Pat Quinn's Marinated Steak
Contributed by: News Canada
Have you made the Heart-Healthy Commitment? Pat Quinn's recipe for success
(NC) - According to an Ipsos-Reid survey* of more than 1,772 Canadians, almost all respondents (97 per cent) with high cholesterol also have at least one additional risk factor for heart disease (i.e., a family history of heart disease, high blood pressure, diabetes, high body mass index, smokes cigarettes or cigars), increasing their chance of developing heart disease or having a stroke. What these Canadians need to know is that some risk factors for heart disease, like high cholesterol, can be managed. Maintaining a healthy diet and daily exercise are the first steps to healthier cholesterol levels.
Hockey coach Pat Quinn joined Making the Connection to urge Canadians to take action to protect their heart health. Since developing high cholesterol and heart disease, Pat has made the commitment to lower his cholesterol. Today he enjoys a heart-healthy diet and regular exercise. But, like many Canadians, Pat also needs the help of medication, prescribed by his doctor, to help keep his cholesterol at target levels.
"If I can do it, so can you," says Pat. Pat shares a favorite recipe for marinated steak.
- 2 pounds top sirloin (remove all visible fat)
- 1/2 cup fresh lemon juice
- 3/4 cup olive or canola oil
- 3 tbs dry white wine
- 1/2 cup chopped onion
- 2 tbs each finely chopped rosemary and finely chopped sage
- 1 tbs Dijon mustard
- 3 cloves minced garlic
- Dash salt and pepper
Place steak in oblong baking pan and set aside. Combine all other ingredients in small bowl; pour marinade over steak and turn to coat evenly. Cover and refrigerate several hours or overnight. Turn meat occasionally. Grill over hot coals (Pat recommends serving medium rare to rare). Carve across grain in thin slices 1/8 to 1/4 inch thick.
Serve with grilled vegetables.
Heart-Healthy Tips from a Dietitian
- The next day, make a tasty lunch with the left over steak. Slice the left over meat, overlap on a whole wheat crusty bun and top with lettuce and tomato. Or, roll in a tortilla and go!
- Did you know that a heart-healthy portion of meat or fish is 3 to 4 ounces—about the size of a deck of cards? Three ounces of lean sirloin has only 180 calories and 7 grams of fat. But increase that serving to nine ounces and you will consume 540 calories and 21 grams of fat!
It's time Canadians make the commitment and take charge of their heart health. If you have high cholesterol, make sure it's properly managed to reduce the risk of developing heart disease or stroke. For many Canadians, a healthy diet and regular exercise are not enough to reach target cholesterol levels. Ask your doctor about your target, and then take action to reach it.
For more heart-healthy recipe ideas and information about cholesterol and how it affects your heart health, visit the Making the Connection Web site at www.makingtheconnection.ca.
Making the Connection is a program dedicated to the ongoing education of Canadians about the dangers of high cholesterol, and to encouraging Canadians to take action to control high cholesterol to reduce the risk of heart attack and stroke.
*On-line survey conducted by Ipsos-Reid with 1,772 Canadian men (aged 40 plus) and women (aged 50 plus).