional meat-and-potatoes lover will enjoy.
Prep Time: 7 hours
¼ cup fresh lime juice
2 Tbsp. minced green onion
2 Tbsp. water
1 Tbsp. vegetable oil
2 tsp minced fresh ginger
2 cloves garlic, minced
¼ tsp salt
1 beef top round steak, cut ¾ inch thick (about 1 pound)
Mango Salsa: recipe here
Combine marinade ingredients in medium bowl. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally. Just before grilling steak, combine Mango Salsa ingredients in medium bowl. Cover and refrigerate until ready to serve. Remove steak from marinade; discard marinade. Place steak on grill over medium heat. Grill, uncovered, 9-10 minutes for medium doneness, turning occasionally. Carve steak into thin slices. Season with black pepper as desired. Serve with Mango Salsa.
To make a complete meal, serve with hot cooked couscous and sugar snap peas.
Nutritional Analysis: Calories 435, Protein 36g, Fat 7g, Saturated Fat 2g, Cholesterol 61mg, Carbohydrates 56g, Fiber 6g, Sodium 130mg
Source: adapted from The Healthy Beef Cookbook
Image courtesy of whatscooking.com