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PROJECT YOU FINDINGS (12/4/2009)

By Larry




*Happiest of Birthdays to Nancy H., Barry K., Ramin M., Tim G., Chris E. and Chip W. in NYC!!!

*Who says red meat is bad for you? It's an excellent source of protein, and because protein takes longer to digest, it helps you to feel full longer. The longer you feel full, the less likely you will ingest more calories. Choose ground beef labeled "97% lean" or "extralean". Steaks cut from the loin (sirloin tip, T-bone or strip steak) are less fat than other cuts. And, purchase beef that is graded Choice, which has less fat than Prime, but still tastes great. As always, moderation. A single serving of beef should ideally fit in the palm of your hand.


Sirloin Steak with Toasted-Corn Salsa




Yield: 4 servings (Serving size: 4 ounces steak, 3/4 cup salsa)

Ingredients:
-Salsa
*2 teaspoons olive oil
*2 cups fresh corn kernels (about 4 ears)
*1 medium red bell pepper, chopped
*1 scallion, thinly sliced
*1/2 jalapeno pepper, seeded and thinly sliced
*1/2 tablespoon lime juice
*1 teaspoon ground cumin
*2 tablespoons chopped fresh cilantro
*1/4 teaspoon salt
*1/8 teaspoon black pepper

-Steak
*1/2 teaspoon ground cumin
*1/2 teaspoon chili powder
*1 teaspoon ground coriander
*1/2 teaspoon salt
*1 pound Choice sirloin, trimmed

1) For salsa, heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the corn, cook 8 minutes or until it is lightly charred. Transfer corn to a large bowl; let cool. Add remaining salsa ingredients; toss well.
2) For steak, mix first four ingredients (through salt) in a small cup. Rub steak with spices. Grill or broil steak until your temperature preference is reached.
3) Serve with salsa.

Nutrition Information:
Calories per serving: 445
Protein: 42 grams
Carbohydrate: 24 grams
Fat: 12 grams
Fiber: 6 grams


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