Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.
ROSEMARY AND BLACK PEPPER RUBBED PORTERHOUSE STEAKS
1 1⁄2 teaspoons finely chopped fresh rosemary
1 teaspoon coarse ground black pepper
1 teaspoon salt
2 (1 1⁄4-inch-thick) bone-in porterhouse steaks, about 1 1⁄2 pounds each
2 teaspoons Worcestershire sauce
1. Prepare grill for direct and indirect high-heat cooking.
2. Combine the rosemary, pepper and salt in a small bowl. Brush both sides of each steak with the Worcestershire sauce, then sprinkle with the rosemary mixture.
3. Place the steaks on cooking grates over direct heat and close the lid. Grill the steaks 6 minutes, turning once, then move them to the indirect heat side of the grill. Close the lid and continue grilling 3-4 minutes longer for medium-rare or until desired doneness. Remove from the grill and let stand 5 minutes before cutting. Makes 4 servings.
Nutritional analysis for each serving: 345 calories, 43 g protein, 1 g carbohydrates, 0 fiber, 18 g fat, 7 g saturated fat, 713 mg sodium
RED WINE MARINATED FLANK STEAK
1⁄4 cup red wine
3 tablespoons lower-sodium soy sauce
1 tablespoon Worcestershire sauce
3 garlic cloves, smashed
4 teaspoons brown sugar
1⁄2 teaspoon salt
1⁄2 teaspoon garlic powder
1⁄4 teaspoon ground black pepper
1 1⁄2 pounds flank steak
1. Combine the red wine, soy sauce, Worcestershire and garlic in a shallow baking dish. Add the steak and toss to coat on both sides. Marinate for 2-8 hours, turning occasionally.
2. Heat the grill for direct-heat cooking.
3. Remove the steak from the marinade and discard the liquid. Combine the brown sugar, salt, garlic powder and black pepper in a small bowl; sprinkle evenly over the entire surface of the meat.
4. Place the steak on the hot grill and cook 4-5 minutes, until the meat is well-marked and readily lifts from the grill surface. Turn and cook another 4-5 minutes, or to taste. Makes 4 servings.
Nutritional analysis for each serving: 279 calories, 35 g protein, 7 g carbohydrates, 0 fiber, 10 g fat, 4 g saturated fat, 653 mg sodium
FILET MIGNON WITH GARLIC HERB BUTTER
1 small garlic clove, pressed or very finely minced
1 ounce ( 1⁄4 stick, or 2 tablespoons) salted butter, softened to room temperature
2 tablespoons finely chopped parsley
2 tablespoons finely chopped basil
4 6-ounce filet mignon steaks, about 1-inch thick
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
1. Heat the grill for direct-heat cooking.
2. Combine the garlic, butter, parsley and basil in a bowl and beat with a fork until well-blended. Mold into a tube shape, wrap in plastic and refrigerate.
3. Season the steaks with salt and pepper. Place on the grill and cook until well-marked on the underside and the meat releases readily from the surface, about 4 minutes. Turn and cook about another 4-5 minutes, or to desired degree of doneness.
4. Unwrap the butter and cut across in four coin-shaped pats; top each steak with the herb butter and serve immediately.
Makes 4 servings.
Nutritional analysis for each serving: 297 calories, 35 g protein, 0 carbohydrates, 0 fiber, 17 g fat, 8 g saturated fat, 408 mg sodium