Category Archives: Meat recipes

Enchiladas – Two Ways

Recently, I had a craving for enchiladas, so I started looking for recipes for fillings, sauce, etc. I came across a blog (RecipeTinEats) that had a recipe for pork carnitas, which I then modified a bit (see my modified recipe here) and pork carnitas enchiladas. Around the same time, some good friends of ours had a baby (and the wife is vegan), and we wanted to visit and bring dinner over. So – I thought – I could make an enchilada sauce that would work with either meat or vegan fillings (inspired by veganinsanity blog), and then I could make both! So, I used one of Rick Bayless’s recipes for inspiration, and I made an enchilada sauce that I was happy with (as a test batch), then doubled the recipe so that I could make both the pork carnitas enchiladas AND the vegan enchiladas!


Enchilada Sauce
Adapted from Rick Bayless
Makes enough for 1 recipe enchiladas (8 servings)

Ingredients:
8 dried guajillo chiles
1 1/2 cups fire-roasted diced tomatoes
4 garlic cloves
1 tsp sunflower oil
1 cup reduced sodium vegetable broth
1 tsp ground cumin
1 tsp ground coriander
1 tsp dried oregano
1 tsp sugar
1/2 tsp salt

Directions:
1. Toast the chile pieces a few at a time in a dry heavy skillet or on a griddle heated over medium, pressing them flat against the hot surface with a metal spatula until they are aromatic, about 20 seconds per side.

2. In a bowl, rehydrate the chiles for 20 minutes in boiling water to cover; place a small plate on the top to keep the chiles submerged. Use a pair of tongs to transfer the rehydrated chiles to a blender. Measure 1 cup of water (from the chiles), and set aside. Add the tomatoes and garlic and process to a smooth puree. Press through a medium mesh sieve into a bowl.

3. Heat 1 teaspoon of the oil in a medium (4 to 5 quart) pot or Dutch oven or a large (12 inch) deep skillet over medium high heat. When hot, add the chile puree, chile water, and spices and stir nearly constantly until reduced to the consistency of tomato paste, about 7 minutes. Add the broth, partially cover and simmer over medium-low heat for 20 minutes. Season with sugar and salt.

Nutritional info (sauce only, per serving):
Calories: 37.3
Total Fat: 0.6 g
Saturated Fat: 0.1 g
Polyunsaturated Fat: 0.4 g
Monounsaturated Fat: 0.1 g
Cholesterol: 0.0 mg
Sodium: 286.9 mg
Potassium: 101.0 mg
Total Carbohydrate: 6.1 g
Dietary Fiber: 0.7 g
Sugars: 2.5 g
Protein: 1.1 g


Black Bean Enchiladas (Vegan)
A Karen original recipe inspired by vegan enchiladas by veganinsanity blog and enchilada sauce by Rick Bayless
Serves 8

Ingredients:
1 1/2 tsp olive oil
1 small red onion, diced
1 small zucchini, diced
1 red bell pepper, diced
1/2 cup corn kernels (fresh or frozen)
6 oz chopped cactus (nopalitos)
1 tsp cumin
1/4 tsp chipotle chili powder
1/2 tsp salt
1/4 tsp pepper
1 1/2 cups cooked black beans
1/4 cup chopped cilantro
8 medium flour tortillas
1 cup vegan mexican “cheese” (I used Go Veggie Mexican shreds)

Directions:
1. Preheat oven to 350F.

2. Heat olive oil in a pan over high heat. Add the onion, pepper, zucchini, cactus, and corn. Add salt, pepper, and spices. Saute until onion is beginning to soften. Stir in the black beans and cilantro.
 

3. Distribute filling into each tortilla and roll up and place in the baking dish.

4. Pour over the enchilada sauce, and sprinkle with cheese. Bake for 20-25 minutes until the cheese is melted (or appears soft).

Nutritional info (per enchilada, with sauce):
Calories: 274.7
Total Fat: 8.8 g
Saturated Fat: 2.5 g
Polyunsaturated Fat: 1.6 g
Monounsaturated Fat: 2.8 g
Cholesterol: 0.0 mg
Sodium: 808.9 mg
Potassium: 363.5 mg
Total Carbohydrate: 40.3 g
Dietary Fiber: 6.5 g
Sugars: 5.0 g
Protein: 7.9 g


Pork Carnitas Enchiladas
A Karen original recipe inspired by pork carnitas from Recipe Tin Eats blog and enchilada sauce by Rick Bayless
Serves 8

Ingredients:
8 oz cooked pork carnitas
6 oz chopped cactus (nopalitos – see photo above in vegan enchilada recipe)
1 tsp sunflower oil
1 1/2 cups cooked black beans
8 medium flour tortillas
1 cup shredded reduced-fat Mexican-style cheese

Directions:
1. Preheat oven to 350F.

2. Heat 1 tsp oil in a pan over high heat. Add the cactus and pork carnitas and cook until the bottom of the pork is nicely browned about 10 minutes. Do not turn, just make the bottom crispy (to keep the pulled pork as moist as possible), then remove the pulled pork into a bowl.

3. Add the carnitas, black beans, and 1/4 cup cheese into a bowl and mix to combine. Spread 1/2 cup of enchilada sauce on the bottom of a 13×9 glass baking dish. Distribute filling evenly into each tortilla and roll up and place in the baking dish.

4. Pour over the remaining enchilada sauce, and sprinkle with remaining cheese. Bake for 20-25 minutes until the cheese is bubbling and golden.

Nutritional info (per enchilada, with sauce):
Calories: 298.7
Total Fat: 9.0 g
Saturated Fat: 4.3 g
Polyunsaturated Fat: 0.8 g
Monounsaturated Fat: 0.4 g
Cholesterol: 28.3 mg
Sodium: 803.8 mg
Potassium: 414.3 mg
Total Carbohydrate: 33.3 g
Dietary Fiber: 5.1 g
Sugars: 4.1 g
Protein: 19.2 g

Pork Carnitas

I love to find new recipes for pork, since it is so versatile for so many things. I wanted to make some pork carnitas so that I could use the meat for tacos, enchiladas, etc. So, I started searching online, and I came across a recipe that seemed like the perfect fit on Recipe Tin Eats. I modified it slightly (used a leaner cut of pork, and doubled the seasonings – see here for the original recipe), and it was fantastic! The meat is great on its own with rice, used in a taco, or used in enchiladas!  This is probably not the most authentic recipe, but we love it. Enjoy!

Pork Carnitas
Slightly adapted from Recipe Tin Eats blog
Makes 24 oz shredded pork

Ingredients:
2 lb pork loin, trimmed
1 Tbsp oregano
2 tsp ground cumin
2 tsp ground coriander
1/2 Tbsp olive oil
1 red onion, coarsely chopped
1 jalapeno, chopped
2 tsp kosher salt
1/2 tsp black pepper
4 cloves garlic, minced
3 fl oz  fresh orange juice

Directions:
1. Mix oregano, cumin, coriander, and olive oil in a small bowl. Rub over pork loin.

2. Place pork in a slow cooker. Top with remaining ingredients.

3. Cook on low for 6-8 hours.

4. Shred after pork is cooked.

Nutritional info (per oz cooked):
Calories: 51.2
Total Fat: 1.2 g
Saturated Fat: 0.3 g
Polyunsaturated Fat: 0.0 g
Monounsaturated Fat: 0.2 g
Cholesterol: 20.8 mg
Sodium: 163.2 mg
Potassium: 198.8 mg
Total Carbohydrate: 1.0 g
Dietary Fiber: 0.2 g
Sugars: 0.4 g
Protein: 8.6 g

Poblanos Stuffed with Wild Boar

We don’t go out to eat often, but when we do, I like to be inspired by the foods we eat. A few weeks ago, we had poblanos stuffed with wild boar at a wine dinner hosted by Koch Ranches. A few days later, I just *had* to go to their store and buy some wild boar so I could re-create those fantastic stuffed poblanos. So, with only a description of the dish (from the menu) and my ability (or inability) to “wing it”, we came up with this. And I think we came pretty darn close to the original!

If wild boar is not available, you can easily substitute ground beef or pork instead. Enjoy!

Poblanos Stuffed with Wild Boar
A Karen original recipe, inspired by Koch Ranches wine dinner 2016
Makes 8 servings

Ingredients:
4 large poblano chiles, stems and seeds removed, cut in half lengthwise
1 lb ground wild boar meat
1 medium jalapeño pepper, finely chopped
1 medium red onion, chopped
1 garlic clove, minced
1 medium sweet red bell pepper, diced
½ cup frozen corn kernels
6 oz chopped nopalitos (cactus)
1 1/2 tsp chili powder
1 tsp ground cumin
1 tsp ground coriander
½ tsp salt
¼ tsp black pepper
1 cup no-salt added canned tomato sauce
½ cup cilantro, chopped, divided
1 oz crumbled queso fresco cheese

Directions:
1. Saute meat with peppers, onion, nopalitos, spices, salt, & pepper, and corn until onions are tender and meat is browned. Stir in tomato sauce. Let cool slightly, then stir in half of cilantro.

2. Meanwhile, bake poblano halves at 400 for 10-15 minutes, or until almost tender.

3. Fill poblano halves with meat mixture. Bake at 400 for 10-15 minutes, or until poblanos are tender and filling is warmed through.

4. Top with queso fresco and remaining cilantro, serve warm.

Nutritional info:
Calories: 143.3
Total Fat: 3.6 g
Saturated Fat: 1.1 g
Polyunsaturated Fat: 0.4 g
Monounsaturated Fat: 0.8 g
Cholesterol: 1.9 mg
Sodium: 200.3 mg
Potassium: 87.6 mg
Total Carbohydrate: 8.8 g
Dietary Fiber: 4.8 g
Sugars: 3.1 g
Protein: 15.3 g

Marinated Buffalo Strip Steaks with Wild Mushroom Ragout and Polenta

Did I ever tell you about the time I accidentally bought cookbooks from a cookbook club? This was back in the days when you had to mail a little postcard back every month so that the publishers *wouldn’t* send the book. And I forgot to send it back, of course. So this cookbook (the Omaha Steaks Meat cookbook) and another one arrived. I almost sent them back, but then I started looking at the recipes. And they sounded great! I thought – it wouldn’t *hurt* to try a few before sending it back… But by then, I was hooked – this is one of the best accidental purchases I’ve ever made! And this recipe is one of our absolute favorites from the book. Enjoy!

Marinated Buffalo Strip Steaks with Wild Mushroom Ragout and Polenta

Adapted from “Omaha Steaks Meat” cookbook
Serves 4

Marinade:
1 Tbsp olive oil
¼ cup red wine vinegar
2 tsp minced garlic
1 tsp cumin
1 tsp dried oregano
1 tsp salt
½ tsp pepper
½ tsp red pepper flakes
4 buffalo strip steaks, or 4 beef NY strip steaks

Wild Mushroom Ragout:
1 Tbsp olive oil
1 small onion, finely chopped
4 oz chanterelle, cremini, or shiitake mushrooms, sliced
1 tsp minced garlic
1 cup low sodium beef stock
½ cup dry red wine*
3 sprigs fresh thyme
2 sundried tomatoes, minced
½ cup tomato puree
½ tsp adobo sauce (from canned chipotle chiles)
salt & pepper, to taste

Polenta:
2/3 cup instant polenta
2 2/3 cup water
1 tsp salt

Instructions:
Mix marinade ingredients, add steaks. Marinate in the refrigerator for 2-3 hours.

To prepare ragout:
Heat the oil in a large sauté pan, and sauté onion until soft, about 5 minutes. Add the mushrooms and cook for 10 minutes, stirring frequently. Add the garlic and sauté 2 minutes. Add the stock, wine, thyme, and sundried tomatoes, and cook for about 10 minutes, or until the liquid is reduced by half. Add the tomato puree and adobo sauce, return to a simmer, and cook until thickened to a sauce-like consistency. Remove the thyme sprigs, and season with salt & pepper.

Prepare polenta. Bring water and salt to a simmer, lower heat, and slowly whisk in polenta. Whisk until thickened, 2-3 minutes. Divide onto 4 plates.

Grill steaks for 4-5 minutes per side, or to desired doneness. Spoon ragout over steaks and serve with polenta.

Nutritional info:
Calories: 539.6
Total Fat: 18.7 g
Saturated Fat: 5.1 g
Polyunsaturated Fat: 0.7 g
Monounsaturated Fat: 5.1 g
Cholesterol: 110.2 mg
Sodium: 910.3 mg
Potassium: 293.1 mg
Total Carbohydrate: 27.5 g
Dietary Fiber: 3.0 g
Sugars: 4.0 g
Protein: 54.4 g

Fiesta Soup

Years ago, I was scared to try new foods.  Really.  So when my mother-in-law brought this to our house when they visited, I was a little hesitant to try it.  But I actually *did* try it, I loved it.  I had to ask my mother-in-law for the recipe, and since I’ve been making it, it has become one of my favorite go-to  soups.  And it freezes well, so you get a lot of meals (and meals for the freezer) for very little effort.  Enjoy!

Fiesta Soup
Recipe from Mary Ross Smith
Makes about 12 cups

Ingredients:
2 lbs ground turkey breast
1 onion, chopped
2 packages taco seasoning mix (I make homemade – see below)
1 package ranch dressing mix
1 can kidney beans, undrained
1 can black beans, undrained
1 can pinto beans, undrained
1 can diced tomatoes, undrained
1 can tomatoes w/green chiles (such as Rotel), undrained
2 cans white corn, undrained (I usually use 2 cups frozen corn kernels)
2 cups water
Fat-free shredded cheddar cheese and fat free sour cream (optional – not included in nutritional information)

Directions:
In a large non-stick stockpot, brown turkey and onion together. Add seasoning mixes to meat. Add the rest of the ingredients. Bring to a boil. Reduce heat and simmer 2 hours. More water can be added if too thick.

Garnish with shredded fat free cheddar cheese, chopped green onions, or fat-free sour cream (optional).

Homemade taco seasoning (equals 1 store-bought packet):
1 tsp dried minced onion
1 tsp chili powder
1/4 tsp chipotle powder
1 tsp cumin
1/4 tsp garlic powder
1 tsp crushed red pepper
1/4 tsp oregano
1/2 tsp corn starch
1/2 tsp of salt
1 tsp tomato powder

Nutritional Info Per Serving:
Calories: 216.8
Total Fat: 1.5 g
Saturated Fat: 0.1 g
Polyunsaturated Fat: 0.2 g
Monounsaturated Fat: 0.1 g
Cholesterol: 0.0 mg
Sodium: 659.3 mg
Potassium: 172.4 mg
Total Carbohydrate: 19.3 g
Dietary Fiber: 5.0 g
Sugars: 3.2 g
Protein: 25.3 g

Bacon Jam and Brie Tarts

I am a very organized person – I keep an inventory of my pantry, freezers, etc. on my phone. But sometimes I’m *still* surprised by what I find! A few days ago, I found a jar of bacon jam in the pantry. I thought, “What on earth did I buy this for? What was I planning to make with this?” So, I decided to do some online searching for recipes using bacon jam. I came across one on the Wry Toast blog, but it had instructions to *make* bacon jam (which I already had!), so I just adapted their method using my store-bought bacon jam. I ended up taking these to a friend’s house, and they were so popular that my friend asked me to bring these to the next party! These are soooo tasty! Enjoy!

Bacon Jam and Brie Tarts

Slightly adapted from Wry Toast blog
Serves 15 (appetizer)

Ingredients:
2.5 Tbsp bacon jam (I used HEB’s Cookwell & Company Better Than Good Bacon Jam)
4 oz brie, rind cut off
1 pkg Athens Filo shells (15 per pkg)

Directions:
1. Preheat oven to 350.

2. Place phyllo shells into mini muffin pans. Cut rind off brie, then cut into 15 pieces. Place one piece of cheese into each shell. Top each with 1/2 tsp of bacon jam.

3. Bake for 10 minutes, until cheese is melted and shells are browned.

Nutritional info:
Calories: 47.8
Total Fat: 3.3 g
Saturated Fat:1.4 g
Polyunsaturated Fat: 0.1 g
Monounsaturated Fat: 0.6 g
Cholesterol: 8.4 mg
Sodium: 72.6 mg
Potassium: 11.5 mg
Total Carbohydrate: 2.9 g
Dietary Fiber: 0.0 g
Sugars: 0.7 g
Protein: 1.7 g

Vietnamese Pork Salad

We just made this recipe a few days ago, and it was amazing, so I had to share! I found this recipe in the most recent Cooking Light issue, and changed it slightly to use things I had on-hand (pork tenderloin instead of ground pork) and also to have more uniform vegetables (I julienned everything using my mandoline, so that it would be easier to eat!). We loved it, and we will definitely be making this again, especially now that squash will be abundant throughout the next several months! Enjoy!

Vietnamese Pork Salad
Adapted from Cooking Light, June 2016
Serves 4

Ingredients:
2 ounces uncooked brown rice vermicelli noodles (I use Annie Chun’s brown rice maifun noodles)
Cooking spray
1 pork tenderloin, about 1 1/4 lbs, silver skin trimmed
7 tablespoons fresh lime juice
2 1/2 tablespoons sugar
4 teaspoons fish sauce
1 tablespoon sunflower oil
2 tablespoons sliced green onions
2 teaspoons Sriracha or chile garlic sauce
4 cups mixed lettuces
1 cup julienned cucumber
1 cup julienned carrot
1/2 cup julienned yellow squash
1/4 cup chopped fresh cilantro leaves
1/4 cup chopped fresh mint leaves

Directions:
1. Cook rice vermicelli according to package directions; drain and rinse with cold water. Drain.

2. Heat oven to 400F. Spray a large oven-proof skillet with cooking spray, and heat over medium-high heat. Add pork to pan; cook about 6 minutes, browning on all sides. Place pan into the oven for 10-12 minutes, or until pork reaches an internal temperature of 140F. Let rest for 10 minutes, then cut into slices.

3. Combine lime juice, sugar, fish sauce, Sriracha, green onions, and oil in a bowl; set aside.

4. Arrange lettuce, cucumber, carrot, and squash on 4 plates. Top with noodles, pork slices, cilantro, and mint. Drizzle juice mixture over top.

Nutritional info:
Calories: 365.5
Total Fat: 12.2 g
Saturated Fat: 3.2 g
Polyunsaturated Fat: 2.5 g
Monounsaturated Fat: 0.8 g
Cholesterol: 0.0 mg
Sodium: 538.7 mg
Potassium: 269.2 mg
Total Carbohydrate: 28.9 g
Dietary Fiber: 3.6 g
Sugars: 11.9 g
Protein: 33.5 g

Cherry-stuffed Grilled Chicken

At this time of year, when cherries are in season, I love eating them fresh! But I also love to find as many recipes as possible that use fresh cherries – then I can justify the amount of fresh cherries I buy… I found this recipe a few years ago in our local newspaper, and over the years, I’ve made it with both chicken and pork, and either way it’s fantastic! Enjoy!

Cherry-stuffed Grilled Chicken

Adapted from recipe from San Antonio Express News (Originally cherry-stuffed grilled pork tenderloin)
Serves 4

Ingredients:
1 1/4 lb chicken breasts, 5 oz each, pounded 1/2 inch thin – pocket cut horizontally (or use 1 pork tenderloin, about 1 1/4 lbs)

Filling:
3/4 cup pitted, chopped sweet cherries
1/2 Tbsp dried minced onion
1 tsp chopped fresh sage
1/4 tsp salt
1/2 tsp fresh thyme

Marinade:
2 Tbsp white wine vinegar
1 Tbsp olive oil
1/2 tsp salt
1/2 tsp garlic powder
1/4 tsp pepper

Instructions:
Combine cherries, onion, sage, thyme, and salt. Set aside.

Mix marinade, place into gallon-sized ziplock bag.

Slice a pocket in each chicken breast. Fill with cherry-sage filling. Place chicken into marinade, and marinate for 30-45 min in refrigerator.

Preheat grill. Prepare one side for indirect grilling (turn one side of gas grill to low, or pile charcoal on one side for charcoal grill). Cook over indirect heat until internal temperature reaches 165-170 degrees (about 20-30 min).

**Note** For pork tenderloin: Slice pork tenderloin lengthwise, pound with meat mallet to even thickness. Fill with filling, then roll tenderloin over filling. Secure with kitchen twine (3-4 places). Marinate, then grill over indirect heat until cooked through, about 30 min (about 145 degrees). Remove from grill, and let sit 10 minutes before slicing.

Nutritional info (chicken):
Calories: 204.7
Total Fat: 4.9 g
Saturated Fat: 0.5 g
Polyunsaturated Fat: 0.3 g
Monounsaturated Fat: 2.5 g
Cholesterol: 0.0 mg
Sodium: 436.3 mg
Potassium: 66.6 mg
Total Carbohydrate: 5.8 g
Dietary Fiber: 0.8 g
Sugars: 3.8 g
Protein: 33.0 g

Nutritional info (pork tenderloin):
Calories: 219.1
Total Fat: 8.3 g
Saturated Fat: 2.1 g
Polyunsaturated Fat: 0.8 g
Monounsaturated Fat: 4.7 g
Cholesterol: 92.2 mg
Sodium: 507.2 mg
Potassium: 585.3 mg
Total Carbohydrate: 5.8 g
Dietary Fiber: 0.8 g
Sugars: 3.8 g
Protein: 30.2 g

Sirloin Steaks with Mushroom Sauce

We don’t eat a lot of red meat these days, but when we do, we like to purchase the meat from one of the local farms in our area.  The other day, we visited one of the local farmer’s markets and found a farm selling various beef cuts.  We asked and found out that they had a few sirloin steaks available, and we immediately purchased them.  Since we didn’t know what recipe to make with the steaks, we wandered around a bit more and found another farm selling mushrooms…  So  – after buying some great-looking mushrooms, we decided to go with this recipe.  It is really simple, but tastes great!  Enjoy!

Sirloin Steaks with Mushroom Sauce

Adapted from Cooking Light, Sept 2008
Serves 4

Ingredients:
4 (4-ounce) boneless sirloin steaks, trimmed (about 1 inch thick)
3/8 teaspoon black pepper, divided
1/4 teaspoon salt, divided
1 tablespoon olive oil
1 (8-ounce) package sliced cremini mushrooms
1/2 cup dry red wine*
1/2 cup water
2 teaspoons all-purpose flour*

Directions:
1. Sprinkle steaks evenly with 1/4 teaspoon pepper and 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Add steaks to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from pan; keep warm.

2. Add mushrooms to pan; cook 5 minutes or until tender and beginning to brown, stirring frequently. Combine wine, 1/2 cup water, flour, 1/8 teaspoon pepper, and 1/8 teaspoon salt; stir well with a whisk. Add wine mixture to pan; bring to a boil. Cook 2 minutes or until thick; stir constantly. Remove from heat.

3. Serve each steak with about 1/4 cup mushroom sauce.

Nutritional info:
Calories: 224.5
Total Fat: 8.8 g
Saturated Fat: 0.5 g
Polyunsaturated Fat: 0.5 g
Monounsaturated Fat: 2.5 g
Cholesterol: 0.0 mg
Sodium: 149.7 mg
Potassium: 215.9 mg
Total Carbohydrate: 3.4 g
Dietary Fiber: 0.7 g
Sugars: 1.1 g
Protein: 29.2 g

Nutritional info (sauce alone):
Calories 42.7
Total Fat 0.2 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 149.3 mg
Potassium 219.9 mg
Total Carbohydrate 3.7 g
Dietary Fiber 0.8 g
Sugars 1.2 g
Protein 1.9 g

Chile-espresso rubbed steak with warm tomato sauce

Although we don’t have it often, we love steak at our house. And I’m always trying to find new and different ways to make it, just so it doesn’t get boring! This is definitely NOT a boring way to make steak, for sure! We typically serve it with bulgur, quinoa, or couscous, which works out great. Enjoy!

Chile-espresso rubbed steak with warm tomato sauce

Slightly adapted from Cooking Light, Aug 2010
Serves 4

Ingredients:
1 teaspoon espresso powder
1/2 teaspoon garlic powder
1/4 tsp salt
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
1 lb sirloin steak, trimmed
Cooking spray
1 cup grape tomatoes
2 tablespoons chopped fresh parsley
1 teaspoon extra-virgin olive oil
1 teaspoon sherry vinegar (or can sub red wine vinegar)

Directions:
1. Combine first 7 ingredients; stir well. Rub spice mixture evenly over both sides of steak; cover and let stand at room temperature 30 minutes.

2. Preheat grill to medium-high heat (or preheat broiler, if cooking inside).

3. Place steak on a grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Remove from grill; let stand 10 minutes.

4. Place tomatoes and remaining ingredients in a mini chopper or blender; process until coarsely chopped. Spoon tomato mixture into a microwave-safe bowl; microwave on HIGH 1 minute. Cut steak diagonally across grain into thin slices. Place steak on each of 4 plates. Top each serving with 2 tablespoons sauce.

Nutritional info:
Calories: 226.2
Total Fat: 7.8 g
Saturated Fat: 2.5 g
Polyunsaturated Fat: 0.3 g
Monounsaturated Fat: 1.7 g
Cholesterol: 52.2 mg
Sodium: 154.0 mg
Potassium: 110.3 mg
Total Carbohydrate: 2.6 g
Dietary Fiber: 0.8 g
Sugars: 0.1 g
Protein: 34.0 g