Chef Robert Irvine’s Healthy Steak Recipes 3 Ways

Chef Robert Irvine’s Healthy Steak Recipes 3 Ways



Chef Robert Irvine’s new series shows you how to add variety to your favorite meals by cooking them three ways. When chicken gets old, try out one of these three steak recipes!
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Of the meats that make their way onto our plate, steak is the best in protein. But, since it’s harder for the body to break down, it’s not often a staple, like chicken or turkey. Make the most of your biweekly steak nights by trading in boring and plain for one of these Irvine-approved recipes.

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| Mustard Flank Steak |

While an inexpensive and typically tough cut of meat, flank steak has great flavor and is very versatile. With the help of a tasty marinade, it can be tenderized. This first marinade uses mustard as an emulsifier that thickens and flavors at the same time. Combined with the salty-sweet tang of balsamic, this marinade will have you recreating this recipe till the cows come home.

Ingredients
– Flank steak, 8 oz.
– Balsamic vinegar, 1/4 cup
– Olive oil, 1/4 cup
– Mustard, 2 tbsp
– Pepper, to taste
– Salt, to taste
– Basil, to garnish

Directions
1. Make a simple marinade using the olive oil, balsamic vinegar, and mustard. Use whichever type of mustard you prefer (Dijon used here). Whisk together.
2. Place steak directly in the marinade. Cover in plastic wrap.
3. Leave in the refrigerator for a few hours.
4. Sauté or grill the steak for about 4 minutes on each side, or until internal temperature reaches 135 degrees F. When finished, slice at an angle to cut through the toughness of the muscle.
5. Garnish with basil.

Nutrition Facts
– Serving size: 1 steak
– Recipe yields: 4 servings
– Calories: 495
– Fat: 32 g
– Carbs: 6 g
– Protein: 48 g

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| Flank Steak with Jicama Salsa |

The tuber jicama is a great base for a steak-paired salsa. Its crisp texture and fresh taste make it the perfect base for the tomato and tomatillo blend. Whip the salsa up the night before to give the flavors time to meld.

Ingredients

Marinade
– Flank steak, 8 oz.
– Jalapeno, chopped, 1 tbsp
– Lemon juice, 1 tbsp
– Garlic, minced, 1 tbsp
– Olive oil, 1 tbsp

Jicama Salsa
– Tomatillos, diced, 1/4 cup
– Jicama, diced, 1/4 cup
– Tomatoes, 1/4 cup
– Lemon juice, 1/8 cup
– Olive oil, 1/4 cup
– Cilantro, to taste
– Salt, to taste
– Pepper, to taste

Directions
1. For the salsa, combine chopped tomatillos, tomatoes, jicama, oil, cilantro, and lemon juice. Add a pinch of salt and pepper.
2. Cover in plastic wrap, and place the salsa in the fridge.
3. For the marinade, combine a chopped jalapeno, garlic, oil, and lemon juice. Blend.
4. Allow flank steak to marinate overnight.
5. Grill or sauté for about 4 minutes on each side, or until internal temperature reaches 135 degrees F.
6. Cut steak at an angle.
Pro tip: If you find your cutting board sliding as you slice, place a wet paper towel underneath it to eliminate shifting.

Nutrition Facts

Steak with Marinade
– Serving size: 1 steak
– Recipe yields: 4 servings
– Calories: 433
– Fat: 22 g
– Carbs: 10 g
– Protein: 49 g

Jicama Salsa
– Serving size: 1/4 recipe
– Recipe yields: 4 servings
– Calories: 129
– Fat: 14 g
– Carbs: 2 g
– Protein: 0 g

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| Cumin and Coriander Flank Steak |

This dry rub is easy to whip up and can be made stronger by sitting overnight. Pair with a fresh black bean salsa for color, texture, and a little extra protein.

Ingredients

Marinade:
– Flank steak, 8 oz.
– Cumin, 2 tbsp
– Coriander, 2 tbsp

Black Bean Salsa
– Red onion, diced, 1/4 cup
– Roasted red pepper, diced, 1/4 cup
– Black beans, 1 cup
– Vinegar, 2 tbsp
– Cilantro, 1/8 cup
– Olive oil, 2 tbsp
– Salt, to taste
– Pepper, to taste

Directions
1. Mix cumin and coriander, making sure to meld.
2. Rub into flank steak. Grill or sauté for about 4 minutes on each side, or until internal temperature reaches 135 degrees F.
3. While the steak cooks, combine red onion, roasted red pepper, cilantro, black beans, vinegar, and olive oil. Mix, and garnish with salt and pepper.

Nutrition Facts

Steak with Marinade:
– Serving size: 1 steak
– Recipe yields: 4 servings
– Calories: 367
– Fat: 19 g
– Carbs: 1 g
– Protein: 49 g

Black Bean Salsa:
– Serving size: 1/4 recipe
– Recipe yields: 4 servings
– Calories: 116
– Fat: 7 g
– Carbs: 10 g
– Protein: 3 g

35 Comments

  1. Check out Chef Robert Irvine's Healthy Chicken Recipes 3 Ways ► http://bit.ly/2q6aNxf

    Chef Robert Irvine's Fit Crunch Bars ► http://bbcom.me/2q5Mwrl
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  2. Please Please, show something vegetarian high in protein for vegetarian people..

  3. Who else things he's sexy 💪💪💪🤤🤤🤤🤤🤤🍆🍆🍆

  4. Abogado el que tengo aqui colgado ??? what about trembolona and dianabol stuff ???

    PD: Salu2 !!!

  5. So bad for you wtf? Heart attack much?

  6. Impressive! I like the whole steak meal and recipe idea, it looks so good and tender. I'm going to try to make this for sure 💪😋🏋️

  7. MEDIUM RARE??? THAT'S STRAIGHT RAW MEAT BLEAHH!

  8. Love is cooking videos , his accent and physique makes me more dedicated to my training. Thank you so much for these videos

  9. lol……..his day time show is trash maury jerry springer garbage

  10. There's nothing healthy about this but cool recipe nonetheless.

  11. This guy's head is stuck slightly tilted to the right

  12. The butt? Absolutely not. The butt (in butcher terms) is the shoulder (nothing to do with the rear end). He is correct that it is the side abdominal muscle though. Perhaps butt in the UK mean something different.

  13. I love when they say flank steak is inexpensive…….. Like $20 a lb around here

  14. Chef Irvine blew a monster fart in my face at a wine and food event in AC. He was like “I eat a lot of my protein bars, that’s just air fat leaving my body.” And I just looked at him like wtf man, you nearly knocked me into the other room

  15. Anything below well done, should degrade your credit score. Stop wasting perfect meat, if you don’t cook well done, then don’t waste meat at all.

  16. The way this steak is being prepared is EXTREMELY Offensive

  17. It looks like ceviche, when he was putting it on the second plate.

  18. "Maaan i rub my eyes with jalapeños. " is what i hear in the back as i watch this

  19. Even though hes english the way he said 'basil' bugged me you can so tell he's an Americanized chef

  20. Wanna se the 🔛 cooking 🔛 not chef face

  21. Loving your videos. Food looks amazing, like the info on how it helps the body, you make cooking look very enjoyable. Good job

  22. He didn't even show how to cook them

  23. has anybody tried any of the recipe?

  24. robert irvine vs gordon rammsey

  25. When he said “versatile” it reminded me so another cook

  26. So what if you don't like chicken?

  27. Gordan Ramsay bodybuilding version

  28. The first steak worked perfectly I put it in the marinade and came back and it cooked itself medium rare just like in the video 👍

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