Looking for that perfect gift for dad this Father’s Day? Make him a meal that is both delicious and nutritious. Lean cuts of meat such as sirloin or flank steak are great options. Serve with vegetables, fruit and whole grains.
Marinating helps enhance the flavor of meat, without adding a lot of extra calories, fat or sodium found in many sauces. Marinades also serve to tenderize tougher cuts of meat. It is recommended to marinate in the refrigerator, not at room temperature, to avoid the growth of harmful bacteria. Marinades only penetrate the surface of the meat; therefore, flat cuts of meat such as steaks will benefit more from marinades than large cuts such as roasts. Try this flavorful steak and delicious summer salad for a your father this Father’s Day!
Coffee Peppercorn Flank Steak
The coffee in this marinade creates an umami or savory flavor punch when combined with the steak!
Make it a meal: Serve with millet corn and avocado salad (recipe below) and
berries with a dollop with whipped cream for dessert.
Makes: 4 servings
All you need:
3 tablespoons strong brewed coffee
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
1 tablespoon brown sugar
2 cloves garlic, minced
1 teaspoon whole black peppercorns, crushed
1/2 teaspoon salt
1 pound flank steak, trimmed of fat
All you do:
1. Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and salt in a glass dish large enough for meat to lie flat. Add steak and turn to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.
2. Heat grill to high.
3. Remove steak from marinade; discard marinade. Lightly oil grill rack (see Tip). Place steak on grill and cook for 4 to 5 minutes per side for medium-rare. Transfer steak to a cutting board and let rest for 5 minutes. Slice thinly across the grain and serve.
Tips & Notes
- Make-Ahead Tip: Marinate the steak (Step 1) for up to 8 hours.
- 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.
Nutrition Per serving: 230 calories; 9 g fat (3 g sat, 4 g mono); 45 mg cholesterol; 3 g carbohydrates; 2 g added sugars; 23 g protein; 0 g fiber; 337 mg sodium; 284 mg potassium.
Millet Salad with Sweet Corn & Avocado
Serves: 10 (1 cup size serving)
1 cup uncooked millet, rinsed and drained
1 tsp sea salt, divided
4 cups fresh sweet corn kernels (about 8 ears),
frozen defrosted corn
1/3 cup chopped fresh cilantro
1/3 cup fresh lime juice plus 1 tsp zest
2 Tbsp chopped green onions
1 Tbsp extra-virgin olive oil
1 ½ tsp cumin
2 jalapeno peppers, seeded and finely chopped
4 cups chopped tomato
1-2 diced avocado
1. Heat a large nonstick skillet over medium heat. Add millet; cook 8-10 minutes or until fragrant and toasted, stirring frequently. Add 2 ½ cups of water and ½ tsp salt; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until water is almost absorbed. Stir in corn kernels; cook, covered, 5 minutes. Remove mixture from pan and cool to room temperature.
2. In a large bowl combine ½ tsp salt, cilantro, lime juice, green onions, olive oil and cumin. Add the jalapeno peppers, tomato and avocado. Gently stir in the millet mixture and toss to coat.
3. Cover and chill 30 minutes.
Nutrition Facts (per serving): 190 calories, 5.5 g fat, 0.5 g saturated fat, 250 mg sodium, 36 g carbohydrate, 6 g fiber, 6 g protein