Healthy Grilled Steak

56 Reviews
88% would make this recipe again

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Marinade : 30 min Preparation : 5 min Cooking : 10 min Standing : 5 min
340 calories/serving

Ingredients

1 clove garlic, crushed or pressed
2 tsp olive oil 10 mL
ground pepper to taste [optional]
1 tsp herbes de Provence 1 g
1 pinch salt [optional] 0.2 g
2 T-bone steaks, or rib steaks 500 g

Method

  1. Mash or press the garlic, then blend it with the oil, herbs, freshly ground pepper, and salt to form a paste. Pat the steaks dry with paper towels, then rub the garlic paste on both sides of the steaks. Let stand at room temperature for 30 min or refrigerate overnight.
  2. Take the steaks out of the refrigerator at least 15 min before grilling. Grill the steaks with medium-high heat to the desired level of doneness, about 3 min per side for medium-rare (for a 1 cm thick steak), turning them once. Alternatively, cook the steaks under the broiler.
  3. Let the steaks stand for a couple minutes before serving.

Nutrition Facts Table

per 1 serving (140 g)

Amount

% Daily Value

Calories

340

Fat

18 g

27 %

Saturated 7.2 g
+ Trans 0.6 g

39 %

Cholesterol

90 mg

Sodium

100 mg

4 %

Carbohydrate

0 g

0 %

Fibre

0 g

1 %

Sugars

0 g

Net Carbs

0 g

Protein

43 g

Vitamin A

0 %

Vitamin C

0 %

Calcium

4 %

Iron

30 %
More info

Claims

This recipe is :
Free  :
Sugar
Excellent source of  :
Iron, Niacin, Selenium, Vitamin B12, Vitamin B6, Zinc
Good source of  :
Pantothenic Acid, Phosphorus, Potassium, Vitamin B2, Vitamin D
Source of  :
Copper, Magnesium, Vitamin B1, Vitamin K
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 0
Meat and Alternatives 5 ½
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

56 Reviews (54 with rating only) 88% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Anonyme
october 20, 2021

It tasted healthy, but failed in bringing out the flavour of the steak. I used a good cut of rib steak and the rub didn't do anything for us.

Useful 1
MichelDaw
november 16, 2017 | I would make this recipe again

The rib was a perfect complement to the meat. Used a cheap rib cut, sous vide for 48 hrs, dry rub and seared for a minute on each side. Perfection.

Useful 0

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