Healthy recipe: Grilled steak with pepper relish

Yield: 4 servings

Servings: 4

Prep Time: 35 minutes

Total Time: 35 minutes

توضیحات دستور غذا:

Here, we toss colorful bell peppers in a balsamic-herb vinaigrette and grill them in a foil packet at the same time as the steak. Serve with corn on the cob.

مواد لازم دستور غذا:

1. 3 small red, yellow and/or orange bell peppers, sliced
2. 1 small onion, halved and sliced
3. 2 tablespoons balsamic vinegar
4. 1 tablespoon extra-virgin olive oil
5. 1 tablespoon capers, rinsed
6. 1 tablespoon finely chopped fresh thyme or 1 teaspoon dried, divided
7. 1/2 قاشق چایخوری نمک تقسیم شده
8. 1/2 teaspoon freshly ground pepper, divided
9. 1 pound sirloin steak or strip steak (1-1 1/4 inches thick), trimmed and cut into 4 portions
10. 1 teaspoon garlic powder

مراحل دستور غذا:

1. Preheat grill to medium.
2. Combine bell peppers, onion, vinegar, oil, capers, 2 teaspoons fresh thyme (or 3/4 teaspoon dried) and 1/4 teaspoon each salt and pepper in a large bowl.
3. Stack two 30-inch-long pieces of foil. Arrange the pepper mixture on one half and fold the foil. Tightly seal the packet by crimping and folding the edges together.
4. Sprinkle both sides of steak with garlic powder, the remaining thyme and 1/4 teaspoon each salt and pepper.
5. Oil the grill rack (see Tip). Place the steak and foil packet on the grill. Grill the steak about 4 minutes per side for medium-rare, 5 minutes per side for medium. Grill the packet until the vegetables are tender, 10 to 12 minutes. Let the steak rest for 5 minutes. Serve the steak with the peppers.

نکات و نکات دستور غذا:

1. Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

دستور غذا:

Per serving: 202 calories; 8 g fat (2 g sat, 4 g mono); 42 mg cholesterol; 7 g carbohydrate; 0 g added sugars; 23 g protein; 2 g fiber; 365 mg sodium; 454 mg potassium

پاداش تغذیه: Nutrition bonus: Vitamin C (122% daily value), Vitamin A (35% dv), Zinc (29% dv).

1/2 Carbohydrate Servings

Exchanges: 1 vegetable, 3 lean meat, 1 fat