Special Diet Information

CoumadinŽ (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"My favorite animal is steak."
-Fran Lebowitz, American Writer and Humorist

The refrigerator light goes on...

Yes, you can eat steak and be healthy. I will also say that I love this technique using the maple syrup. When it hits the hot pan and sears the sugars crystallize and enhance the umami flavor of the beef.

Cholesterol in Red Meat

Trimming beef, lamb and pork of fat reduces calories simply by lowering the amount of fat. From a health standpoint this is key because there is clear proof that consuming fewer calories in the form of saturated fat lowers the risk of heart attack and stroke.

There is not much cholesterol in the fat, though. It is found in the meat itself, so the amount of cholesterol is fairly similar in most cuts of meat. Each ounce of red meat has about 25 mg of cholesterol.

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Maple Herb Crusted Rib Eye Steak

Servings = 4 | Serving size =4 ounces steak

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe keeps well for sandwiches the next day.

Serve with Roasted Garlic Mashed Potatoes or Roasted Corn on the Cob or Plain Mashed Potatoes or Mashed Yams or Plain Mashed Potatoes - Low Sodium Version or Roasted Garlic Mashed Potatoes - Low Sodium Version or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version

AND

Serve with Shredded Brussels Sprouts or Sauteed Spinach or Romaine with Heirloom Tomatoes with Orange Vinaigrette and Romano Cheese or Parmesan Squash or Pan Grilled Broccoli or Pan Grilled Asparagus or Lemon Butter Brussels Sprouts or Herbed Zucchini or Shredded Brussels Sprouts - Low Sodium Version

4 Tbsp curley parsley
3 Tbsp oregano (minced)
3 Tbsp chives
3 Tbsp fresh tarragon
3 Tbsp rosemary
3 Tbsp maple syrup
1/2 tsp salt
1/4 tsp fresh ground black pepper
4 4 ounce rib eye steaks (small end - well trimmed)
spray olive oil

Preheat the oven to 450°F. Place a 12 inch non-stick skillet in the oven.

Mix the minced herbs together and place on a plate.

Pour the maple syrup onto a second plate.

After the steaks are trimmed and you are ready to begin cooking sprinkle with the salt and pepper. Dip one side of the steak in the maple syrup and then turn to coat thoroughly.

Dip the coated steak in the herbs turning to coat completely. Pat the herbs in place. Repeat for each steak. If there is left over maple syrup or herbs recoat the steaks.

Remove the hot pan from the oven and spray lightly with oil. Immediately add the steaks to the hot pan so that they sear well. Return the pan to the oven and cook for about 4 minutes on the first side. Turn the steak to sear the other side and return to the oven.

Cook on the second side for about 6 minutes for rare.

 
 

Nutrition Facts

Serving size = 4 ounces steak

Servings = 4

.

Amount Per Serving

Calories 241 Calories from Fat 93
  % Daily Value
Total Fat 10g 16%
    Saturated Fat 2g 19%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 67mg 22%
Sodium 367mg 15%
Total Carbohydrates 13g 4%
    Dietary Fiber 1g 6%
    Sugars 9g  
Protein 24g  
Vitamin A 13% Vitamin C 14%
Calcium 8% Iron 25%
Vitamin K 81 mcg Potassium 567 mg
Magnesium 42 mg

 
Dr. Gourmet Healthy Recipes : Main Course : Maple Herb Crusted Rib Eye Steak