Posted in Diet, Journal, Conversation, Op-Ed, Recipe

See Jayne Cook: Dry Rub Grilled Triangle Tip Steak

Photo by Jennifer Olson

I don’t know about you but one of the most difficult things for me to manage while living with chronic pain is my diet. Not much of a cook to begin with, when I’m in serious pain and My Guy isn’t around to whip up something wonderful, it’s a real struggle to eat well. Many days, just getting down to the kitchen can feel like a trek. So I need to grab and go. On good days, I can do a little cooking if there’s not a ton of knife work involved or it’s not necessary to be cooking in front of the stove for a long period of time.

This recipe can be cooked in components, there is very little kitchen prep, and the time in front of the stove or grill is manageable. Everything reheats beautifully and you can switch up the overstock the next day by tossing it all together to make a flavorful chilled salad. It’s also gluten and dairy free. I hope you enjoy!

Recipe from Mix Match Make Take: High Energy Food for High Energy People Bookcrafters Copyright 2018 Daniel J. Witherspoon

Dry Rub Grilled Triangle Tip Steak

Make Hot and Fresh
Roasted Tomato Salsa, Grilled New Potatoes,
Roasted Asparagus

Makes 4 Servings

Serve The Next Day Cold
Bed of Mixed Greens, Scallions,
Roasted Pumpkin Seeds

Makes 1 Serving

Grilled New Potatoes

  • 1 lb new potatoes, any color
  • Salt and pepper
  • 2-3 Tbsp olive oil

Preheat grill or indoor grill plate. Wash potatoes and place in a medium saucepot. Cover with water, add a pinch of salt and place on stove. Bring to a boil, reduce to a simmer and cook for 15-20 minutes or until potatoes are tender. Drain and let cool.

Cut potatoes in half and place in a medium mixing bowl. Add salt, pepper and olive oil and toss to coat. Place on the grill, cut side down and cook 3-5 minutes, or until potatoes have nice grill marks. Remove and serve when ready. Potatoes may be served hot or cold.

Roasted Tomato Salsa

  • 3 small tomatoes
  • 1 Anaheim chili, stemmed, split and seeded
  • 1 small yellow onion, sliced ¼-inch thick
  • 1 Tbsp olive oil
  • Salt and pepper
  • 2 cloves garlic, peeled and crushed
  • 1-2 limes, juiced
  • Optional, 2 Tbsp stemmed and chopped cilantro

Preheat oven to 350°F. Core, split and squeeze the seeds and juice out of the tomatoes. Place the chili, sliced onion and tomatoes on a baking tray. Lightly coat with olive oil and sprinkle with salt and pepper. Place in the oven and roast for about 20 minutes, until the vegetables are soft. Remove and let cool.

Place the chili, onion, tomatoes and garlic in a food processor and blend well. Add half the lime juice, then season with salt and pepper to taste. Add more lime juice as needed. Transfer to a serving bowl and stir in the cilantro, if using. Will keep covered and refrigerated for up to 3 days. Makes about 2 cups

Roasted Asparagus

  • 1 bundle asparagus, woody ends cut off
  • 1 Tbsp olive oil or to coat
  • Salt and pepper

Preheat oven to 350°F. Lay the asparagus out on a metal sheet pan without stacking. Brush with the olive oil and sprinkle with salt and pepper. Place in the oven and roast for about 7-12 minutes, depending on the thickness of the spears, or until the spears are bendable and tender to the bite. Remove and serve, or let cool.

Dry Rub Grilled Triangle Tip Steaks

  • 2 Tbsp Ancho chili powder
  • 1 tsp salt
  • 1 tsp black pepper
  • 2 tsp sugar
  • 2 tsp dried oregano
  • 4 each 5-6 oz triangle tip steaks, about 1-inch thick
  • 2-4 Tbsp olive oil

In a mixing bowl, combine the chili powder, salt, pepper, sugar and oregano. Liberally coat the steaks with the dry mix. Cover and refrigerate for at least 30 minutes or overnight. Brush the steaks with the olive oil when ready to cook.

Heat a grill or cast iron skillet on high heat. When hot, place the steaks on the grill or skillet. Cook for 5-6 minutes, then turn over and cook for an additional 5-6 minutes. At this point, the steaks are medium rare. Add 1-2 more minutes per degree of desired doneness. Remove and set aside to cool slightly.

Serve the Next Day Cold

  • Large handful mixed greens
  • ¼ cup chopped scallions
  • 1 Tbsp roasted and salted pumpkin seeds
  • ½ cup Grilled New Potatoes
  • 1 Dry Rub Grilled Triangle Tip Steak, sliced thin
  • 1/3 cup Roasted Tomato Salsa
  • Any other raw, sliced or shaved vegetables (e.g. carrots, snap peas, mushrooms, celery, green onions, fennel, bell peppers)

To Assemble
Pack all ingredients in separate containers. When ready to serve, place all ingredients in a serving bowl and toss together.