Now that I have the numbers for the steak, I’m want to know what the total numbers would be for the whole meal I made.  Keep in mind that Dave and I don’t eat T-bone steaks very often, but we do eat red meat.  I made the T-bones with a variation of the potato duck I cook with salmon.  This duck has zucchini squash, yellow squash, potato, and onions in it.  Here’s how I make it.

Ingredients:squash-potato-onion-garlic

1 yellow squash

1 zucchini squash

¼ small onion (or about 1 TBS)

2 potatoes

1-2 cloves of garlic

Dash of salt

1-1/2 TBS of Margarine

I slice the squash into roughly ¼ thick pieces.  Then I mince the onion.  I peel the potatoes and slice them a bit thinner that the squash. Sometimes I mince one clove of garlic, but today I’m going to be lazy and score two cloves and throw them in whole.  I mix all of this up then sprinkle on a little salt.  I place all of the ingredients on a big piece of heavy-duty foil.  Then I cut 1-1/2 Tablespoons of butter into pats and lay them around on top.  Then I seal then foil at the edge and twist the ends.  You need to make sure it won’t leak we you turn it on the grill.  I put the duck on the grill at medium high heat for 20 minutes, making sure to turn the duck to each side every few minutes.  The duck I made today was pretty big so I took it off and set it on the counter leaving it closed so that it would stay warm while I grilled the steaks.

I like to season my steak very lightly.  I don’t think you should have to season the crap out of a good piece of meat.  So I just add a little garlic salt on one side and some Kansas City steak seasoning on the other, again lightly.  We like our medium rare so it doesn’t take long for them to grill.

finished-steak-meal-uncut

Now what are the numbers for this plate?  Does that margarine ruin the whole thing? Here are the numbers for both the whole meal and just the steak.

It’s a little over 500 calories, and it does have 5 grams of saturated fat, which is a bit higher than I want to aim for in one meal.  However, if you remember my food journal, the night I ate at Olive Garden, that meal was 780 calories with a whopping 20 grams of saturated fat.  So if you look at that, the steak’s not too bad.  Still, I think that we’ll have to look at this again when we do a smaller sirloin steak and maybe serve it with a veggie dish that has no margarine on it. I think I can make it a tiny bit healthier.

chart-steakchart-steak-and-squash

It’s a little over 500 calories, and it does have 5 grams of saturated fat, which is a bit higher than I want to aim for in one meal.  However, if you remember my food journal, the night I ate at Olive Garden, that meal was 780 calories with a whopping 20 grams of saturated fat.  So if you look at that, the steak’s not too bad.  Still, I think that we’ll have to look at this again when we do a smaller sirloin steak and maybe serve it with a veggie dish that has no margarine on it. I think I can make it a tiny bit healthier.