Red meat in moderation remains health-conscious option

When people talk about the usual “bad for you” foods, steak – or anything with red meat – always comes to mind.

Sure, a rib-eye steak the size of your plate isn’t the most health-conscious option for dinner, but the truth is, a little red meat can fit into a healthful diet. Lean beef is a good source of protein and B vitamins. In fact, just 4 ounces of beef provide 65 percent of the recommended daily amount of vitamins B6 and B12.

This recipe is a great way to enjoy the taste and benefits of beef without going overboard. Skirt steak is an inexpensive, versatile and lean cut. The flavorful marinade, punched up with orange juice, cumin and oregano, gives the steaks plenty of flavor. To keep serving sizes of the beef under control, slice the steak and serve 4-ounce portions on top of salad, or next to mounds of grilled vegetables with couscous or rice, or tuck them into a sandwich with arugula and hearty country bread.

Orange-Soy Skirt Steaks

Adapted from “The Sunset Grill”

2 beef skirt steaks (2 1/2 pounds total)

2 cups fresh orange juice

1/4 cup reduced-sodium soy sauce

4 to 5 cloves garlic, minced

1 teaspoon coarsely ground black pepper

1 teaspoon dried oregano

1/2 teaspoon ground cumin

Salt and freshly ground black pepper

Rinse the steaks and pat dry. In a 1-gallon resealable plastic bag, combine the steaks, orange juice, soy sauce, garlic, pepper, oregano and cumin. Seal the bag and chill at least 4 hours or up to 1 day, turning occasionally.

Prepare a grill for cooking over high heat. First, oil the grill rack. If using a charcoal grill, prepare a solid bed of hot coals. If using a gas grill, preheat to high (see note).

Lift the steaks from the marinade. Discard the marinade.

Lay the steaks on the grill rack, and season with salt and pepper. If using a gas grill, close the lid. Cook the steak, turning once and seasoning the other side with salt and pepper, until rare (cut to test), about 6 minutes on each side, or until medium-rare, about 8 minutes on each side. Transfer the steaks to a platter and serve immediately.

Note: To check grill temperature, count the seconds you can hold your hand, palm side down, 2 to 3 inches above the rack, until it feels uncomfortable: 2 seconds for hot.

Yield: 8 to 10 servings