Surprise Dad With A Healthy Fathers Day Meal By Shane Diet & Fitness Resorts

June 10, 2013 By: consultant 2 Comments

Father’s day is fast approaching, and what better way to celebrate his day than with a healthy take on an all American favorite, a steak! Here at Shane Diet & Fitness Resorts, we all know how much we enjoy grilling and especially in the summertime, but it’s important to keep in mind a healthy balanced diet should also be incorporated. Balance the meal by including steamed vegetables that can be prepared in foil on the grill as well, or make a rainbow cherry tomato salad topped with a little balsamic vinegar. Let’s not forget about dessert; think of including something cool and refreshing such as fresh watermelon, fruit salad, or Greek yogurt parfaits. Even on holidays you should be able to include all your fruits and veggies!

This recipe makes four so it’s perfect for a nice family lunch or dinner that the whole family can enjoy and take part in preparing together.  If you use spinach as the leafy green you are sure to get one iron packed meal. And don’t forget that if you have leftovers you can simply slice the steak and prepare a lunch sandwich for the following day or include it with a fresh salad.

Recipe adapted from EatingWell.com

Recipe adapted from EatingWell.com

Ingredients

  • 1 tablespoon whipped or regular butter, slightly softened
  • 3 teaspoons extra-virgin olive oil, divided
  • 1 tablespoon minced fresh chives, or shallot
  • 3 teaspoons minced fresh oregano, divided
  • 1 teaspoon freshly grated lemon zest, divided
  • 1 teaspoon lemon juice
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 tablespoon minced fresh rosemary
  • 2 cloves garlic, (1 minced, 1 peeled and halved)
  • 1 pound filet mignon, about 1 1/2 inches thick, trimmed and cut into 4 portions of about 3 oz.
  • 4 slices whole-grain bread
  • 4 cups spinach or other leafy green of Dad’s choice

 

Preparation

  1. Preheat grill to high.
  2. Mash butter in a small bowl with the back of a spoon until soft and creamy. Stir in 2 teaspoons oil until combined. Add chives (or shallot), 1 teaspoon oregano, 1/2 teaspoon lemon zest, lemon juice, 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and place in the freezer to chill.
  3. Combine the remaining 1 teaspoon oil, 2 teaspoons oregano, 1/2 teaspoon lemon zest, 1/4 teaspoon salt and pepper, rosemary and minced garlic in a small bowl. Rub on both sides of steak. Rub both sides of bread with the halved garlic clove; discard the garlic.
  4. Grill the steak 3 to 5 minutes per side for medium-rare. Grill the bread until toasted, 30 seconds to 1 minute per side.
  5. To plate: Divide leafy among 4 plates. Place 1 toast on each serving of leafy green and top with steak. Spread the herb butter on top of the steaks and let rest for 5 minutes before serving.

 

Nutrition

Per serving: 303 calories; 14 g fat ( 5 g sat , 6 g mono ); 80 mg cholesterol; 15 g carbohydrates; 29 g protein; 5 g fiber; 438 mg sodium; 462 mg potassium. Nutrition Bonus: Zinc (46% daily value), Selenium (44% dv), Vitamin C (28% dv), Iron (17% dv). Carbohydrate Servings: 1/2 Exchanges: 1 starch, 3 1/2 lean meat, 1 fat

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