Chili Rubbed Steaks and Pan Salsa

After work, the last thing that anyone wants to do is wait for dinner to be made; most people go for the quick and convenient which generally is the least healthy option. We're all guilty of it. Eating Well has a collection of quick and healthy dinners that might be able to help alleviate this and add some flavor to your nights.



Chili-Rubbed Steaks & Pan Salsa

Any cut of steak will work for this recipe, but we especially like the flavor and texture of rib-eye with these seasonings; look for steak that has been thinly cut. A cold ale, sweet potato fries and vinegary coleslaw can round out the meal.


READER'S COMMENT:
"I added jalapeño and onion to the salsa. Then just as it got done i added some left over pineapple cubes with a small amount of pineapple juice. It was awesome =) "

2 servings

Active Time: 20 minutes

Total Time: 20 minutes

INGREDIENTS
8 ounces 1/2-inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions
1 teaspoon chili powder
1/2 teaspoon kosher salt, divided
1 teaspoon extra-virgin olive oil
2 plum tomatoes, diced
2 teaspoons lime juice
1 tablespoon chopped fresh cilantro

PREPARATION
Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.
Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.

NUTRITION
Per serving: 174 calories; 9 g fat ( 3 g sat , 4 g mono ); 60 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 20 g protein; 1 g fiber; 336 mg sodium; 421 mg potassium.

Nutrition Bonus: Zinc (27% daily value), Vitamin A (20% dv), Vitamin C (15% dv).

Exchanges: 1 vegetable, 3 lean meat

Found this recipe inside an article on Delish. Though I don't eat red meat that often, this seems like a recipe that I might love to make on those occasions that I do make and eat a nice steak meal.

Garlic-Chile Flank Steak

From EatingWell.com

Serve this great-tasting, tender steak as part of a taco party or with a mixed green salad and sliced avocados.

Serves: 8
Total Time: 1 hr 25 min
Prep Time: 1 hr
Cook Time: 15 min

Ingredients

• 2 clove(s) garlic, minced
• 1/4 cup(s) white vinegar
• 2 tablespoon(s) canola oil
• 2 teaspoon(s) ground ancho chile pepper, (see Ingredient note)
• 1 teaspoon(s) dried oregano
• 1 teaspoon(s) ground cumin
• 1/4 teaspoon(s) salt
• 1 1/8 pound(s) flank steak, trimmed of fat

Directions

1. Whisk garlic, vinegar, oil, ground chile, oregano, cumin and salt in a small bowl. Place steak in a shallow baking dish and pour marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight.
2. Preheat grill to high heat. Oil the grill rack (see Tip). Grill the steak until desired doneness, 5 to 6 minutes per side for medium. Transfer to a plate, cover with foil and let rest for 5 minutes. Slice the steak very thinly across the grain. Serve warm or chilled.

From Self's November 2008 feature of Eat Healthy All Week, here is a recipe for Chimmichurri Flank Steak. It sounds delicous!

Chimichurri Flank Steak With Black Beans and Brown Rice

Serves 1

INGREDIENTS

• 1/2 cup brown rice (makes 1 3/4 cups cooked)
• 1 small clove garlic, halved
• 1/2 cup low-sodium nonfat chicken broth (plus 3 tbsp)
• 2 tablespoons cilantro
• 1 tablespoon cilantro, thinly sliced
• 1 1/2 tablespoons packed parsley
• 1 teaspoon balsamic vinegar
• 1/3 pound cooked flank steak (left over from Sunday's brunch)
• 1/2 teaspoon extra light olive oil
• 1/2 celery stalk, finely chopped
• 2 tablespoons chopped onions
• 1 teaspoon taco seasoning
• 1/2 cup canned black beans, rinsed and drained
• 2 large romaine leaves, thinly sliced

PREPARATION

1. Heat oven to 400°. Cook rice as directed on package; reserve 1/2 cup. (Refrigerate 1 1/4 cups to use later throughout the week.) Blend garlic, 3 tbsp broth, 2 tbsp cilantro, parsley and vinegar in a mini-chopper or blender until chunky. Place steak in a small ovensafe skillet; top with cilantro-parsley sauce. Push steak to side and place rice next to it. Bake, uncovered, until steak is warm and rice is hot, 15 to 20 minutes. Remove and set aside. Heat oil in a small saucepan over medium-high heat. Cook celery and onion until onion softens and browns lightly, 3 to 4 minutes. Sprinkle taco seasoning over celery and onion and cook until spices become fragrant, about 1 minute. Stir in beans and remaining 1/2 cup broth. Cook until vegetables absorb most of broth, 5 to 6 minutes. Place romaine on 1 side of a large plate. Top with beans. Remove steak from skillet and slice it thinly on the diagonal. Stir rice in skillet to pick up remaining cilantro-parsley sauce. Place rice on other half of romaine and steak next to beans and rice. Garnish with 1 tbsp sliced cilantro. (Transfer the cubed flank steak you tucked in the freezer on Sunday afternoon to the fridge so it will be ready for Wednesday's dinner.)

The skinny

547 calories per serving, 18.7 g fat (5.5 g saturated), 48.5 g carbs, 10.7 g fiber, 41.8 g protein

Marinated Flank Steak with Herb Salsa Verde

Another tasty recipe from Ladies Home Journal Sear Genius Barbecue Recipes.

Marinated Flank Steak with Herb Salsa Verde

In a zip-top bag, combine 1/3 cup lemon juice, 3 tablespoons white wine vinegar, 1/4 cup finely chopped shallots, 3 cloves chopped garlic, 1/2 cup olive oil, 1 1/2 teaspoons dried oregano, 1 1/2 teaspoons dried rosemary, 1/2 teaspoon black pepper, and kosher salt. Add a 2-pound flank steak and marinate in the fridge for 2 to 3 hours. Remove from marinade and grill over direct high heat for 5 minutes on each side for medium rare. Let steak rest about 10 minutes before slicing.

In a blender or small food processor, blend 1 anchovy fillet (or 1/4 teaspoon anchovy paste), 2 cloves garlic, 1/2 teaspoon kosher salt, 1 tablespoon lemon zest, 2 tablespoons lemon juice, and 2 tablespoons red wine vinegar. Scrape down sides of blender and add 2 cups packed flat-leaf parsley leaves, 4 teaspoon chopped thyme leaves, and 1/2 cup olive oil; blend until just smooth and drizzle over flank steak. Serves 4 to 6.

The Only 20 Things You'll Ever Need to Know How to Cook part 7

We continue with Glamour's twenty recipes with a recipe for grilled steak and Delicious fried rice. If you missed the first five parts, check them all out here

"No guy required" grilled steak

Sprinkle kosher salt on a good cut of meat (I like rib eye). Toss onto a superhot grill. Avoid pushing down while grilling--it forces juice (and flavor) out. For medium rare, cook a one-inch rib eye about 2 or 3 minutes per side, more if thicker. Let sit 10 minutes before serving so juice redistributes.

Delicious fried rice

Dump that carton of leftover cooked Chinese rice and 1 tbsp. vegetable oil into a hot frying pan. Add 1 cup peas, 1 cup diced scallions, 1 tbsp. each soy sauce and sesame oil, and 1 egg. Fry until egg is scrambled and rice crackly.

Juicy Steak with Feta Topping

This recipe is from Ladies Home Journal. Seems like it's a good spin on steak; something I'd love to try.

Juicy Steak with Feta Topping

Rub 4 large T-bone, porterhouse, or ribeye steaks with a mixture of 1 tablespoon kosher salt, 1 tablespoon ground cumin, and 1 teaspoon black pepper; let rest, covered, at room temperature for 30 minutes. Heat grill to high, then cook steaks over direct heat 4 to 5 minutes per side for medium rare. Let rest for 3 to 5 minutes. Combine 1 cup crumbled feta, 2 finely sliced scallions, and 1 tablespoon chopped oregano; sprinkle over steaks before serving. Serves 4

Another savory recipe from RedBook's 6 meals under 500 calories. Here is a delcious light steak wrap done Greek style, perfect for lunch or dinner.

Flank Steak Souvlakis

This grilled flank steak wrap sandwich gets a healthy Greek-style flavor from tangy garlic-mint yogurt sauce.

Serves: 4
Prep Time: 15 min
Cook Time: 14 min

Ingredients

1 1/2 tablespoon(s) olive oil
1 tablespoon(s) red wine vinegar
1 1/2 teaspoon(s) crushed garlic
1 teaspoon(s) dried oregano
1/2 teaspoon(s) kosher salt
1/2 teaspoon(s) freshly ground black pepper
3/4 pound(s) flank steak
3/4 cup(s) fat-free Greek yogurt
1 small (1/3 cup) cucumber, grated
2 tablespoon(s) chopped fresh mint leaves
1 small yellow bell pepper, cut into thin strips
1 small orange bell pepper
1 large onion, cut into thin strips
4 (9-10 inch) whole-wheat sandwich wraps with rosemary, warmed according to package directions
8 Romaine lettuce leaves


Directions

In a small cup, combine 1 tablespoon of the oil, vinegar, 1 teaspoon of the garlic, oregano, and 1/4 teaspoon each of the salt and pepper; brush over flank steak and let marinate on a plate at room temperature 10 minutes. Meanwhile, heat a stovetop grill pan over medium heat.
In a small bowl, stir together yogurt, cucumber, mint, and the remaining garlic, salt, and pepper until blended.
Grill steak 6 to 7 minutes per side or until the internal temperature registers 140°F on an instant-read thermometer, for medium-rare. Transfer to a cutting board and let rest 5 minutes.
While steak is grilling, heat remaining oil in a large nonstick skillet over medium-high heat. Add peppers and onions and sauté 8 minutes or until crisp-tender.
Thinly slice steak across the grain. Top each wrap with 2 lettuce leaves, steak, peppers, onions, and some yogurt sauce. Roll wraps around filling. Wrap souvlakis in parchment or foil.

Found a beef recipe from Cooking Light and thought that yall would be interested in it.. It looks really good; I can't wait to try it.

Beef Tenderloin Steaks with Red Wine-Mushroom Sauce

Stirring the mushrooms constantly helps release their juices, allowing them to caramelize quickly. Complete the meal with Wedge Salad with Sour Cream-Mustard Seed Dressing or roasted potatoes.

Prep: 1 minute; Cook: 10 minutes

Prep Time: 1 minutes
Cook Time: 10 minutes
Yield: 4 servings (serving size: 1 steak and 1/4 cup sauce)

Ingredients

• 4 (4-ounce) beef tenderloin steaks, trimmed (about 1/2 inch thick)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• Butter-flavored cooking spray
• 1 (8-ounce) package presliced baby portobello mushrooms
• 1 cup dry red wine
• 2 tablespoons butter
• 1 teaspoon minced fresh rosemary

Preparation

1. Heat a large nonstick skillet over medium-high heat. Sprinkle steaks with salt and pepper; coat with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Transfer steaks to a serving platter; keep warm.

2. Add mushrooms to pan. Coat mushrooms with cooking spray; sauté 3 minutes or until browned. Stir in wine, scraping pan to loosen browned bits. Cook until liquid almost evaporates. Remove pan from heat; add butter and rosemary, stirring until butter melts. Pour sauce over steaks.

Nutritional Information

Calories: 244

Fat: 13g

Protein: 23.3g

Carbohydrate: 3.8g

Fiber: 0.9g

Cholesterol: 74mg

Iron: 1.9mg

Sodium: 235mg

Calcium: 24mg