This is a meal for the grill and perfect for the Labor Day weekend or anytime. Fresh ginger, soy sauce, mustard and garlic give this grilled steak a hint of Asian influences. Add corn on the cob to the grates while steak cooks.
Open a bag of ready-to-eat salad and add tomatoes. Serve with a reduced-fat dressing to complete this summertime meal.
-- Steak cooking time is for a 1-inch thick steak. Cook 2 minutes longer for 1 1/2-inch thick steak or less for a thinner steak.
-- If using broiler, follow same time instructions.
-- Any type of quick-cooking steak can be used such as skirt, flank or rib eye.
-- Ground ginger can be substituted for fresh ginger.
-- Heat grill or broiler.
-- Make glaze.
-- Start corn.
-- Grill steak.
-- Assemble salad.
Here are the ingredients you'll need for tonight's Dinner in Minutes.
To buy: 3/4 pound grass-fed strip steak, 4 medium ears corn, 1 small bottle reduced-sodium soy sauce, 1 small jar minced garlic, 1 small piece fresh ginger and 1 jar Dijon mustard.
Staples: butter, olive oil spray, aluminum foil, salt and black peppercorns.
GINGER-MUSTARD GLAZED STEAK
Recipe by Linda Gassenheimer
2 tablespoons Dijon mustard
2 teaspoons chopped fresh ginger
1 teaspoon minced garlic
1 tablespoon reduced-sodium soy sauce
3/4 pound grass-fed strip steak
Olive oil spray
Heat the grill. Mix the mustard, ginger, garlic and soy sauce together in a small bowl and set aside. Remove visible fat from steak. Spray both sides of the steak with olive oil spray. Place on hot grill about 5-inches from the heat. Grill 3 minutes. Turn and spread the glaze over the cooked side of the streak. Close the grill lid or lightly cover the steak with foil. Grill 5 more minutes. A meat thermometer should read 125 degrees for rare, 145 degrees for medium rare, 170 degrees for well done. Remove steak from grill and let rest 5 minutes. Slice and serve.
Yield 2 servings.
Per serving: 235 calories (28 percent from fat), 7.3 g fat (1.9 g saturated, 3.4 g monounsaturated), 96 mg cholesterol, 40.7 g protein, 3.2 g carbohydrates, 0.8 g fiber, 519 mg sodium.
GRILLED CORN ON THE COB
4 10-inch squares of aluminum foil
4 medium ears corn, shucked
1 1/2 tablespoons butter
Salt and freshly ground black pepper
Place each ear on a piece of foil. Spread butter over corn. Wrap foil around corn. Place on same grill used for steak for 10 minutes. Turn and grill 5 minutes. Sprinkle corn with salt and pepper to taste.
Yield 2 servings.
Per serving: 231 calories (42 percent from fat), 10.8 g fat (5.7 g saturated, 3.1 g monounsaturated), 23 mg cholesterol, 5.9 g protein, 34.3 g carbohydrates, 4.8 g fiber, 116 mg sodium.
(Linda Gassenheimer is the author, most recently, of "Delicious One-Pot Dishes," featuring 60 recipes designed to be stewed, braised, slow-cooked or steamed, each in a single pot. Additional titles by Gassenheimer include "Quick and Easy Chicken," "Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals," "Fast and Flavorful: Great Diabetes Meals from Market to Table" and "The Flavors of the Florida Keys." Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: firstname.lastname@example.org)
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