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Grilled Thai-Spiced Tuna Steak

Grilled Thai-Spiced Tuna Steak

Red curry paste gives this tuna dish spiciness and depth of flavor. The sweetness from the vibrantly colored accompanying salad balances the heat and adds a burst of fresh flavor to the meal. Use less curry paste, if you prefer.

Yield: 4 servings (serving size: 1 tuna steak and 1 lime wedge)

 

Ingredients:

•  4 (6-ounce) sushi-grade tuna steaks (1 inch thick)

•  1/2 teaspoon salt

•  1 tablespoon olive oil

•  1 tablespoon red curry paste (such as Thai Kitchen)

•  Cooking spray

•  4 lime wedges

 

Preparation:

1.  Prepare grill.

2.  Sprinkle fish with salt. Combine olive oil and curry paste; brush over fish.

3.  Place fish on a grill rack coated with cooking spray. Grill 2 minutes on each side or until desired degree of doneness. Serve with lime wedges.

 

Serve with: Edamame and Roasted Red Pepper Salad

 

Cooking Light Fresh Food Fast Weeknight Meals, Oxmoor House

2010

 

Source: MyRecipes

 

 

Ground almonds thicken this lively herb sauce. The pesto is also good as a spread for burgers and sandwiches, or as a pizza sauce. Most of the fat here is monounsaturated.

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

 

Ingredients:

•  3/4 cup fresh cilantro

•  2 tablespoons slivered almonds, toasted

•  1 tablespoon chopped seeded jalapeño pepper

•  1/8 teaspoon salt

•  1/8 teaspoon black pepper

•  1 garlic clove, chopped

•  3 tablespoons plain fat-free yogurt

•  1 1/2 teaspoons fresh lime juice

•  1 (1-pound) flank steak, trimmed

•  Cilantro sprigs (optional)

Preparation:

1.  Prepare grill.

2.  Combine first 6 ingredients in a blender; process until finely chopped (about 15 seconds). Add yogurt and juice; process until smooth.

3.  Grill steak 6 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices. Serve steak with pesto. Garnish with cilantro sprigs, if desired.

 

Patsy Jamieson, Cooking Light

MAY 2002

 

Source: Cooking Light

 

 

 

From EatingWell: February/March 2006, EatingWell for a Healthy Heart Cookbook (2008)

Barbecued meats (churrasco) are served in churrascarias, Brazilian barbecued-meat restaurants, with a salsa-like sauce as an accompaniment. Since hearts of palm show up at every salad bar in these restaurants, we’ve added them to the sauce to give it a tasty twist.

8 servings

Active Time: 30 minutes

Total Time: 30 minutes

 

INGREDIENTS:

 

STEAK:

• 6 cloves garlic, minced

• 1/2 small hot pepper, such as jalapeño or serrano, minced

• 2 teaspoons extra-virgin olive oil

• 1/4 teaspoon kosher salt

• 2 pounds flank steak

 

SALSA:

• 1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced

• 4 medium tomatoes, chopped

• 1/2 cup chopped red onion

• 1/2 small hot chile, such as jalapeño or serrano, minced

• 1/4 cup chopped fresh cilantro

• 2 tablespoons red-wine vinegar

• 1/4 teaspoon kosher salt

 

PREPARATION:

1.  Preheat grill to high (see Broiling Variation).

2.  To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.

3.  To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.

4.  Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.

 

TIPS & NOTES:

Broiling variation:

Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.

 

NUTRITION:

Per serving: 215 calories; 8 g fat ( 3 g sat , 4 g mono ); 37 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 29 g protein; 2 g fiber; 341 mg sodium; 627 mg potassium.

Nutrition Bonus: Zinc (36% daily value), Vitamin C (25% dv), Iron (20% dv), Potassium (18% dv), Vitamin A (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 4 lean meat

 

Source: EatingWell

 

 

From EatingWell: May/June 1997, The Essential EatingWell Cookbook (2004)

 

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

 

INGREDIENTS:

• Blue Cheese Sauce, (recipe follows)

• 3 teaspoons walnut oil, or extra-virgin olive oil, divided

• 4 slices whole-wheat country bread

• 2 vine-ripened tomatoes, cut into 1/2-inch-thick slices

• 4 portobello mushroom caps, 3-4 inches in diameter

• 1 sweet onion, such as Vidalia, cut into 1/2-inch-thick slices

• Salt & freshly ground pepper, to taste

• 2 cups trimmed arugula, or watercress

• 2 tablespoons chopped walnuts

 

PREPARATION:

1.  Preheat a grill to medium-high.

2.  Prepare Blue Cheese Sauce. Set aside.

3.  Dip a pastry brush in water, then lightly brush 1 teaspoon oil over both sides of bread. Grill (or toast) the bread, about 1 minute per side. Set aside.

4.  Lightly brush tomatoes, mushrooms and onion slices with remaining 2 teaspoons oil. Season with salt and pepper. Oil the grill rack (see Tip). Grill the vegetables (or pan-sear in batches) until browned on both sides: about 1 minute per side for tomatoes, 3 to 5 minutes per side for mushrooms and onion. Cut mushrooms into 1/2-inch-thick slices and separate onion slices into rings.

5.  To assemble, spread the reserved cheese sauce over the grilled bread. Divide arugula (or watercress) among the bread slices and arrange the grilled vegetables on top. Sprinkle with walnuts. Serve immediately.

 

TIPS & NOTES:

To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

 

NUTRITION:

Per serving: 267 calories; 6 g fat ( 1 g sat , 1 g mono ); 1 mg cholesterol; 34 g carbohydrates; 10 g protein;5 g fiber; 267 mg sodium; 1107 mg potassium.

Nutrition Bonus: Potassium (55% daily value), Fiber (24% dv).

Carbohydrate Servings: 2

Exchanges: 1 starch, 3 vegetable, 1 fat

 

 

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