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Published: July 29, 2008 09:54 pm
Mainly meat
Good cuts, right portions secret to enjoying best sources of protein
Bev Davis
Register-Herald Senior Editor
OAK HILL — Although it’s a good idea to prepare meals with as little cholesterol and as few saturated fats as possible, there are some easy ways to still enjoy your favorite meat entrees.
“Meat is an important part of a healthy diet. Not only does it contain protein, which is vital for good cell growth and repair, it contains Vitamin B-12 and a number of other vital nutrients we need,” said Shawna Alberston, clinical dietitian at Plateau Medical Center.
Shop wisely for cuts of meat with little or no visible fat.
“You can ask the butcher to trim meats for you, so you can eliminate some of the fat before you even get the meat home,” she said.
Fish, which is high in protein, is also an excellent source of Omega-3 oils shown to be heart-healthy.
“Fish is a good protein source to include a couple of times a week. You can opt for a lighter fish, such as cod, perch or tilapia, or if you want a ‘meatier’ type of fish, go for tuna steaks or salmon.”
A salmon fillet is a relatively economical choice, but some people are intimidated by skinning it.
To get the job done as easily as possible, place the fillet on a clean cutting board, skin-side down. Starting at the tail, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand.
Gently push the blade along at a 30-degree angle, separating the fillet from the skin without cutting through either.
Take advantage of fresh vegetables now readily available to make lighter side dishes, Alberston said.
“There are lots of vegetables that provide a lighter choice than a baked potato slathered with butter and sour cream or a pasta with a rich sauce,” Alberston said. “If you do choose a potato or pasta, cut back on the fats and sauces. Sometimes we put so much stuff on a potato or pasta, we don’t even taste the flavor of either one. All we taste is the butter or the sauce.”
Some foods, such as portobello mushrooms can “double” as meat.
“Portobellos have a texture and flavor that makes them a good meat substitute, if you’re trying to cut back. It can be a good alternative for a sandwich,” she said.
In about 30 minutes, you can serve up healthy, light meals with so much flavor your family won’t miss all the extra fat and calories you’ve eliminated, Alberston said.
“Grilling is popular this time of year, and it’s a great cooking method to allow some of that extra fat to drain away.”
Portion sizes are the key to maintaining the right balance in a meal. A serving of meat is about the size of a deck of cards. A portion of fish should be about the size of a checkbook.
Her recipes include two from Tabasco manufacturer McIlhenny Co. — the chipotle Dijon barbecued short ribs and grilled skirt steak with roasted corn salad.
Salsa-roasted salmon
1 medium plum tomato, roughly chopped
1/2 small onion, roughly chopped
1 clove garlic, peeled and quartered
1 small jalapeno pepper, seeded and roughly chopped
1 teaspoon cider vinegar
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon salt
2 or 3 dashes of hot sauce
8 ounces center-cut salmon fillet, skinned and cut into 2 portions
Preheat oven to 400 degrees F. Place tomato, onion, garlic, jalapeno, vinegar, chili powder, cumin, salt and hot sauce to taste in a food processor and process until finely chopped and pieces are uniform in size.
Place salmon in a medium roasting pan. Spoon the salsa on top. Roast until the salmon is just cooked through, about 12-15 minutes.
Tip: If you want to make the salsa ahead of time, it can be kept covered in the refrigerated for up to a day.
Grilled steak with fresh corn salad
5 large ears corn, husked
1 tablespoon minced garlic
3 teaspoons extra-virgin olive oil, divided
1/2 teaspoon salt, divided
2 boneless strip (top loin) steaks, trimmed
2 medium tomatoes, chopped
1 small orange or red bell pepper, diced
2 tablespoons chopped fresh basil
2 tablespoons red-wine vinegar
Preheat grill to high.
Combine garlic, 1 teaspoon oil and 1/4 teaspoon salt in a small bowl. Rub the mixture on both sides of steaks.
Place the steaks and corn on the grill..
Grill the steaks 2 to 4 minutes per side for medium-rare. Let them rest while the corn finishes cooking.
The steaks will continue to cook while resting.
Grill the corn, turn to cook all sides, until some of the kernels are slightly charred, 8 minutes total.
Let stand until cool enough to handle, about 5 minutes.
Remove the kernels from the cobs using a sharp knife. Combine the corn, tomatoes and bell pepper in a medium bowl; stir in basil, vinegar, the remaining 2 teaspoons oil and 1/4 teaspoon salt. Slice the steaks and serve with the corn salad. Serves 4.
Grilled skirt steak with roasted corn salad
1/3 cup Tabasco brand chipotle pepper sauce
1 tablespoon ground cumin
1 large clove garlic, crushed
1-1/2 pounds skirt steak, cut into 4-inch pieces
4 ears corn on the cob, shucked
2 large tomatoes, chopped
1 small red onion, diced
1 ripe avocado, peeled, pitted and diced
2 tablespoons fresh chopped basil
2 tablespoons lime juice
2 tablespoons extra-virgin olive oil
1 tablespoon Tabasco brand chipotle pepper sauce
1/4 teaspoon salt
Prepare skirt steak: In large bowl, combine Tabasco chipotle pepper sauce, cumin and garlic; add skirt steaks. Toss to mix well; cover and refrigerate at least 30 minutes or overnight.
Prepare corn salad: Preheat grill. Grill corn about 5-10 minutes, turning, frequently, until tender-crisp. When cool enough to handle, cut corn from cob. In medium bowl, combine corn, tomatoes, red onion, avocado, basil, lime juice, olive oil, Tabasco chipotle pepper sauce and salt; toss to mix well.
Preheat grill to high. Grill steak about 5 minutes or until it is of desired doneness, turning once.
To serve, plate steak with corn salad. Makes 4 servings.
Portobello “Philly Cheese Steak” sandwich
2 teaspoons extra-virgin olive oil
1 medium onion, sliced
4 large portobello mushrooms, stems and gills removed, sliced
1 large red bell pepper, thinly sliced
2 tablespoons minced fresh oregano or 2 teaspoons dried
1/2 teaspoon freshly ground pepper
1 tablespoon all-purpose flour
1/4 cup vegetable broth or reduced-sodium chicken broth
1 tablespoon reduced-sodium soy sauce
3 ounces thinly sliced reduced-fat provolone cheese
4 whole wheat buns, split and toasted
Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes.
Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.
Reduce heat to low; sprinkle the vegetables with flour and stir to coat.
Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately. Makes 4 sandwiches.
Garlic-roasted pork
6 cloves garlic, crushed and peeled
2 tablespoons extra-virgin olive oil
1 tablespoon dried oregano
1 teaspoon paprika
1 teaspoon salt
1/2 teaspoon freshly ground pepper
One 2-pound boneless pork loin, trimmed
Combine garlic, oil, oregano, paprika, salt and pepper in a food processor or blender and puree. Rub pork all over with the seasoning mix and wrap tightly with plastic wrap or place in a large sealable plastic bag. This marinade can be made a day ahead of time. Any longer than that is not recommended.
Let marinate in the refrigerator for at least 20 minutes or up to 1 day.
Preheat oven to 350 degrees F.
Remove the pork from the plastic and place in a shallow roasting pan. Roast, uncovered, until an instant-read thermometer inserted into the center registers 145 degrees F. — 50 minutes to 1 hour. Let rest for 10 minutes, then slice and serve. Makes 8 servings.
Chipotle-Dijon barbecued short ribs
6 pounds short ribs of beef, each cut into 4-inch pieces
1/2 teaspoon salt
1/4 cup plus 2 tablespoons Tabasco brand chipotle pepper sauce
1 cup catsup
1/2 cup Dijon mustard
Preheat oven to 350 degrees F.
Place ribs, meaty-side up, in large roasting pan. Sprinkle with salt. Brush with 2 tablespoons of Tabasco’s chipotle pepper sauce. Bake 30 minutes.
Combine remaining Tabasco chipotle pepper sauce, catsup and Dijon mustard; set aside 1/2 cup mixture to serve with ribs later.
Brush ribs with Dijon chipotle sauce; bake 1 hour longer, basting occasionally and turning a few times during the baking process.
Preheat grill to high. Place ribs on hot grill, meaty-side up. Cook about 10 minutes, turning once and brushing with sauce occasionally. Serve ribs with reserved Dijon chipotle sauce. Makes 6 servings.
Source: McIlhenny, makers of Tabasco sauce.
— E-mail:
bdavis@register-herald.com
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