Chicago Sun-Times

Grilled steak and wa­ter­melon salad just the ticket for the 4th of July

- BY SU­SAN NI­CHOL­SON An­drews McMeel Syn­di­ca­tion, su­san@7day­ Food · Whisky · Comfort Food · Paleo Diet · Fish Dishes · Cookbooks · Cookies · Eggs · Healthy Living · Vegetarian Recipes · Bacon · Fast Food · Healthy Food · Vegetables · Alcoholic Drinks · Diets · Nutrition · Seafood · Recipes · Cooking · Baking · Pork · Meat


Serv­ings: 4

Prepa­ra­tion time: 15 min­utes

Cook­ing time: 10 to 15 min­utes for steak; 2 to 4 min­utes for wa­ter­melon


1 tea­spoon ground co­rian­der

1 tea­spoon cumin

4 beef ten­der­loin steaks, cut 1 inch thick (4 to 5 ounces each)

2 slices seed­less baby wa­ter­melon, 1 inch thick (about 1 pound each)

Coarse salt and pep­per to taste

8 cups baby arugula or spinach leaves

1/4 cup re­duced-fat bal­samic or Ital­ian dress­ing

1 cup halved cherry toma­toes

1/2 cup thinly sliced red onion

1/4 cup Greek feta cheese, crum­bled Com­bine co­rian­der and cumin; press evenly onto steaks. Place steaks in cen­ter of grid over medium ash-cov­ered coals; ar­range wa­ter­melon around steak. Grill steaks, cov­ered, 10 to 15 min­utes for medium-rare to medium. Turn oc­ca­sion­ally. Grill wa­ter­melon 2 to 4 min­utes or un­til grill marks form, turn­ing once. Carve steaks into slices. Cut each wa­ter­melon slice into 6 wedges. Sea­son beef and wa­ter­melon with salt and pep­per as de­sired.

Com­bine greens and dress­ing in large bowl; toss to coat. Di­vide among 4 serv­ing plates. Ar­range beef and wa­ter­melon on salad; top evenly with toma­toes, onion and cheese.

Per serv­ing: 241 calo­ries, 25 grams protein, 9 grams fat (33% calo­ries from fat), 3.8 grams sat­u­rated fat, 18 grams car­bo­hy­drate, 68 mil­ligrams choles­terol, 350 mil­ligrams sodium, 2 grams fiber. Carb count: 1.


Serv­ings: 6

Prepa­ra­tion time: 15 min­utes

Re­frig­er­a­tion time: 2 hours

Cook­ing time: Less than 10 min­utes


For the lamb:

1 peeled kiwi, halved

1/2 cup re­duced-fat sour cream

1 clove gar­lic, crushed

12 lamb rib chops (cut­lets), 1/4 to 1/2 inch thick

For the salsa:

3 ki­wis, peeled and chopped

1 medium fresh peach, peeled and chopped

1 small pa­paya, peeled, seeded and chopped

1 ta­ble­spoon fresh lime juice

2 ta­ble­spoons chopped fresh cilantro

Place 1 kiwi, sour cream and gar­lic in food pro­ces­sor or blender and puree un­til just blended and kiwi seeds are not bro­ken; set aside. Place lamb in large bowl. Pour kiwi mix­ture over lamb; turn to coat. Cover and re­frig­er­ate 2 hours.

Mean­while, for the salsa, com­bine 3 ki­wis, peach, pa­paya, lime juice and cilantro in small bowl; set aside. To cook cut­lets, brush ex­cess mari­nade from cut­lets and dis­card mari­nade. Grill or broil cut­lets 2 to 3 min­utes per side on medium or un­til de­sired done­ness. Serve with salsa.

Per serv­ing: 240 calo­ries, 28 grams protein, 9 grams fat (35% calo­ries from fat), 3.2 grams sat­u­rated fat, 11 grams car­bo­hy­drate, 87 mil­ligrams choles­terol, 80 mil­ligrams sodium, 2 grams fiber. Carb count: 0.5.


Slash and fluff hot baked pota­toes. Top each one with 1/4 cup salsa, 2 ta­ble­spoons canned re­duced-sodium black beans (rinsed) and 2 ta­ble­spoons shred­ded 50% light ched­dar cheese. Place under broiler and cook 1 minute or un­til cheese melts. Top each potato with 1 ta­ble­spoon chopped green onions.


Spread whole-grain bread slices with spicy ground mus­tard. Layer ro­maine, sliced pep­per jack cheese, deli smoked turkey slices and sliced toma­toes. Halve sand­wiches and serve with baked potato wedges (coated with cook­ing spray and baked at 425 de­grees for 10 min­utes).

 ?? CATTLEMEN’S BEEF BOARD ?? Grilled steak and wa­ter­melon salad.
CATTLEMEN’S BEEF BOARD Grilled steak and wa­ter­melon salad.

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