Saturday, April 26, 2014

Sizzlin' Searin' Super Steak and Seasoned Potatoes and Veggies

Single, Slicin' Dicin' and Sizzlin'

Hello, my single slicers, dicers and sizzlers. I hope everyone is having a fabulous week. Today I am going to share with you a scrumptious steak recipe and one of my favorite potato and veggie sides. 

I have decided to do something new this week. I am going to give you the actual nutrition fact breakdown of the recipe that I am preparing for you. I would love, love, love some feed back after this post to see if it is something you all would want to see more often!

Okay, so first things first, lets prepare the potatoes and veggies*. These take longer than steak to cook so its best you get them in the over first!

Ingredients:

1 Large Russet potato or two small red potatoes
1 Tbsp of olive oil 
1/2 tsp of salt
1 tsp fresh cracked pepper (ground is fine is you don't have it)
1 tsp of garlic powder
1 tsp of basil
1 tsp of oregano
1/2 tsp of rosemary

Directions: Pre-heat oven to 375 degrees F. Next wash potatoes well, we are going to leave the skin on! Take your potatoes and dice them into about 1 inch chunks. Place aluminum foil on a baking tray or pan. Lay potatoes in the pan and drizzle with olive oil, then rub the potatoes to ensure an even coating. Next combine and mix the salt, pepper, garlic powder and herbs in a small bowl. Sprinkle the herb mixture over the potatoes. Place the potatoes in the oven for about 30-35 minutes.

* Veggies (optional): Prepare the same as above using carrots, green beans, or broccoli. Roast at 350 degrees F for 20 minutes.

Nutrition Fact Breakdown: (Estimated)
Total Calories: 185
Fat: 13 g monounsaturated
Carbohydrates: 15 g
     Fiber: 3 g insoluble
Protein: 2 g
Sugar: 1 g
Sodium: 500 mg 
Vitamin A, E, C 100%  

Now next up is the steak! In this recipe you can use any steak, but it actually works really well with "cheaper" cuts of meat due to its tenderizing properties.

Ingredients:

1 4-6 oz steak of choice.
2 Cloves of garlic minced
1 Tbsp of Soy Sauce
2 Tbsp of Worcestershire Sauce
1/2 lemon squeezed
1 Tbsp of honey
1 tsp cracked pepper 

Directions: In a large freezer bag combine garlic, soy sauce, Worcestershire sauce, lemon honey and cracked pepper. Close bag and shake and mix well. Next place the steak in the marinade, seal bag, and place in the refrigerator for 25-30 minutes. After 25-30 minutes remove steak from fridge. Over medium high-high heat spray pan or grease lightly. Place all contents in the bag in the pan. Cook to desired temperature. (I like it best medium). 

Cooking times:
Rare: 3-4 min/side
Medium rare: 4-5 min/side
Medium: 5-6 min/side
Well: 6-8 min/side

Nutrition Fact Breakdown (Estimated):
Calories: 315
Fat (Varies on Cut): 12-18 g
    Saturated: 7 grams
Cholesterol: 118 mg
Carbohydrates: 0 g
Protein: 35 g
Sugar: 0 g
Sodium:109 mg
Iron: 4 mg
Zinc: 13 mg
Phosphorus: 288 mg
Magnesium: 33 mg
Potassium: 456 mg
Vitamin B12: 100%

I hope you all enjoy! If you have and questions, comments, concerns, or criticisms, please feel free to leave a comment!