Olive oil spray
3/4 pound grass-fed strip steak
2 tablespoons bought chimichurri sauce (Note: optional homemade recipe below)
Heat outdoor grill or stovetop grill. Spray the steak on both sides with olive oil spray. Place on the grill for 3 minutes, turn and grill 3 more minutes. A meat thermometer should read 125 degrees for rare, 145 for medium rare. Remove to a cutting board, let rest while you make the rice and tomatoes, and then slice. Place on 2 dinner plates and spoon chimichurri sauce on top.
Per serving: 306 calories (48% from fat), 16.2 g fat (3.1 g saturated, 3 g monounsaturated), 96 mg cholesterol, 39.5 g protein, 1.5 g carbohydrates, 0.3 g fiber, 129 mg sodium
Homemade Chimichurri Sauce
2 teaspoons minced garlic
3/4 cup fresh parsley leaves
Pinch red pepper flakes
11/2 tablespoons olive oil
2 teaspoons apple cider vinegar
2 tablespoons water
Add garlic, parsley, pepper flakes, olive oil, vinegar and water to a food processor and process to form a thick sauce; it will not be smooth. (If making by hand, chop parsley and garlic together and mix in the remaining ingredients.)
Rice and Tomatoes
Yield 2 servings. Recipe by Linda Gassenheimer
1 package microwave brown rice (11/2 cups cooked)
1 cup reduced-sodium diced tomatoes, drained
2 teaspoons olive oil
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add drained tomatoes, oil and salt and pepper to taste. Toss well.
Per serving: 245 calories (23% from fat), 6.3 g fat (1.1 g saturated, 2.8 g monounsaturated), no cholesterol, 5.1 g protein, 42.9 g carbohydrates, 4.7 g fiber, 18 mg sodium.
