Mock prime rib makes a holiday feast with less fat | The Honolulu Advertiser

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Mock prime rib makes a holiday feast with less fat | The Honolulu Advertiser | Hawaii's Newspaper

Posted on: Wednesday, November 5, 2008

Mock prime rib makes a holiday feast with less fat

•	Time for Take-out turkey

By Elaine Magee

Q. Everyone in my family likes to eat prime rib during the holiday season, but I would like to make something similar that isn't as rich and heavy. Suggestions?

A. How about using a traditional prime-rib rub on a leaner beef roast? I tried this with a sirloin tip roast with 1/8-inch trim and it worked out very well. Calories were lowered from 466 to 236 for a 4-ounce serving, fat grams went from 40 to 12.5, and saturated fat grams from 16.5 to 4.5. A 4-ounce serving of roasted prime rib (without fat or oil rubbed on it) contains 466 calories, 40 grams fat, and 16.5 grams saturated fat.

MOCK PRIME RIB

1.5 pounds or more beef sirloin tip roast, fat trimmed to 1/8 inch

1 teaspoon canola oil

For the rub:

1 1/2 tablespoons finely chopped fresh rosemary

1 teaspoon garlic salt (1/2 teaspoon garlic powder and 1/2 teaspoon salt can be substituted)

1 1/2 teaspoons paprika

3 teaspoons dried marjoram or dried thyme (or 1 1/2 teaspoons of each)

Preheat oven to 450 degrees. Line a small roasting pan or 9-by-9-inch baking dish with foil and coat the center with canola cooking spray. Rub the outside of the sirloin roast with canola oil.

Add prime-rib rub ingredients to a small food processor or spice grinder and process briefly to blend. Rub mixture on the outside of the roast and place in the center of the prepared pan. Place a meat thermometer in roast so the end of the thermometer is in the exact center of the roast.

Bake in the middle of the oven for 10 minutes. Reduce temperature to 350 degrees and cook until roast registers 150 degrees. Remove from oven and let the roast rest for 10 minutes or more. Cut into slices and serve.

Makes 4 to 5 servings.

Per 4-ounce cooked serving (including the canola oil and rub): 244 calories, 30 g protein, 0 g carbohydrate, 13.4 g fat, 4.5 g saturated fat, 7 g monounsaturated fat, 1 g polyunsaturated fat, 95 mg cholesterol, 0 g fiber, 310 mg sodium. Calories from fat, 50 percent. Omega-3 fatty acids, .2 g; omega-6 fatty acids, .6 g. Weight Watchers Points, 6

Elaine Magee is a registered dietitian. Learn more at www.recipedoctor.com.

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