Cowboy Steak flavor is as big as Texas

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Cowboy Steak flavor is as big as Texas

Texas cowboys working near the Rio Grande border loved their cowboy steak flavored with Mexican spices. I tasted a modern version that had a hint of ginger. The spice mixture forms a crisp coating over the steak keeping the meat juicy with a burst of flavor. A Texas-style cowboy steak can be about 18 to 20 ounces. But, that’s Texas. Here’s a more manageable version adapted to fit our lifestyle.

The steak and the side dish Garlic Roasted Potatoes and Zucchini can cook in the same oven. Start the potatoes and zucchini while the steak marinates and then move them to a bottom shelf and place the steak under the broiler.

To shorten the cooking time for the potatoes, I place a foil lined baking sheet under the broiler while it preheats. The heat from the tray will help speed the cooking.

This meal contains 522 calories per serving with 33 percent of calories from fat.

Helpful Hints:

Any type of steak can be used.

Slice potatoes and zucchini in a food processor using a thick slicing blade.

Crushed garlic cloves are used in both recipes. Crush all of them at one time and divide.

Countdown:

Preheat broiler.

Mix rub ingredients and marinate steak.

Prepare potatoes and vegetables and broil.

Broil steak on top shelf.

Fred Tasker’s wine suggestion: A juicy, spicy steak would go nicely with a juicy red Australian shiraz.

ADOBO RUBBED COWBOY STEAK

1 teaspoon ground cumin

1 teaspoon ground ginger

1 teaspoon dried thyme

1/8 teaspoon cayenne

2 medium garlic cloves, crushed

3/4 pound sirloin steak (skirt, flank, or strip can be used) fat removed

Olive oil spray

Preheat broiler. Line a baking sheet with foil. Combine cumin, ginger, thyme, cayenne and garlic in a bowl. Spoon spice mixture over both sides of steak and press in with the back of a spoon. Spray both sides of steak with olive oil spray. Let sit 15 minutes while you prepare the potatoes and vegetables.

Place steak on baking tray in broiler. Broil 5 minutes. Turn and broil 4 to 5 minutes for medium rare. A meat thermometer should read 145 degrees. Broil a minute longer for a steak about 1-inch thick. Slice steak and pour pan juices over it. Makes 2 servings.

Per serving: 313 calories, (38 percent from fat), 13.3 g fat, ( 6.3 g saturated fat), 50.7 g protein, 1.2 g carbohydrate, no fiber, 127 mg cholesterol, 95 mg sodium.

GARLIC ROASTED POTATOES AND ZUCCHINI

Olive oil spray

3/4 pound red potatoes

1/2 pound zucchini

2 medium garlic cloves, crushed

2 teaspoons olive oil

Salt and freshly ground black pepper

Line a baking tray with foil and spray with olive oil spray. Wash potatoes, do not peel. Slice about 1/2-inch thick. Slice zucchini about 1/2-inch thick. Mix garlic and olive oil together on the baking sheet. Add the potatoes and zucchini and toss to coat. Spread potatoes and zucchini over the sheet to form one layer. Place under the broiler for 10 minutes. Remove and turn over potatoes and zucchini.Return to boiler for 5 minutes. Remove tray to lower shelf for about 5 minutes while steak cooks on upper shelf. Makes 2 servings.

Per serving: 210 calories, (26 percent of calories from fat), 5.9 g fat, ( 0.9 g saturated fat), no cholesterol, 5.3 g protein, 35.4 g carbohydrate, 3.3 g fiber, 15 mg sodium.

SHOPPING LIST

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 3/4 pound sirloin steak (skirt, flank, or strip can be used), 3/4 pound red potatoes, 1/2 pound zucchini, 1 small package ground cumin, 1 small package ground ginger, and 1 can olive oil spray.

Staples: dried thyme, cayenne pepper, garlic, olive oil, salt and black peppercorns.

(Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” and “Mix ‘n Match Meals in Minutes for People with Diabetes.” Visit Linda on her web page at www.DinnerInMinutes.com or e-mail her at [email protected].)

2012, Linda Gassenheimer.

Bill & Sheila’s Barbecue

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