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.


Jayne is a happily married fifty-something who struggles daily with the challenges of living with debilitating pain, fibromyalgia and chronic fatigue / myalgic encephalomyelitis . With a career background in the Private Club industry, she was forced into early retirement following a spinal injury when she was in her thirties. Jayne and her husband, to whom she refers in her writing as My Guy or MG, are the proud parents of a small terrier, avid foodies, culinary entrepreneurs and binge watchers of a little too much Netflix . But all too often, the couch is the only comfy place to be!

11 thoughts on “See Jayne Cook: Dry Rub Grilled Triangle Tip Steak

  1. For some reason I can’t seem to comment on your blog – I read your blog directly through the URL, and it asks me to sign it and connect with my WordPress account. I’ve tried doing it and I think I got it to work once, but it no longer does (maybe because I always forget my password!) Anyway, I thought I’d let you know as I’m not quite sure why that’s happening. I can only comment via the WordPress reader now, but at least that works! 🙂
    I LOVE the sound of this steak. I sadly can’t seem to manage steak anymore since my stoma but I’ll just imagine the taste & gorgeous steak-cooking smell. Yum! You’re really good at writing recipes, you make it easy to follow & down to earth which is important for someone like me with no aptitude for kitchen-related endeavours what so ever!
    Caz xx

    1. Hey Caz! How are you? Did you get my email, by chance? You may have even responded but as I’m a tad laid up, may have missed it. I was chatting with WordPress Support this morning and hope to have fixed the glitches in my site. If you have a moment, would you try to comment again and see if it works? I’d appreciate it! ♥️

      1. Hey lovely, I did get your email, thank you very much! I’ve replied but you’ve probably got that by now 🙂 I’m glad WordPress have looked into the glitches. Guess what…? Problem seems to be solved! It’s not asking me to ‘connect’ to your blog by logging in, hurrah! xx

    2. Farm meat.. actually sets my fibromyalgia off and seems to restrict blood flo to my legs..

      Mad but true.. 😁👍🙏💙

      Try that same meal but use mackerel in olive oil.. 😇🙏💙

        1. I no what you saying, but i believe this may depend upon how far gone the damage has become beyond the gut..

          Certain food, actually fuels the fuel to a condition, beyond the gut..

          Our job once we have a condition, is to restrict the fuel in which fuelled the fuel to the condition..

          Then we can kinda put a condition in reverse.. 😉👍🙏💙

Leave a Reply