Healthy Recipes: Red Meat 5 Ways

As long as you’re careful about portion size and don’t eat it every day, lean red meat can be a healthy choice. It’s loaded with protein and is high in iron, which is easily absorbed by the body. Red meat also gives you a good dose of vitamin B12, which keeps nerve and red blood cells healthy, and zinc, which keeps the immune system working properly. Pair any of these simple recipes with a complex carb, such as brown rice, and some fresh vegetables from the farmer’s market, and you have a tasty, nutrient-packed meal.

MORE: 5 New Ways to Make Chicken

1Pepper Steak with Fresh Vegetables

by Erin Palinski-Wade, R.D., author of the “Belly Fat Diet For Dummies

Why we love this:

It’s hard to find a food that has more health benefits than kale, which is in this dish. It’s super rich in vitamins A, C and K. Kale also has key antioxidants that fight cancer, and it aids in eye health while lowering cholesterol and the risk of heart disease. No wonder it’s touted as the “queen of greens!”

2Pepper Steak with Fresh Vegetables

Ingredients:

8-ounce flank steak

1 medium sweet onion, sliced

1 cup fresh mushrooms, sliced

4 cups kale, chopped

1 tablespoon olive oil

¼ cup vegetable broth

1 teaspoon minced garlic

Steak Seasoning:

1 tablespoon black pepper

1 teaspoon sea salt

1 tablespoon crushed red pepper

1 tablespoon onion flakes

1 teaspoon garlic powder

1/2 teaspoon ground cumin

1/2 teaspoon cayenne pepper

2 teaspoon paprika

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Directions:

Set your oven to broil. Place a pan over medium heat and add in olive oil. Add mushrooms and onions to pan and cook until tender. In a small bowl, mix together dry ingredients for steak seasoning. Place steak on a broiler pan and season top of steak with ½ of pepper seasoning. Place steak in oven near broiler for 5 minutes. Remove from the oven, flip steak, add remaining seasoning on top and place back in the oven for 3-5 minutes until steak reaches the desired doneness. While steak is broiling, remove mushrooms and onions from pan. Add in kale along with garlic and vegetable broth. Cover and simmer for 5 minutes. Remove cover and cook over a medium heat until most of the liquid has evaporated. Once steak is done, arrange cooked kale evenly on two separate dinner plates. Top with ½ of cooked steak. Top steak with cooked mushrooms and onions. Serve warm.

Serves 2

3Grilled Flank Steak with Blackberry Sauce

by Robin Miller, nutritionist and author of “Robin Takes 5: 500 Recipes, 5 Ingredients or Less, 500 Calories or Less, for 5 Nights a Week at 5:00 PM

Why we love this:

Flank steak is packed with zinc, an important mineral that improves immune function, may increase metabolic rate and helps stabilize blood sugar. The meat also provides tons of protein, which satiates your stomach (so long, late-night snacking!). Plus, the blackberry preserves in the dish are rich in fiber and vitamin C.

4Grilled Flank Steak with Blackberry Sauce

Cooking spray

1 pound flank or skirt steak

Salt and freshly ground black pepper

1 cup blackberry preserves

2 tablespoons reduced-sodium soy sauce

1 teaspoon Dijon mustard

Directions:

Coat a stovetop grill pan with cooking spray and preheat to medium-high. Season both sides of the steak with salt and pepper. Add steak to the hot pan and cook for 5 minutes per side for medium doneness (pink in the center). Cook longer for more fully cooked meat. Remove steak from the heat and let stand for 10 minutes. Slice steak across the grain into 1/4-inch thick strips. Meanwhile, in a small saucepan, combine blackberry preserves, soy sauce and mustard. Mix well and set the pan over medium heat. Bring to a simmer. Simmer for 5 minutes. Arrange steak on a serving platter and spoon blackberry sauce over top.

Serves 4

5Southern Style Pork Tenderloin

by Catherine McCord, owner of Weelicious.com and author of “Weelicious: 140 Fast, Fresh, and Easy Recipes

Why we love this:

Pork has less fat than other red meats, which can make it a healthier choice when you’re craving meat. One study found that regular inclusion of lean fresh pork in the diet in place of other meats improved body composition (body fat, weight and waist circumference) without adversely affecting risk factors for diabetes and cardiovascular disease.

6Southern Style Pork Tenderloin

Ingredients:

1/4 cup bourbon

1/4 cup soy sauce

1/4 cup brown sugar

1/4 cup Dijon mustard

1 tablespoon finely chopped fresh ginger

3 garlic cloves, minced

2 whole pork tenderloins, about 2 pounds total, trimmed

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Directions:

Place the first six ingredients in a bowl and whisk to combine. Pour into a large zipper bag or glass container large enough to hold the pork tenderloins and marinate overnight or up to two days. Preheat a grill to high heat, and oil the grates. Remove tenderloins from the bag, reserving the marinade, and grill for 14-15 minutes, turning halfway through or until the internal temperature is 140 F. Remove from heat and set meat aside for 5-10 minutes to allow the juices to rest and redistribute. While meat is resting, place marinade in a small pan. Bring to a boil, reduce to a simmer and cook for 10 minutes. Slice tenderloin on a bias and serve with the sauce if desired.

Serves 6

7Grilled Asian Flank Steak with Wasabi Cream Sauce

by Elizabeth Somer, R.D., author of “The Food & Mood Cookbook

Why we love it:

Aside from the fact that wasabi, often called Japanese horseradish, is full of vitamin C, fiber and minerals, the ginger in this dish can provide relief from arthritis pain, menstrual cramps and muscle soreness. Garlic can also work wonders on keeping your heart healthy and warding off certain types of cancers.

8Grilled Asian Flank Steak with Wasabi Cream Sauce

Ingredients:

Marinade:

1/3 cup soy sauce

Juice and zest of 1 medium orange

2 tablespoons molasses

1 teaspoon fresh ginger, minced

1 teaspoon minced garlic

1 teaspoon sesame oil

1 /2 teaspoon red pepper flakes

1 1/2 pounds flank steak, trim any surface fat

Wasabi cream sauce:

3 teaspoons wasabi powder mixed with 2 teaspoons water

1/4 cup fat-free mayonnaise

1/4 cup fat-free sour cream

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Directions:

In a medium bowl, whisk together all marinade ingredients. Place steak in a large re-sealable plastic bag and pour in the marinade. Press air out of bag and seal tightly. Turn the bag to distribute marinade. Place on a plate and refrigerate for at least 1 hour or up to 8 hours. Turn occasionally. In a small bowl, mix together wasabi powder and water. Add mayonnaise and sour cream. Mix well. Cover and refrigerate until ready to use, or up to 2 days. Remove steak from plastic bag, discard remaining marinade. Allow steak to stand at room temperature for 20 to 30 minutes prior to grilling. Grill over medium-high heat for 8-10 minutes, or until internal temperature reaches 145 degrees for medium-rare. Turn once halfway through grilling time. Remove from grill. Allow steak to rest for 5 to 10 minutes. Cut steak across the grain into thin slices. Serve warm on a plate or platter. Serve wasabi cream sauce separately in a small bowl and dollop a small amount on or beside each serving of flank steak.

Makes 4 servings

9Easy London Broil

by Keri Glassman, R.D., author of “The New You and Improved Diet: 8 Rules to Lose Weight and Change Your Life Forever

Why we love it:

According to the USDA, meat that is less than 5 grams of total fat is considered extra-lean—and London broil (also known as top round steak) literally makes the cut. It is an excellent source of protein, as well as zinc and B vitamins, which are known to help cognitive functioning. And you’ll get plenty of iron, which is good for the immune system. The garlic in this recipe adds a powerful kick of antioxidants such as allicin, which has been linked to fending off heart disease, cancer and even the common cold.

10Easy London Broil

Ingredients:

2 pounds London broil

1/2 cup low-sodium soy sauce

2 tablespoons olive oil

2 tablespoons ketchup

1 teaspoon oregano

1 teaspoon pepper

2 cloves garlic, crushed

Directions:

Rinse meat well. Pierce both sides of meat with fork all over. Mix together all other ingredients. Pour over meat and marinate for 4 hours or overnight. Broil for 10 minutes on each side.

Serves 2

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