Steak Marinade

Marinades are a great way to add flavors to foods without adding many calories. This is my favorite marinade for steak. Just be sure to use lean cuts of meat to minimize your intake of bad-for-your-heart saturated fats. The Mayo Clinic has a great site to help you pick lean cuts of steak that you can view here.

Serves 6

Ingredients:

• 24 oz lean steak
• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 3 tablespoons Worcestershire sauce
• 1 tablespoon salt
• 1 teaspoon black pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme

1. Combine all ingredients except steak and mix well. Set aside.
2. Cut meat into 4 ounce portions. Cutting into serving size pieces will make serving easier and allow more of the meat to be exposed to the marinated and gain more flavor and make portion control easier at mealtime.
3. Place the meat in a gallon size zip lock bag and pour the marinate over.
4. Seal the zip lock bag, then place it in another gallon zip lock bag to avoid leaking. Turn the bag over several times so that the marinate completely covers the meat. Let it marinate in the refrigerator for at least 1 hour and up to over night.
5. Grill the meat over medium heat for ~8 minutes, or until the minimum internal temperature reaches 145 degrees. Serve with grilled or steamed vegetables, and a sweet potato with 1 teaspoon of butter.

Nutrition information per serving:
	Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
4 oz steak	172	7	0	452	0	0	0	25
1 cup green beans	30	0	0	3	6	3	1	1
4 oz baked sweet potato + 1 tsp butter	136	4	2	68	24	4	7	2
Total	338	11	2	523	30	7	8	28

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
4 oz steak	$1.93	$11.56
1 cup green beans	$0.39	$2.34
4 oz sweet potato + butter	$0.23	$1.38
Total	$2.55	$15.28