Beef is a favorite source of protein and other nutrients for many people and does not have to be eliminated from a healthy diet, according to doctors at the Mayo Clinic. However, beef also can be an unwanted source of cholesterol and saturated fat. To serve healthier steaks, choose the leanest cuts, then use herbs and low-fat cooking methods.
Preparation
There are a number of ways to prepare a steak to make it healthier. Trim the visible fat, and use marinade to make it more palatable. The best-tasting cuts of steak typically are marbled with fat, making it difficult and usually undesirable to cut out. Instead, buy a cheaper, leaner cut and soak it in a marinade made from soy sauce, wine or vinaigrette. Herbs can be added to the marinade for additional flavor. Steaks can be soaked in the mixture for an hour or in the refrigerator overnight.
Grilling
Grilling is one of the healthiest ways to cook a steak because the excess fat drains off. Grilling typically is done on an outdoor gas or charcoal device, with the heat source below the meat. Steaks should be cooked on a grill that is hot and has been preheated. The grilling time depends on how you prefer your meat. Barbecue sauce often is used when grilling, but to keep the meat healthy, homemade sauce with limited amounts of sugar or salt might be best. The main ingredients for barbecue sauce are tomatoes, onions, vinegar, mustard and brown sugar.
Broiling
Broiling is much like grilling, except the heat source is above the meat. When steaks are placed on a broiler in the oven, they should be set on top of a slated pan or grease trap for the fat to to drain. The pan should be placed about 4 inches below the broiler coils. A marinated steak can be broiled for about 3 minutes on each side, or longer if you prefer your steaks more well-done. Steaks rubbed with herbs and seasonings can be placed underneath the broiler for the same amount of time. To reduce the fat and make cleanup easier, the broiling pan should be sprayed with nonstick cooking spray.
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