Healthy Makeover: Steak and Chips
Ah, steak and chips. Great British Food at its best! Simple and satisfying, steak and chips is a dish most meat-eaters love. But when the chips are deep fried in vegetable oil, the steak has a layer of fat, and it's all served with a creamy Bearnaise sauce...steak and chips packs a calorific punch.
Love this classic dish but not the calorie count? Try this healthy makeover for steak and chips:
Start with the steak
A serving of steak can be good for us. Red meat has lots of health benefits and nutrients that our bodies need, not forgetting all the protein! However, health experts believe that eating too much red meat regularly can raise cholesterol, increase the risk of heart disease, diabetes and even bowel cancer. Clearly, it’s possible to have too much of a good thing - so cut back on those 12oz mixed grills!
Lowering your portion size and enjoying red meat in moderation is definitely a good idea, but there are further steps you can take. When choosing your steak, go for leaner cuts of beef. Sirloin is lower in saturated fat than ribeye or rump, making it a good (and tasty) choice. When cooking the steaks, use a small amount of healthy oils such as olive or rapeseed oil in a pre-heated griddle pan.
Healthy chips? Yes, really...
Often dismissed as a fatty, carb-laden food that we should stay away from, chips have earned a bad rep. There are ways of making chips healthy though. For starters, there’s no need to deep fry them every time! Oven chips can taste just as good - if not better. Instead of boring old potato chips, use sweet potatoes. They're packed with vitamins, carotenoids, fibre, and have a low glycemic index (GMI). Slice your sweet potatoes into chip shapes (leave the skin on), then arrange on a baking tray. Drizzle with olive oil, a dusting of sea salt. Give them a shake, and bake at Gas Mark 7 for about 20 minutes or until done.
Cut out the deep-fried onion rings and replace with rocket, chopped tomatoes and red onion with a drizzle of chilli or garlic oil for added flavour. Instead of a traditional fried egg, opt for poached. Fan of Bearnaise and creamy mushroom sauces? Try a cool yogurt dip made from greek yogurt and wholegrain mustard, or homemade tomato ketchup.
Think you can beat this healthy makeover for steak and chips? The gauntlet has been thrown....
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