Monday, July 19, 2010

Don't Thai me down

Here's what I figured out before going grocery shopping last night:

Read the macros on a recipe first. Don't wait until after eating, even if it comes out of Clean Eating.

I've noticed a good proportion of the recipes are carb-based, some with as many as 50 grams per serving. This won't help me accomplish my goals, even if they are 'good' carbs.

So now, I'm looking for recipes that are better balanced between carbs and proteins ... and finding them. I'm even lucky enough to find some in which the proteins outweigh the carbs.


Without further adieu, I give you ...

Thai Beef Salad

1/2 cup fresh lime juice
1/4 cut fresh cilantro, chopped
3 tbsp sweet chile sauce
2 cloves garlic, minced
1 lean flank stank (1.5 lb), trimmed
Olive oil cooking spray
1 medium red onion, chopped
3 medium tomatoes, each cut into six wedges
6 c. romaine lettuce, torn
1 English cucumber, thinly sliced
2 tbsp fresh mint
2 tbsp unsalted raw peanuts, chopped

1. Preheat grill to medium-high heat or preheat broiler.
2. Combine first four ingredients in a small bowl, stirring well. Set half of lime mixture aside. Combine other half of lime mixture with steak in a large zip-top plastic bag and seal. Marinate in refrigerator for 20 minutes, turning once. Remove steak from bag and discard marinade.
3. Place steak on grill rack or broiler pan coated with cooking spray and cook six minutes per side for medium or until it reaches desired doneness. Let stand five minutes or until it reaches desired doneness. Cut steak diagonally, across grain, into thin slices.
4. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and sauté for three minutes. Add tomatoes and sauté for two more minutes. Place onion-tomato mixture, lettuce, cucumber and mint in a large bowl; toss gently to combine. Divide steak evenly and top each serving with three ounces of steak. Drizzle each salad with 1 tbsp reserved lime mixture and sprinkle with peanuts, if desired.

Nutrients per serving (3 oz of steak and 3/4 cup of salad)
Calories, 167; total fat, 6 g; saturated fat, 2.5; monounsaturated fat, 2.5 g; polyunsaturated fat, 0.5 g; carbs, 8 g; fiber, 2 g; sugars, 3 g; protein, 20 g; sodium, 87 mg; cholesterol, 30 mg.

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