Health
FLANK STEAK
Flank steak must be tender. Marinate it in a mixture that contains acidic liquid like citrus juice, vinegar, or wine. Don't overcook it—medium rare, max. Let it stand five minutes before you slice it, so the juices have time to settle into the meat. And last, slice it across the grain on a diagonal to further break down the meat's structure.
TODAY: BASIC BALSAMIC FLANK STEAK
What you'll need
1 whole flank steak (1½lb)
Marinade made with 2/3 balsamic vinegar; 1 Tbsp black pepper; 2 cloves garlic, crushed
How to make it: Poke the meat with a fork to help the marinade penetrate. Mix the marinade in a large resealable bag, reserving ¼ cup. Drop the steak into the bag and refrigerate it for up to 24 hours. Grill for 6-8 minutes per side (until medium rare). Brush with the reserved marinade before serving. Slice diagonally across the grain in thin slices. Reserve half the steak, unsliced, for tomorrow. Once it's cool, wrap it tightly in plastic wrap and refrigerate.
Per serving: 360 calories, 48 g protein, 8 g carbohydrates, 14 g fat (6 g saturated), 0 g fiber, 105 mg sodium
Eat with: Potato wedges. Quarter two potatoes lengthwise, coat with cooking spray, then sprinkle lightly with garlic powder and dried or fresh rosemary. Grill, turning occasionally, for 15-20 minutes or until tender.
TOMORROW: THAI SALAD
What you'll need
6 big handfuls mixed greens
½ red bell pepper and ¼ red onion, both sliced in thin strips
1½ Tbsp chopped fresh basil
¾ lb leftover flank steak, sliced thin on the diagonal
Dressing made with (per salad) 2 Tbsp soy sauce; 2 tsp sesame oil; 2 small cloves garlic, crushed; pinch of red-pepper flakes
1 Tbsp chopped peanuts
How to make it: Mix together the greens, bell pepper, onion, and basil. Add the steak. Blend the dressing and drizzle over the salad. Top with peanuts. Makes two servings
Per serving: 471 calories, 53 g protein, 13 g carbohydrates, 22 g fat (7 g satu-rated), 5 g fiber, 676 mg sodium
Eat with: Whole-wheat pita chips. Stack two pitas and cut into eight wedges. Spray wedges lightly with cooking spray and bake them at 350°F for about 10 minutes or until crisp.
CHICKEN BREASTS
Shorten grilling time by pounding the chicken breasts to an even thickness before cooking. Put each breast between sheets of plastic wrap and, starting at the thickest point, pound the chicken with a tenderizer or the heel of your hand until the thick part is even with the thin part. Go ahead—get some aggression out. The chicken's already dead.
TODAY: BEER-B-Q CHICKEN
What you'll need
4 boneless, skinless chicken breasts
Marinade made with ½ can beer,
½ c low-sugar BBQ sauce (like Jim Beam), 1 tsp cayenne pepper
How to make it: Put the chicken in a resealable plastic bag with the mari-nade, setting aside ¼ cup, and refrig-erate overnight. Grill for about 12-15 minutes per side. Brush with the reserved marinade before serving. Wrap two chicken breasts and refrigerate.
Per serving: 180 calories, 27 g protein, 5 g carbohydrates, 3.5 g fat (1 g saturated), 1 g fiber, 105 mg sodium
Eat with: Summer squash. Slice zucchini and yellow squash. Toss in a small handful of slivered almonds. Steam until tender.
TOMORROW: SPICY CHICKEN STEW
What you'll need
2 leftover chicken breasts, cubed or torn into thin strips
4 c low-sodium chicken broth
1 can diced, no-salt-added tomatoes, liquid included
¼ c canned jalapeño peppers
1 small can corn, drained
3 cloves garlic, crushed
2 tsp cumin
1 Tbsp chili powder
1 tsp cocoa powder
How to make it: Put everything into a big pot, stir, bring to a boil, then reduce the heat and simmer for 20 minutes uncovered, stirring occasionally. Makes 2 servings
Per serving: 490 calories, 47 g protein, 66 g carbohydrates, 10 g fat (2.5 g saturated), 11 g fiber, 1,000 mg sodium
Eat with: Baked tortilla chips and guacamole: Peel and pit three avocados and mash along with one small onion, chopped; two tomatoes, chopped; the juice of one lime; and 1 tsp salt.
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Men's Health Philippines - July 2005 Issue
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