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KETO LOW-CARB STEAK MARINADE (HEART HEALTHY)

KETO STEAK MARINADE

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I decided to do a Keto rendition of Martha Stewart’s steak marinade.  The ingredients in Martha’s marinade are olive oil, soy sauce, lemon juice, and garlic. On the Keto Low-Carb path, we want to keep our sodium intake to a minimum. So, I substituted the soy sauce with coconut aminos. It’s healthier and far lower in sodium. I also wanted to make sure the resulting steak with the marinade flavors paired nicely with a style of red wine. I added fresh rosemary and peppercorns to the marinade recipe. Man, this marinade completely tenderized the meat and made the steak so highly flavorful.  Both my husband Shawn and I are now hooked on this super healthy marinade.

WHAT IS THE NUTRITIONAL VALUE OF THIS KETO STEAK MARINADE?

This Keto Steak Marinade is better for your heart than one using soy sauce.  As mentioned above, I used coconut aminos as a substitute for soy sauce.  It has so many benefits.  First, coconut aminos have the color and taste of light soy sauce with dramatically reduced sodium. It is made from the sap of coconut blossoms and is a great alternative for those who are allergic to soy or gluten. Coconut aminos are low in calories, low in sodium and high in amino acids, which are essential for building and repairing muscles. It also contains vitamins and minerals such as potassium, magnesium, and iron. It is also rich in antioxidants that can help protect the body from damage caused by free radicals. Overall, coconut aminos can be a healthy addition to a well-balanced diet. A fabulous alternative with just as much flavour, in my opinion

WHAT IS THE TASTE PROFILE OF THIS KETO STEAK MARINADE?

The Keto Steak Marinade brings out a few different taste sensations in the resulting steak. The marinade olive oil contributes a layer of fattiness to the steak, keeping it moist and rich. The lemon juice acts to tenderize the meat, but also offer a little tanginess to the steak. This tanginess harmonizes with the saltiness from the coconut aminos. Add the pleasant bitterness from the garlic and rosemary, and you have a fabulous combination of all the taste sensations.

Tanginess, saltiness, bitterness, and umami (from the steak itself).

WHAT WINE HARMONIZES WITH A STEAK COOKED IN THIS KETO STEAK MARINADE?

As mentioned above the predominant taste sensations in this Keto Steak Marinade are tanginess (lemon), saltiness (coconut aminos), pleasant bitterness (garlic and rosemary). Add to this the fattiness from the olive oil and the steak itself and the steak’s fifth taste sensation of umami. This marinade on steak demands an austere red wine! Hunt for a wine with some weight to match the fattiness of steak. The wine should have some bitterness and astringency from the tannin. This austerity will match the garlic and rosemary bitterness. Reds, like whites, have acidity. The wine’s natural acidity will complement the hint of tanginess from the lemon, all the while offsetting the saltiness from the coconut aminos. Standing out will be the flavour of pepper! Delicious! Think Cabernet Sauvignon, Cabernet Franc, Zinfandel, Shiraz.

WINE TIPS:
ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT OTHER KETO (HEART HEALTHY) RECIPES CAN I ENJOY?

KETO LOW-CARB ZUCCHINI TAPAS

KETO LOW-CARB ZUCCHINI TAPAS

Keto Low-Carb Zucchini Tapas (Heart Healthy)

Keto Low-Carb Cold Pasta Salad (Heart Healthy)

Keto Low-Carb Smoked Salmon Rolls (Heart Healthy)

Keto Low-Carb Pulled Pork (Heart Healthy)

Keto Low-Carb Mayonnaise (Heart Healthy)

HOW DO YOU PREPARE THIS KETO STEAK MARINADE?

KETO LOW-CARB STEAK MARINADE

Measure all ingredients

 

KETO LOW-CARB STEAK MARINADE

Mix all ingredients in the bowl.

 

KETO LOW-CARB STEAK MARINADE

Place steaks in a nonreactive dish, and pour marinade over top.  Cover, and refrigerate for at least 4 hours or overnight.

Print
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Keto Steak Marinade

KETO STEAK MARINADE


  • Author: Shari MAC
  • Total Time: 4.2 Hours
  • Yield: 4 1x
  • Diet: Gluten Free

Description

Keto Steak Marinade is so delicious and contributes flavour and tenderness to steak.  The recipe uses olive oil, coconut aminos, freshly squeezed lemon juice, and garlic.


Ingredients

Units Scale

1/4 cup olive oil

1/4 cup coconut aminos or low-sodium soy sauce

1/4 cup freshly squeezed lemon juice

5 cloves garlic, minced

A couple of sprigs of favorite herb (i.e. rosemary/optional)

1 tablespoon peppercorns (of choice)


Instructions

  • In a bowl combine all ingredients, whisk together.  Place steaks in a nonreactive dish, and pour marinade over top.  Cover, and refrigerate for at least 4 hours or overnight. Cook steaks as per your own directions.

Notes

  • The recipe is based on the keto version and is approximate only.  One serving has 4.6 grams of net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • Prep Time: 4 Hours
  • Cook Time: 20 Mins
  • Category: KETO LOW-CARB
  • Method: FRYING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 504
  • Sugar: 0
  • Sodium: 21
  • Fat: 56.1
  • Saturated Fat: 8.1
  • Unsaturated Fat: NA
  • Trans Fat: NA
  • Carbohydrates: 4.6
  • Fiber: 0
  • Protein: 0
  • Cholesterol: 0

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