healthy recipe:beef steak with carrots and mint

beef steak with
carrots and mint

a winning combination—a  cool, crisp salad with a hot, juicy steak

Prep time:      15 minutes

Cook time:     15 minutes

For steak:

4              beef top sirloin steaks, lean(3 oz each)

¼ tsp       salt

¼ tsp       ground black pepper

½ Tbsp   olive  oil

For salad:

 

1 C          carrots, rinsed and grated

1 C          cucumber,  rinsed,  peeled, and sliced

1 Tbsp    olive  oil

2 Tbsp    fresh  mint, rinsed,  dried, and shredded (or ½ Tbsp    dried)

¼ tsp        salt

¼ tsp       ground black pepper

½ C         orange juice

1       For the steaks, preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.

2       For the salad, combine all the ingredients  in a bowl, and mix gently.  Marinate salad for at least

5–10 minutes to blend flavors before serving. (Salad can be made up to 3 hours in advance and refrigerated.)

3       Season the steaks with salt and pepper,  and lightly coat with oil.

4       Grill or broil 2–3 minutes on each side, or to your desired doneness (to a minimum internal temperature of 145 ºF).

5        Remove from the heat and let cool for 5 minutes.

6       Serve one 3-ounce  steak with ½ cup salad on the side.

each serving provides:

calories  :191                             total fiber                 :1 g

 total fat :9 g                              protein                     : 19 g

saturated fat :2 g                       carbohydrates       :9 g   

 cholesterol :35 mg                    potassium              451 mg

         sodium :359 mg

good appetite

APPLE OATMEAL PANCAKES

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