This steak fits right into your schedule—it can marinate for as little as 30 minutes or as long as 8 hours—and it is equally good whether cooked on the stovetop, grilled, or broiled. Rice and Vegetable Pilaf (page 252) goes well with it.

　　

Ingredients

Serves 4; 3 ounces beef and 1/2 cup topping per serving

　　

Sirloin

1 teaspoon grated lemon zest

　　2 tablespoons fresh lemon juice

　　2 medium garlic cloves, minced

　　1 teaspoon dried oregano, crumbled

　　1/4 teaspoon pepper

　　1 pound boneless top sirloin steak, all visible fat discarded, cut into 4 pieces

　　

Topping

2 cups grape tomatoes or cherry tomatoes, halved

　　2 tablespoons chopped kalamata olives

　　2 tablespoons crumbled fat-free feta cheese

　　1 tablespoon red wine vinegar

　　

Step 1

In a large shallow glass dish, stir together the lemon zest, lemon juice, garlic, oregano, and pepper. Add the beef, turning to coat. Cover and refrigerate for 30 minutes to 8 hours, turning occasionally.

　　

Step 2

Meanwhile, in a medium bowl, stir together the topping ingredients. Cover and refrigerate until ready to serve.

　　

Step 3

Drain the beef, discarding the marinade.

　　

Step 4

Heat a large nonstick skillet over medium-high heat. Cook the beef for 4 to 5 minutes on each side, or to the desired doneness. (If you prefer, grill the beef on medium high or broil it 5 to 6 inches from the heat as directed.) Serve the beef with the topping.

　　

Nutrition information

Step 5

(Per serving)

　　

Step 6

Calories: 179

　　

Step 7

Total fat: 5.5g

　　

Step 8

Saturated: 2.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 3.0g

　　

Step 12

Cholesterol: 56mg

　　

Step 13

Sodium: 186mg

　　

Step 14

Carbohydrates: 6g

　　

Step 15

Fiber: 1g

　　

Step 16

Sugars: 3g

　　

Step 17

Protein: 26g

　　

Step 18

Calcium: 35mg

　　

Step 19

Potassium: 542mg

　　

Dietary Exchanges

Step 20

1 vegetable

　　

Step 21

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition