Sorry for my week long haitus…I have been hard at work at the beach, far too busy laying around to post anything. If you ask me where, I’d have to say “the Jersey Shore” which, sadly, has recently gained a new connotation thanks to MTV, fake tans, washboard abs, and bumpits. But my version of the Jersey Shore had none of these things. Just some good clean family fun…and lots of food. Although this recipe isn’t actually from my 4th of July BBQ, we can pretend it was because it’d be the perfect, healthy summer dinner.
As you’ve probably noticed from this blog, I don’t eat a lot of red meat. Not necessarily cuz it’s bad for you, but mostly because I’d almost always choose a good piece of fish over a steak. But, sometimes it’s good to get your iron fill (and to please your meat loving boyfriend). So I decided to make a steak dinner. But not the kind you’re probably used to with a fatty cut and buttery mashed potatoes. This one is made with local beef and a salad of veggies fresh from the farmers market.
This salad has all the flavors of summer. I use corn, and cherry tomatoes, and asparagus (green beans are great in this salad too depending on what’s in season and your preference).
Because I like grilled veggies and because the grill was going anyway, I grilled the corn and asparagus to give it a little char. You could also just broil the asparagus and corn if you’d rather. Don’t overcook the veggies because this is a salad…we want everything to still be crisp.
Then you cut your cherry tomatoes in half, cut the corn off the cob (but so there are still some chunks), and cut the asparagus into pieces. Then prepare a quick vinagrette of oil, lime juice, basil, sugar, salt, and pepper and toss it all together.
I obviously forgot to take pictures of the steak-cooking process, but I kept it really simple. A rub of olive oil, lots of salt and pepper, and a little italian dried herb mix on the grill for about 4-5 minutes per side. This might change based on thickness of the meat and how you like it done. I was able to find local, grass-fed sirloin steaks at Whole foods, but any lean cut of sirloin or fillet if you’re less poor than me would be perfect.
Nutritional Highlights: Red meat has kind of a bad rep, and some of it is justified. Recent studies have shown that it might increase risk for cancer and cardiac disease so I try not to eat it very often. But, it is still a great source of iron and protein so it’s OK in moderation. And if you’re going to eat meat, if you can get grass fed it is WORLDS better than conventional grain fed beef. Grass fed has shockingly less fat and calories, and way more omega 3’s and Vitamin E. And by serving it with a healthy salad instead of greasy mashed potatoes you have a heart healthy meal to appease the meat lovers in your life.
Corn, Asparagus, and Cherry Tomato Salad
- One bunch of asparagus
- 2-3 ears of corn
- 1 pint cherry tomatoes, halved
- 1/4 cup minced fresh basil
- 3 tablespoons olive oil
- 2 teaspoons lime juice
- 1 teaspoon sugar
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
1. Cook the asparagus and corn in one of 2 ways. For both methods, lightly coat in one tablespoon of olive oil and season with salt and pepper. Option A, grill corn for about 10 minutes and asparagus for 5, turning occasionally. Option B, broil corn for 6-8 minutes and asparagus for 4-6, turning occasionally. Remove from heat and let cool.
2. Once cool, cut kernels from the cob so some “chunks” remain for a rustic look and interesting texture. Mix with asparagus pieces, cut into about thirds and halved cherry tomatoes. Mix vinagrette: remaining 2 Tablespoons of olive oil and the rest of the ingredients. Pour dressing over corn mixture (maybe not all at once in case there is too much) and toss. If not serving immediately, wait to add the basil so it doesn’t brown.
For the steak…
I used 2, 6 oz grass-fed sirloin steaks. Take out of the fridge about 30 minutes before cooking so the meat can come to room temperature. Rub the steaks with a little olive oil and season liberally with salt and pepper. I also added a pinch of dried italian herbs. Heat your grill and cook the steak for about 4-5 minutes on each side. As steak cooks, it begins to feel firmer so touch the center of the steak. The more it gives, the less done it is, so depending on how you like it, cook more or less. Serve along side the corn salad and some simple roasted or small baked potato.