05/14/2007

The Healthy Plate

Steak doesn't have to hurt your heart

By JIM ROMANOFF

For The Associated Press

The Associated Press
Moderate amounts of lean beef, such as this coffee-and cocoa-encrusted sirloin, can have a place in a healthy diet.

Think a juicy steak has no place in a healthy diet? Think again.

Studies linking consumption of red meat to all sorts of health issues certainly have dealt beef some seriously bad press. But that doesn't mean you can't enjoy moderate amounts of extra-lean and lean beef.

Here's some of what you need to know:

• Top, eye and bottom round steaks and roasts are extra-lean, but can be quite tough. These cuts do best when prepared using a wet cooking method, such as braising or stewing. This helps tenderize the meat.

• Top round steak has a bit more fat, but still is considered extra-lean. Often sold as London broil, this cut can be grilled, but will become leathery if overcooked.

• Cuts from the short loin, such as strip steaks, T-bones and tenderloin, are pricier and higher in fat (though still labeled lean) and therefore more tender and flavorful. These are the best cuts for grilling and broiling with a simple seasoning.

• Sirloin and top sirloin are less expensive options for grilling and broiling. Because these cuts are the highest in fat within the extra-lean category, they hold up well to these methods of cooking.

Remember, serving size is important for healthy moderation. Steakhouse-size portions usually are enough for at least two people. A realistic steak dinner should start with a 4-ounce raw portion that will cook down to about 3½ ounces.

Coffee-and-Cocoa-Encrusted Sirloin

• 2 T. very finely ground coffee beans (not flavored beans)
• 1 T. unsweetened cocoa powder
• 1/8 t. cinnamon
• 1 lb. sirloin steak, about 1-inch thick, trimmed of fat
• 1/2 t. extra-virgin olive oil
• 1/4 t. kosher salt
• 1/4 t. freshly ground black pepper

Preheat a gas grill to high, or prepare a charcoal fire.

In a pie plate or glass baking dish, combine coffee, cocoa powder and cinnamon. Set aside.

Rub the steak with oil, then sprinkle with salt and pepper. Coat the steak with the coffee-cocoa mixture, pressing it into the meat. Grill 4 to 5 minutes per side for medium-rare. Makes four servings.

Transfer the steak to a cutting board and let rest 5 minutes. Thinly slice across the grain and serve with collected juices.

Nutrition information per serving: 214 calories; 7 g fat (3 g saturated); 62 mg cholesterol; 1 g carbohydrate; 34 g protein; 1 g fiber; 140 mg sodium.