How to Make a Healthy Meat and Potatoes Father’s Day Meal

Every year, there is a struggle between giving Dad “what he wants” for Father’s Day dinner and “what’s good for him.” Just because Dad may want a meat and potatoes meal for Father’s Day doesn’t mean it can’t be healthy. He can enjoy a savory steak, baked potato and creamed spinach and still keep it healthy. The keys to making a healthy Father’s Day dinner are quality ingredients, portion size and flavor.

How to Make a Healthy Father’s Day Meat and Potatoes Meal

Step 1

Choose the best ingredients for a healthy Father’s Day meal you can afford. Grass-fed organic beef and produce fresh from the farmer’s market are ideal. When the ingredients are high quality and vibrantly fresh, less salt and butter are necessary to add flavor.

Step 2

Determine an appropriate portion size by considering the size of the diners. A serving of steak should be approximately the size of the palm of the hand. A potato should be the size of a clenched fist. Do not limit fresh vegetables, however. They’re unlimited. This means Dad’s steak is about the size of his palm, not the size of his foot. Limiting portion sizes gives diners foods that are higher in fat and calories, while still enjoying a healthy meal.

Step 3

Preheat the oven to 350 degrees. Pierce the baking potato with a fork to make sure the steam can escape. Place the potato in the heated oven and bake for 45 minutes or until soft. Once done, slice open and place one tablespoon of unsalted butter in it, along with salt and pepper to taste.

Step 4

Spray the six inch frying pan with cooking spray. Place the pan over medium heat for 1 or 2 minutes until hot.
Season the steak by thinking outside the “salt and pepper” box. Herbs, spices and even fruit can be used to season meat. Brush a light coating of barbecue sauce on both sides of the steak. Add salt sparingly for flavor, salting only one side of the meat. This limits the overall sodium content in the dish.

Place the steak in the pan, salt side down and fry for 5 to 7 minutes. Flip the steak over and cook until desired “doneness.” (See the tips for internal temperature.)

Step 5

Spray the saucepan with cooking spray and place over medium heat. Add the spinach and let it cook down for 2 to 3 minutes, or until it is wilted. Add salt and pepper to taste (just a pinch). Lower heat to lowest setting and add 2 tbsp. half and half.

Tips

  • To tell if a steak is done, poke an instant read thermometer into the center of the steak and allow it to take a reading. Based on the internal temperature you can tell when the steak is done to your liking.
    Very rare – 120 degrees
    Rare – 125 degrees
    Medium-rare – 130 to 135 degrees
    Medium – 140 to 145 degrees
    Medium-well – 150 to 155 degrees
    Well-done – 160 degrees

Warnings

  • When working with raw meat, always use a non-porous surface and thoroughly disinfect after using.
    Consuming undercooked meats can cause serious illness. Always cook meat thoroughly.

References

Resources

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