Reduced Fat 'Steak and Potatoes' Dinner by Dr. Donald A. Miller

For steaks, one can select leaner cuts, such as round steak. Broiling such cuts can make rather dry results, so cooking in covered skillet, perhaps with some tomatoes or tomato sauce, should be considered. Look in ethnic cookbooks. Avoid barbecue or steak sauces which are high in sugar, fructose, or oils.

Here's a trick I find useful. Combine 4 to 8 ounces of lean ground beef with diced or dried garlic (not garlic salt), some green herbs (e.g., Italian Seasoning), and one to two teaspoons of real soy sauce or a sugar free steak sauce. Shape the mix into a patty or steak shape. The result can be fried or broiled. Portions can be wrapped in plastic film for freezing, later to be thawed in refrigerator, or at room temperature, or gently in a microwave oven.

What about the poor potato? Here are several ways to prepare with little or no fat added.

Baked Potato: use unsweetened yogurt for the topping.

Mashed Potato: instead of butter or margarine, make a very concentrated solution of powdered skim milk in water. Add cautiously, to avoid making potato soup.

Steamed: sliced potato, perhaps with carrots, can be cooked in a pressure cooker, a steam cooker, or microwaved in a covered dish. For the latter, mixing potato and carrot slices will help keep the potato slices from sticking together. Try microwaving from 3 to 7 minutes or so, to not over cook, and to allow adding little or no water.

Other than the soy sauce, a reduced salt version of one of the better Japanese brands, I seldom add any salt to my foods. People who perform physical labor, especially out of doors, could need more salt and water than I do. Remember that most prepared foods already contain salt and sodium based preservatives.

Keep a few nutritional concepts in mind, and experiment. I would like to hear of food inventions by my readers.

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BIO:

Dr. Donald A. Miller is author of "Easy Health Diet" http://easyhealthdiet.com/diet.htm, "Easy Exercise All Ages" http://easyhealthdiet.com/eeaa.htm, and numerous free articles on health http://easyhealthdiet.com/articles/.
Seven of ten deaths are caused by preventable diseases.

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