Steak is the perfect main dish and highlight for both casual and formal dinners. So if you’re still wondering how to prepare steak at home, you’re in the right place!
If you feel like indulging in something delectable after a grueling day at work, you won’t go wrong with cooking a striploin or your favorite cut of steak for dinner.
If you want to reward your family for doing an excellent job at school or at home, grilling some steaks and preparing a side dish or two for dinner will let everyone know you appreciate their hard work.
Steaks are also the best mains to serve if you are hosting an event at home.
It doesn’t matter whether it’s a birthday party, an anniversary, or a get-together for your friends, some grilled or pan-fried tenderloin. T-bone or ribeye will ensure everyone enjoys a delicious and filling dinner.
Although steaks are packed with nutrients that include proteins, vitamins B1, B2, B3, B6, B12, and iron, you still need to ensure you and your loved ones are eating something healthy, especially if you plan to serve them frequently every week.
Below are some tips for preparing and indulging in healthy steak meals at home:
1. Choose Lean Cuts of Steaks
Certain cuts of steak contain large amounts of calories, and eating these regularly will do nothing good for your waistline and weight. A perfect example of this is the prime rib; 8 ounces of this contains more than 900 calories.
The leanest cuts of steak are the filet, which has 220 to 340 calories, and sirloin, which contains less than 400 calories. An 8-ounce flank steak also only has 440 calories.
Additionally, choose cuts of steak that are graded “choice” or “select,” and labeled lean since they contain less fat.
And to further reduce the calories, trim off the fat from the steak before cooking it.
Also, be careful with your portion sizes. Ideally, you should only be eating steaks with a serving size between 1.5 and 3 ounces.
2. Select Healthy Cooking Methods
If you prefer the “See & Do” option, watch this video below from Chef Robert Irvine’s (3 ways to make healthy steak recipes).
Also, the most popular way of cooking steak is Grilling. If you prefer this method, you will do well to use a gas grill to reduce your consumption of cancer-causing materials that come from the burning charcoal.
Broiling is another healthy way of cooking steaks since you don’t have to use fat or oil for this method.
Season the meat with salt and pepper – this is crucially important.
Also, you can add other spices if you want.
Next, preheat the broiler and cook the steak for five minutes or until the protein reaches an internal temperature of 145°F.
Pan searing your steaks is also an excellent technique for cooking this type of meat. This is because you only need to add a small amount of fat for this method.
Using extra virgin olive oil also ensures you are adding a healthy ingredient that enhances the protein’s flavor at the same time.
Braising is another alternative that will allow you to come up with amazing and delicious steak dishes. Flank steaks and top sirloin steaks can benefit from this slow cooking process.
To braise steaks properly, cover the meat in liquid in a slow cooker and put it in the oven or on the stovetop. Cook it in or over low to medium heat for 30 minutes per pound or until its internal temperature reaches 145°F.
Once done, let the meat rest, then slice the steak against the grain and serve it with the braising liquid.
Related Article: A Brief History of Mayonnaise
3. Serve Steaks with Healthy Sauces
Steaks are best enjoyed as they are. If you use the right herbs and spices to season the meat, you won’t need to douse it with anything to boost its flavor.
If you and your loved ones can’t eat steaks without a sauce, choose ones with low fat and sodium content.
Béarnaise, which is a popular steak sauce, is made of egg yolks and melted butter. Because of this, while tasty, it is one of the fattiest, unhealthiest steak sauces around.
Gravy is not necessarily a better option since it is essentially fat mixed with flour. Store-bought steak sauces are high in sodium and artificial flavor enhancers and, therefore, are not too healthy as well.
If you and your fellow diners need to put sauce on your steaks, opt for peppercorn sauce, which is made of wine or brandy, beef stock, and green peppercorns. These are ingredients that are lower in fat and calories.
Regardless of the type of sauce you have, avoid dousing the meat with it; use it sparingly. And if you and your loved ones can learn to enjoy eating well-seasoned steaks, do so.
4. Prepare Low-calorie & Low-fat Side Dishes
A steak dinner won’t be complete without a side dish or two. However, to ensure your meals won’t cause you to gain unnecessary weight, prepare healthy sides as well.
If you are cooking potatoes, serve them baked or mashed.
Also, sweet potatoes are more nutritious, so consider choosing them as your sides.
Regardless of which variety you select, avoid adding butter, cheese, gravy, and bacon since they are high in sodium, saturated fat, and calories.
In case you are serving spinach, asparagus, cauliflower, broccoli, and other vegetables, avoid creaming and deep-frying them. If you do, you will have sides that are high in calories and fat.
The best and healthiest ways to cook your vegetables for side dishes are to sauté, steam, or grill them.
Season them lightly as well.
5. Serve Healthy Beverages & Desserts (to Complete the Steak Meal)
Lastly, round off your steak dinners with the right beverages and desserts.
Water is still the best drink to accompany each meal. Steak is also best paired with red wine, which is a better option than beer and other high-calorie cocktails and fizzy beverages.
If your younger dining companions are asking for other beverages, give them fresh fruit juices.
For dessert, instead of serving and digging into some cheesecake, pie, or ice cream, opt for fresh fruits.
Sherbets, yogurt parfaits, and fruit shakes or smoothies are healthy, refreshing, and delicious and can satisfy anyone’s sweet tooth and complete the meal.
All in all, remember that steaks always make excellent main dishes for dinner. If you get your steaks from trusted beef suppliers, you may even be tempted to have this protein for dinner on most nights, whether there is a special occasion or not.
By following these tips, you can indulge and serve healthy meals that everyone will love.
James is the Founder & CEO of GurusWay.com. Majoring in Business and other life-changing sectors, James covers helpful content and shares his experience with the targeted audience.