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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Cloquet hated reality but realized it was still the only place to get a good steak."
-Woody Allen, Comedian

The refrigerator light goes on...

As many of you know, I love balanced recipes. The umami of the beef is complemented by the sweetness of the tomatoes and basil. All of this is rounded out by a bit of tartness and spice from the prepared horseradish.

This recipe works great with pan grilling in the oven or cooking the steak on the grill outside.

Char Grilling or Broiling Meat

There are a couple of concerns amongst scientists about grilling or broiling of meats to the point where the edges are charred black.  The short answer is that we donít know if this is harmful.

The first worry has to do with fat dripping onto hot charcoal.  It appears to cause the formation of PAHs (polycyclic aromatic hydrocarbons) Ė basically soot.  A lot of these substances have been shown to be associated with cancer but grilling has not been proven to be a problem.  

The other issue is when you pan sear or broil meats.  Heterocyclic Amines (or HAs) can form.  We know less about this but there is still concern.  

The fact is, you probably donít have to worry.  Eating red meats is something that I do but I donít grill it or broil it every time.  I also make stews and such.  By eating a healthy diet, the occasional little bit of char probably wonít be an issue for most people.


 

Grilled Steak with Horseradish Tomatoes



Servings = 2 | Serving size =4 ounces steak with tomatoes

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

This makes good leftovers for sandwiches or salads.

Serve with Roasted Potatoes or Plain Mashed Potatoes or Mashed Yams or Plain Mashed Potatoes - Low Sodium Version or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version

1 Tbsp olive oil
2 large shallots (sliced)
2 cloves garlic (sliced)
spray olive oil
2 4 ounce sirloin steaks
8 ounces grape or cherry tomatoes
2 tsp prepared horseradish
1/4 tsp salt
fresh ground black pepper (to taste)
10 large leaves fresh basil (chiffonade)

Preheat the oven to 375įF (or start the grill). Place a medium skillet in the oven.

Place the olive oil in a medium skillet over medium heat. Add the shallots and garlic and cook slowly until the shallots are limp. Do not allow the shallots or garlic to brown.

When the oven is hot, lightly spray the pan with oil and place the steaks in the pan. (Or place the steaks on the grill.)

While the steak is cooking, add the tomatoes to the pan with the shallots and garlic. Cook, tossing frequently. As the tomatoes cook, the skins will break. Mash them lightly as they do so that the juice comes out into the sauce. Add the horseradish, salt and pepper. Reduce the heat to low and continue to stir.

After about 5 minutes, turn the steaks. Just before the steaks are done, add the basil to the tomato mixture and toss well.

When the steaks are done serve topped with the tomato / onion mixture.

Nutrition Facts

Serving size = 4 ounces steak with tomatoes

Servings = 2

.

Amount Per Serving

Calories 279 Calories from Fat 104
  % Daily Value
Total Fat 12g 18%
    Saturated Fat 3g 13%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 62mg 21%
Sodium 388mg 16%
Total Carbohydrates 15g 5%
    Dietary Fiber 2g 6%
    Sugars 3g  
Protein 28g  
Vitamin A 18% Vitamin C 25%
Calcium 5% Iron 7%
Vitamin K 25 mcg Potassium 890 mg
Magnesium 56 mg