Beef up on steak: deliciously cover your flanks for high-protein, low-fat muscle meals

Muscle & Fitness, Oct, 2004 by Laura Creavalle

STEAK IS BACK IN A BIG WAY. With the popularity of lowcarb diets and a return to basics within bodybuilding nutrition--fewer carbs and more protein--red meat and flavorful steaks are back in vogue. Three decades ago, bodybuilding legends like Arnold Schwarzenegger, Franco Columbu and Sergio Oliva thrived on meat, which they deemed the best source of muscle-building protein available.

Midway into the 1980s, the bodybuilding community made a sharp U-turn, switching from red meat to fowl and fish, and from a moderate intake of dietary fat to extremely low levels. These days, bodybuilders are stampeding back to the butcher, albeit for leaner cuts. The reasons: With an emphasis on controlling saturated fat intake, cattlemen bring to market a product that's lower in fat than yesteryear. Throw in the fact that beef can't be beat in terms of energy-supporting B vitamins and strength-supporting creatine and zinc, the mineral that supports testosterone, and you can certainly understand why beef sales have gone through the barn roof.

And did I mention the taste? Beef offers a distinctive taste completely unique among protein foods. A mouth-watering entree can be quickly and easily prepped with some salt, a little pepper and maybe a pinch of garlic. If you query top bodybuilders, many will tell you flank is a favorite cut. With nearly as little dietary fat as chicken breast and a heck of a lot of flavor, it has become a standard among top athletes.

Try both recipes for a different take on lean steak.

To order Laura's cookbooks, A Taste of Club Creavalle or The Lite Lifestyle, visit www.nutramedia.com or call (207) 782-3121.

RELATED ARTICLE: FLANK STEAK GARLIC TERAYA

3 Tbsp. teriyaki sauce
1-2 garlic cloves, peeled and crushed
1 tsp. crushed ginger
12 oz. flank steak
Nonstick cooking spray

Preheat broiler. Spray rack in broiler pan with nonstick cooking spray. In a small bowl, combine teriyaki sauce, garlic and ginger. Rub mixture on steak; let stand 10 minutes. Place steak on broiler rack and broil 4 inches from heat for 3-5 minutes per side or until done to taste. Be careful not to overcook lean beef. Slice steak thinly across the grain. Serve with grilled vegetables.

Nutrition Facts: Makes two servings; per serving: 241 calories, 35 g protein, 5 g carbohydrate, 9 g fat, trace fiber.

RELATED ARTICLE: Flank Steak Cajun Style

3 Tbsp. Worcestershire sauce
2 tsp. hot pepper sauce
1-2 garlic cloves, peeled and crushed
1 tsp. thyme leaves
Pinch salt and pepper
12 oz. flank steak
Nonstick cooking spray

Preheat broiler. Spray rack in broiler pan with nonstick cooking spray. In a small bowl, combine Worcestershire sauce, hot sauce, garlic, thyme, salt and pepper. Rub mixture on steak; let stand 10 minutes. Place steak on broiler rack and broil 4 inches from heat for 3-5 minutes per side or until done to taste. Be careful not to overcook lean beef. Slice steak thinly across the grain. Serve with grilled or steamed vegetables.

Nutrition Facts: Makes two servings; per serving: 233 calories, 35 g protein, 3 g carbohydrate, 9 g fat, trace fiber.