By now I have pretty much every book written by the folks who created the South Beach Diet, so when I saw The South Beach Diet Supercharged I didn't plan to buy it. Then my local Costco got the book, and when I looked through it I saw the newly expanded food lists, and I'm sure you can guess what happened next. Yes, I have the new book now, and I do like having the list of "foods to enjoy" spelled out a bit more clearly in this book.
Steak is something a lot of Americans love, and sometimes people write and ask me if you can eat steak on the South Beach diet. Of course, I'm not a representative of South Beach, so I can only give my opinion, but I tell them you can eat steak if it's lean steak. The new books spells it out more clearly, specifying that "lean" means 10 grams or less total fat and 4.5 grams or less saturated fat per 100 grams. In other words, if you're following South Beach you should choose steaks that are less than 10% fat. That's not actually that hard to do, if you're willing to do a little trimming.
I'm not a big steak eater, but I do eat it once in a while and recently I bought some steaks to cook for my dad and stepmother. You can see by looking that this Top Loin New York Steak is more than 10% fat.
However, once I cut off the fatty parts that I wouldn't have wanted to eat anyway, there is only a small amount of fat left.
I had been experimenting with a few different versions of Montreal Steak Seasoning that I found online to come up with a combination I really liked, so I rubbed the steak with a tiny bit of olive oil, followed by the steak seasoning blend, then cooked it on the grill, and the steak was delicious, even if I'm still finding meat to be very hard to photograph! (Remember that olive oil is considered a "good fat" for South Beach.)
One ingredient I thought was a good addition to the steak rub blend I settled on was this Smokehouse Pepper which was sent to me by McCormick. (Full Disclosure: I rarely accept product samples from people who hope to have a product mentioned on the blog. If I do sample something, I never accept payment for writing about a product, and I only feature products which are something I would personally buy and think my readers would like.)
Kalyn's Take on Montreal Steak Seasoning Rub
(Makes a little more than a cup, could cut recipe in half if you don't cook beef that often. I used about two teaspoons of this mixture to season each steak. See list after the recipe for online sources I found which inspired my version.)
3 T Paprika (I used sweet paprika)
2 T black pepper (I used Smokehouse Pepper)
3 T salt (I used kosher salt)
3 T garlic powder (or granulated garlic)
2 T onion powder (or granulated onion)
2 T ground coriander
2 T dill weed
2 tsp. Cayenne pepper
Combine all spices in a small bowl and stir together. Store unused portion in a glass jar with a tight-fitting lid. When using, be careful to apply the steak seasoning with one hand and rub with the other so you don't contaminate the unused portion.
South Beach Suggestions:
In The South Beach Diet Supercharged the list of approved steak choices includes Flank steak, London broil, Sirloin steak, T-bone, Tenderloin (filet mignon), Top loin, and Top round.
Other Montreal Steak Seasoning or Steak Rub Recipes:
Copycat Montreal Grill Seasoning from Coffee and Cornbread
Montreal Steak Seasoning from Chow
Sizzlin' Steak Rub from Nicole Weston at Slashfood
Spicy Steak Rub from The Spice Must Flow
Outback Steakhouse Steak Seasoning from Taming the Diabeastie
Tips from Other Bloggers about Cooking Steak:
(Recipes from other blogs may not always be South Beach Diet friendly, check ingredients.)
The Finger Test to Check the Doneness of Meat from Simply Recipes
How to Turn Cheap "Choice" Steaks into Gucci "Prime" Steaks from Steamy Kitchen
My Seven Steak Rules from Slurp and Burp
How to Grill Steak Like a Texan from The BBQ Report
How to Cook Perfect Sirloin Steak from The Cottage Smallholder
More Herb Blends on Kalyn's Kitchen:
I like to make herb and spice mixtures each year for a holiday gift, and you can find those in the Christmas Recipes on the blog.