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Grilled Steak with Caper-Herb Sauce

Grilled Steak with Caper-Herb Sauce

Serve a simple steak dinner with grilled garlic bread to soak up every last drop of the flavorful caper-herb sauce.

Yield: 4 servings (serving size: 3 ounces steak and about 1 tablespoon sauce)

 

Ingredients:

•  1 (1-pound) boneless sirloin steak

•  1/4 teaspoon salt

•  1/4 teaspoon freshly ground black pepper

•  Cooking spray

•  1 cup flat-leaf parsley leaves

•  1 cup basil leaves

•  2 tablespoons thinly sliced green onions

•  2 tablespoons extra-virgin olive oil

•  2 tablespoons fat-free, less-sodium chicken broth

•  1 tablespoon capers

•  1 tablespoon fresh lemon juice

•  1 garlic clove, chopped

•  1 canned anchovy fillet, chopped

Preparation:

1.  Prepare grill to medium-high heat.

2.  Sprinkle steak with salt and pepper. Place steak on a grill rack coated with cooking spray; grill 6 minutes on each side. Let stand 10 minutes.

3.  Combine parsley and remaining ingredients in a food processor; process until blended. Cut steak diagonally across grain into thin slices. Serve with sauce.

 

4. Grilled garlic bread: Grill 4 slices French bread 2 minutes on each side or until browned. Brush each slice with 1 teaspoon olive oil; rub with halved garlic clove.

 

 

Jackie Mills, MS, RD, Cooking Light

MAY 2009

 

Source: MyRecipes

 

 

Grilled Steak with Caper-Herb Sauce

 

Serve a simple steak dinner with grilled garlic bread to soak up every last drop of the flavorful caper-herb sauce.

Yield: 4 servings (serving size: 3 ounces steak and about 1 tablespoon sauce)

 

Ingredients:

•  1 (1-pound) boneless sirloin steak

•  1/4 teaspoon salt

•  1/4 teaspoon freshly ground black pepper

•  Cooking spray

•  1 cup flat-leaf parsley leaves

•  1 cup basil leaves

•  2 tablespoons thinly sliced green onions

•  2 tablespoons extra-virgin olive oil

•  2 tablespoons fat-free, less-sodium chicken broth

•  1 tablespoon capers

•  1 tablespoon fresh lemon juice

•  1 garlic clove, chopped

•  1 canned anchovy fillet, chopped

 

Preparation:

1.  Prepare grill to medium-high heat.

2.  Sprinkle steak with salt and pepper. Place steak on a grill rack coated with cooking spray; grill 6 minutes on each side. Let stand 10 minutes.

3.  Combine parsley and remaining ingredients in a food processor; process until blended. Cut steak diagonally across grain into thin slices. Serve with sauce.

4.  Grilled garlic bread: Grill 4 slices French bread 2 minutes on each side or until browned. Brush each slice with 1 teaspoon olive oil; rub with halved garlic clove.

 

Jackie Mills, MS, RD, Cooking Light

MAY 2009

 

Source: MyRecipe

 

 

Make the caper sauce up to 1 day ahead; refrigerate. Bring to room temperature before serving. Recipe by Charlyne Mattox, June 2011; from the Real Simple

 

Ingredients:

•  2 cup(s) chopped fresh flat-leaf parsley

•  1/2 cup(s) olive oil

•  1/4 cup(s) capers, chopped

•  2 tablespoon(s) red wine vinegar

•  1 clove(s) garlic, chopped

•  Kosher salt and black pepper

•  3 T-bone steaks (about 1 1⁄4 inches thick; 4 1⁄2 pounds total) or 3 pounds strip or flank steak

 

Preparation:

1.  In a medium bowl, mix together the parsley, oil, capers, vinegar, garlic, 1 teaspoon salt, and ¼ teaspoon pepper.

2.  Heat grill to medium-high. Season the steaks with 2 teaspoons salt and ½ teaspoon pepper. Grill, turning once, 5 to 7 minutes per side for medium-rare. Let rest at least 5 minutes before slicing. Serve with the caper sauce.

 

March 2012

 

Source: Cooking Light

 

 

 

Cooking whiskey removes the boozy taste, but leaves the sweet oaky flavor behind, which lends itself beautifully to tender grilled skirt steak, as we do here, or to grilled pork or chicken. Serve with baked beans and corn on the cob.

 

Ingredients:

• 1/2 cup(s) reduced-sodium beef broth or chicken broth

• 3 tablespoon(s) whiskey

• 3 tablespoon(s) Dijon mustard

• 2 tablespoon(s) packed light brown sugar

• 1 large shallot, finely chopped

• 1 teaspoon(s) Worcestershire sauce

• 1 teaspoon(s) chopped fresh thyme

• 1 pound(s) skirt steak (see Note), trimmed and cut into 4 portions

• 1/2 teaspoon(s) freshly ground pepper

• 1/4 teaspoon(s) salt

 

Directions:

1.  Preheat grill to medium-high. (No grill? See Broiler Variation.)

2.  Combine broth, whiskey, mustard, brown sugar, shallot, Worcestershire, and thyme in a small saucepan; bring to a boil over high heat. Reduce heat to maintain a lively simmer and cook, stirring frequently, until reduced to about 1/2 cup, 6 to 10 minutes. Remove from the heat.

3.  Sprinkle steaks with pepper and salt. Grill the steak 1 1/2 to 3 minutes per side for medium. Remove from the grill and let rest for 5 minutes. Serve the steak with the sauce.

 

Exchanges: 1/2 carbohydrate (other), 3 lean meat

Carbohydrate Servings: 1/2 Nutrition Bonus: Zinc (38% daily value), Iron (16% dv)

 

Tips & Techniques:

Note: Depending on your region, skirt steak may not be something your supermarket regularly carries — call ahead to make sure it’s available or asks your butcher to order it for you. It’s usually sold in about 1-pound cuts up to 18 inches long and 5 inches wide, but just 1/4 inch thick. Before cooking, cut the steak with the grain into several portions to make the long piece more manageable on the grill or in a skillet. Once cooked, be sure to slice it across the grain for maximum tenderness. Hanger steak, flat-iron, and flank steak can all be used as substitutes for skirt steak in most recipes.

Broiler Variation: Position rack in upper third of oven; preheat broiler. Coat a broiler pan or large baking sheet with cooking spray. Broil steak on the prepared pan, turning once, 2 to 4 minutes per side for medium.

 

Source: Eating Well / Delish

 

 

 

From EatingWell: August/September 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Prepare the ingredients for this easy salad before you head to the grill with the steak. That way, you can mix together the corn salad and serve it at once, while the taste is still bright and summery.

 

INGREDIENTS:

• 1 tablespoon minced garlic

• 3 teaspoons extra-virgin olive oil, divided

• 1/2 teaspoon salt, divided

• 2 boneless strip (top loin) steaks, trimmed (about 1 1/4 pounds)

• 5 large ears corn, husked

• 2 medium tomatoes, chopped

• 1 small orange or red bell pepper, diced

• 2 tablespoons chopped fresh basil

• 2 tablespoons red-wine vinegar

 

PREPARATION:

1.  Preheat grill to high.

2.  Combine garlic, 1 teaspoon oil and 1/4 teaspoon salt in a small bowl. Rub the mixture on both sides of steaks. Place the steaks and corn on the grill. Grill the steaks 2 to 4 minutes per side for medium-rare. Let them rest while the corn finishes cooking. (The steaks will continue to cook while resting.) Grill the corn, turning to cook all sides, until some of the kernels are slightly charred, 8 minutes total. Let stand until cool enough to handle, about 5 minutes.

3.  Remove the kernels from the cobs using a sharp knife. Combine the corn, tomatoes and bell pepper in a medium bowl; stir in basil, vinegar, the remaining 2 teaspoons oil and 1/4 teaspoon salt. Slice the steaks and serve with the corn salad.

 

NUTRITION:

Per serving: 383 calories; 11 g fat ( 3 g sat , 6 g mono ); 52 mg cholesterol; 39 g carbohydrates; 0 g added sugars; 35 g protein; 6 g fiber; 379 mg sodium; 1053 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Zinc (40% dv), Potassium (30% dv), Vitamin A (30% dv), Folate (27% dv), Iron (15% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 1/2 vegetable, 4 lean meat

 

Source: EatingWell

 

 

 

From Good Housekeeping

triple-tested at the Good Housekeeping Research Institute

Enjoy delicious grilled toppings in this main-dish salad, like grilled steak, grilled tomatoes, and grilled sweet potatoes.

 

Ingredients:

  • 4 medium (2 to 3 pounds) sweet potatoes, scrubbed and cut into 1/2-inch slices
  • 4 pint(s) (24 ounces) cherry tomatoes
  • 3 tablespoon(s) lower-sodium soy sauce
  • 2 tablespoon(s) balsamic vinegar
  • 1 tablespoon(s) maple syrup
  • 1 pound(s) beef flank steak
  • 2 bag(s) (10 ounces each) romaine lettuce, chopped

 

Directions:

1.  Prepare outdoor grill for direct grilling on medium-high. In large microwave-safe bowl, combine sweet potatoes and 1/2 cup water. Cover with vented plastic wrap and microwave on high 10 to 12 minutes or until tender. Drain.

2.  Meanwhile, fold 30- by 12-inch sheet of heavy-duty foil crosswise in half. Place tomatoes on double thickness of foil; bring long sides of foil up and fold several times to seal well. Fold over ends of foil to seal in juices.

3.  In small bowl, whisk soy sauce, vinegar, syrup, and 1/8 teaspoon freshly ground black pepper.

 

4. Sprinkle 1/4 teaspoon each salt and pepper all over steak; place on hot grill grate with tomato packet and sweet potatoes. Grill steak and tomatoes 10 minutes for medium-rare steak (140 degrees F), turning steak over once; grill sweet potatoes 5 minutes, turning over once.

5.  Toss one-third of dressing with lettuce. Divide lettuce among plates. Top with steak, tomatoes, sweet potatoes, and remaining dressing.

 

Source: EatingWell

 

 

 

 

Ingredients:

• 4 1 1/4-to-1 1/2-inch-thick boneless rib-eye or New York strip steaks (about 12 ounces each) or filets mignons (8 to 10 ounces each), trimmed

• 2 tablespoons canola or extra-virgin olive oil

• Kosher salt and freshly ground pepper

 

Directions:

•    About 20 minutes before grilling, remove the steaks from the refrigerator and let sit, covered, at room temperature.

•    Heat your grill to high. Brush the steaks on both sides with oil and season liberally with salt and pepper. Place the steaks on the grill and cook until golden brown and slightly charred, 4 to 5 minutes. Turn the steaks over and continue to grill 3 to 5 minutes for medium-rare (an internal temperature of 135 degrees F), 5 to 7 minutes for medium (140 degrees F) or 8 to 10 minutes for medium-well (150 degrees F).

•    Transfer the steaks to a cutting board or platter, tent loosely with foil and let rest 5 minutes before slicing.

 

Source: Food Network Magazine (Recipe courtesy of Bobby Flay)