3 Simple steaks

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A grilled T-bone steak that's been rubbed with

A grilled T-bone steak that's been rubbed with a smoky, sweet and spicy blend of chipotle chili powder, garlic powder and brown sugar. (June 2012) Photo Credit: Marge Perry

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Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.

Tip: Substitute tuna or swordfish steaks for the meat in any of these recipes; for the Mojo-Marinated Steak, marinate fish for no longer than 20 minutes.

For the father in your life, three indulgent steaks to show your appreciation.

All recipes make 4 servings.

CHIPOTLE SPICE-RUBBED T-BONE STEAK

The rub is smoky with a touch of sweetness and spice. If you would rather everyone get an individual steak, have the butcher cut them thinner -- and cook them for less than 2minutes per side (depending on thickness).

1 teaspoon garlic powder

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1/2 teaspoon chipotle chili powder

1 teaspoon chili powder

1/2 teaspoon salt

1 tablespoon brown sugar

1/8 to 1/4 teaspoon black pepper

2 (3/4-inch-thick) T-bone steaks, about 1 3/4 pounds total

1. Coat the grill rack with cooking spray: light the grill for direct-heat cooking.

2. Combine the garlic powder, chipotle chili powder, chili powder, salt, brown sugar and black pepper in a bowl. Pat the mixture onto both sides of the steaks. Cook on the grill without moving for 3 minutes, until the steak lifts easily from the grill and the underside is well marked. Turn and cook another 3 minutes, or until steak is cooked to desired degree of doneness.

Nutritional analysis per serving 476 calories, 38 g protein, 4 g carbohydrates, 0 g fiber, 34 g fat, 13 g saturated fat, 413 mg sodium

 

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STEAK AU POIVRE

4 (5- to 6-ounce) tenderloin steaks

1/2 teaspoon salt

1 tablespoon whole peppercorns

1 tablespoon olive oil

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1/4 cup brandy

1/4 cup cream

1. Season both sides of the steaks with salt. Crush the peppercorns with a mortar and pestle, or place them in a zip-top plastic bag and roll with a rolling pin, or crush them with a heavy skillet. The peppercorns should be no larger than a fourth their original size. Press them into the top and bottom surfaces of the steaks.

2. Heat the oil in a large, nonstick skillet over medium high. Add the steaks and cook 3 to 4 minutes on each side (for medium-rare) or to just under desired degree of doneness. Remove from pan and tent with foil.

3. Take the pan off the burner, pour off excess fat and add the brandy; carefully place the flame from a long match or lighter near the brandy. The flames will be large -- let them die out on their own. Once they do, return the pan to the stove over medium heat and stir in the cream. Bring to a boil and stir until the sauce coats the spoon, 1 to 2 minutes. Spoon over steaks.

Nutritional analysis per serving 349 calories, 30 g protein, 1 g carbohydrate, 0 g fiber, 19 g fat, 8 g saturated fat, 361 mg sodium

 

MARINATED FLANK STEAK

1/4 cup extra-virgin olive oil

1/4 cup orange juice

1/4 cup lime juice

1 teaspoon lime zest

1/3 cup cilantro, chopped

1/3 cup basil, chopped

2 garlic cloves, minced

1 teaspoon ground cumin

1 teaspoon salt, divided

1/4 teaspoon black pepper, divided

1 1/4 pounds flank steak

1. Combine the olive oil, orange juice, lime juice and zest, cilantro, basil, garlic, cumin, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper. Set aside about half the mixture. Place the other half in a baking dish just large enough to hold the steak; add the steak and turn once to coat in the marinade. Cover with plastic wrap and refrigerate 2 to 4 hours, turning once or twice. Set aside reserved dressing.

2. Coat grill rack with cooking spray; light grill for direct-heat cooking.

3. Remove steak from marinade; discard marinade and season both sides of the steak with the remaining 1/2 teaspoon of salt and 1/8 teaspoon of pepper. Grill 5 to 6 minutes per side for medium-rare, or until cooked to desired degree of doneness. Let stand 5 minutes before cutting diagonally across the grain in thin strips. Drizzle with reserved dressing just before serving.

Nutritional analysis per serving 361 calories, 32 g protein, 4 g carbohydrates, 0 g fiber, 24 g fat, 6 g saturated fat, 647 mg sodium

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