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Tomatoes pair perfectly with grilled steak

September 15, 2014

Grilled steak and tomatoes is a simple grilled meal with a lot of nutrition -- and a lot of flavor.

The season for richly colored, naturally juicy and ripe tomatoes is fleeting.

The Starís Grilled Steak and Tomatoes is a swan song to the waning days of summer. Itís also a simple grilled meal with a lot of nutrition. Tomatoes are loaded with the antioxidant lycopene. Beef is packed with protein and high in iron and vitamin B-12. Itís the perfect backdrop for the succulence and slight acidity of tomatoes.

Tomatoes are a good way to marinate a steak before cooking. Marinades typically include an oil base combined with an acid. We used the acid of tomatoes as a base to tenderize the meat while adding flavor without the fat.

Cooking tip: If desired, and for a more attractive presentation, seed the tomatoes. To do so, cut the tomato in half, gently scoop the seeds out, then cut each half into thirds.

Cook tomatoes in a foil packet and youíve set yourself up for easy cleanup.

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GRILLED STEAK AND TOMATOES

Makes 4 servings

3 medium, ripe but firm tomatoes, divided

2 cloves garlic, halved

1/4 cup red wine vinegar

2 to 3 sprigs fresh thyme leaves

2 sprigs fresh parsley

1 pound beef flank steak, top round or sirloin steak

2 green onions

1 tablespoon olive oil

Salt and pepper, to taste

1 tablespoon balsamic vinegar

Cut 1 tomato into 6 wedges and place in the work bowl of a food processor. Add garlic and pulse to chop. Add vinegar, thyme leaves and parsley and pulse until evenly blended.

Place steak in a zip-top bag and pour tomato mixture over steak. Seal bag and refrigerate overnight or several hours. Massage and turn bag over once or twice while marinating.

Preheat grill to medium high or allow coals to burn down to white ash. Drain steak, discard marinade and pat dry. Grill steak over direct heat 12 to 15 minutes, or until meat thermometer inserted in the center registers 145 to 160 degrees for medium-rare to medium doneness, turning midway through cooking. Remove steak and place on a platter, cover with aluminum foil and allow to rest 5 minutes.

Meanwhile, cut each of the remaining 2 tomatoes into 6 wedges. Cut green onions into 2-inch pieces. Place vegetables in a zip-top bag. Drizzle with oil and season lightly with salt and generously with pepper. Seal and massage to coat vegetables evenly. Fold the edges of a sheet of heavy-duty aluminum foil, about 12-inches square, up slightly to form a flat, shallow bowl and place over direct heat. Pour the vegetables into the foil bowl. Grill until vegetables are heated through, about 4 to 5 minutes, stirring frequently. Remove vegetables from heat and drizzle with balsamic vinegar. Stir gently to coat evenly.

Slice steak across the grain into thin strips. Spoon grilled vegetables on top of steak.

Per serving: 242 calories (52 percent from fat), 14 g total fat (5 g saturated), 57 mg cholesterol, 6 g carbohydrates, 23 g protein, 78 mg sodium, 1 g dietary fiber.

Recipe developed for The Star by professional home economists Kathryn Moore and Roxanne Wyss.

 

 


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