Steak, Corn, and Salad: A Summer Trio

RECIPES

by London Baker, RD, LDN

Grilled Flank Steak with Chimichurri Sauce

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Ingredients

For the chimichurri sauce

  • 1 ¼ cup Italian Parsley, fresh, washed, picked
  • ½ cup Cilantro, fresh, washed, picked
  • 1/3 cup Olive oil
  • 3 Tbsp Sherry Vinegar
  • 2 cloves Garlic, Minced
  • ½ tsp Red pepper flakes,
  • ¾ tsp Cumin, ground
  • ½ tsp Black Pepper, ground

For the grilled flank steak

  • 1 lb Flank steak, trimmed and cleaned.
  • 3 tsp Canola oil
  • 1/8tsp Kosher Salt
  • ¼ tsp Black pepper, ground

Preparation

1. Gather all ingredients and equipment. Preheat the grill to 425 degrees

2. Combine all of the ingredients for the chimichurri sauce in a food processor and blend until smooth.

3. Pour the sauce into a separate bowl, cover and refrigerate until ready for use.

4. Coat the flank steak on both sides with canola oil, salt and pepper.

5. Place the seasoned flank steak on the grill and cook for 3 minutes on each side, longer if you prefer your meat more well done

6. Remove the steak from the grill and allow it to rest for 5 minutes. Slice the steak against the grain and top with chimichurri

7. Enjoy!

Nutrition Facts

Servings: 5

Serving Size: 3 oz portions of flank steak | 1 Tbsp of Chimichurri

Cal: 300

Total Fat: 23 g

Carbs: 4g

Protein: 20g


Grilled Corn with Jalapeno-Lime Butter

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Ingredients

  • 2 each Jalapenos

  • ½ cup Butter
  • 1 cloves Garlic
  • 1 tsp Lime zest
  • 1 tsp Lime juice
  • ¼ tsp Black pepper, ground
  • 6 each Ears of corn (in husk)

Preparation

1. Gather all ingredients and equipment. Preheat the grill to 425 degrees

2. Combine the first four ingredients in a food processor and blend until smooth.

3. Remove the butter mixture from the food processor and place in a small bowl, cover and chill (bring to room temperature before serving)

4. Place the corn husks in a large bowl and cover with cold water, allows the corn to soak for 15-20 minutes

5. Remove the corn husks from the water and shake off any excess water.

6. Place the corn husks on the grill and cook until the corn husks are blackened on all sides, turning occasionally, about 10-15 minutes.

7. Remove the corn from the heat and allow the corn to rest for 3-5 minutes. Remove the husks and brush the grilled corn with 1 tbs of the Jalapeno-lime butter. Enjoy!

Nutrition Facts

Servings: 6

Serving Size: 1 ear of corn and 1 tbs of Jalapeno-lime butter

Cal: 150 kcal

Total Fat: 4.5

Carbs: 27g

Protein: 4.5


Spring Pea & Radish Salad

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Ingredients

  • 1 lb Sugar snap peas, trimmed and cut ½
  • 4 each Radish, trimmed and sliced thin
  • ¼ cup Mint, shredded
  • 2 tbsp Feta Cheese, crumbled
  • Lemon Vinaigrette
  • 2 Tbs Olive oil
  • 1 Tbs Lemon Juice
  • 1 tsp Whole grain mustard
  • 1 clove Garlic, minced
  • 1 tbs Shallot, minced
  • ¼ tsp Kosher Salt
  • 1/8 tsp Black pepper, ground

Preparation

1. Gather all ingredients and equipment

2. Fill a large pot with water and place over high heat, bring water to a boil.

3. Fill a medium sized bowl with ice water and set aside.

4. Once the water starts to boil, add the sugar snap peas and cook the peas for 2-3 minutes.

5. Drain the peas from the boiling water and add them directly into the bowl of ice water.

6. Allow the peas to cool for 2-3 minutes then strain the peas form the ice water, shaking off any excess water.

7. Add the peas, sliced radish and mint to a large salad bowl. Set aside

8. Place the ingredients for the lemon vinaigrette in a small mixing bowl and whisk well.

9. Add vinaigrette to salad and toss, sprinkle with feta cheese and serve cold.

Nutrition Facts

Servings: 6

Serving Size: 1 cup

Cal: 90

Total Fat: 6g

Carbs: 7g

Protein: 3g


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