Steak with Avocado-Chimichurri Sauce and Grilled Asparagus

Outdoor grilling isn’t always synonymous with healthy eating. But with the right ingredients, you can fire up the barbecue and still keep an eye on nutrition.

Avocado-chimichurri steak with grilled asparagus offers “both,” said Dr. Linda Van Horn, a research nutritionist and professor at Northwestern University’s Feinberg School of Medicine in Chicago.

“It provides the joy of grilling and adds a healthy vegetable, but with very little of the saturated fat involved with grilling bratwursts, hotdogs or hamburgers.”.

The recipe calls for lean round steak, rubbed with spices and topped with a vegetable-based chimichurri sauce.

“The goal is to take this very lean cut of meat and add so much flavor that you enjoy the grilled taste but don't miss the fat, which is typically what gives flavor to meat.”

Some of that flavor comes from avocado, which provides plant-based monounsaturated fat or “good fat.” However, avocados are also high in calories so, a little avocado – such as the amount in this recipe – goes a long way, Van Horn said.

Asparagus is both nutritious and low in calories. It also tastes great grilled. It is full of nutrients, including Vitamin C, potassium, magnesium and fiber, she said. “It’s a unique vegetable, cooks quickly and compliments this meal with a fascinating flavor.”

“The entire dish is a unique alternative to the usual grilled steak,” Van Horn said. “It’s an easy and delicious way to add nutritional quality to an outdoor meal.”

This chimichurri sauce is packed with herby flavor and pairs especially well with smoky, lightly charred meat from the grill.

Avocado-Chimichurri Steak with Grilled Asparagus

Ingredients

• 2 tablespoons salt-free chili powder
• 1 tablespoon garlic powder
• ¼teaspoon salt
• Cooking spray
• 1 ½ pounds London broil (top round steak) (all visible fat trimmed and discarded)
• ¾ cup finely chopped fresh cilantro
• ½ cup finely chopped fresh parsley
• 2 medium lemons (zested, juiced)
• 3 tablespoons canola or corn oil (divided use)
• 1 medium fresh jalapeño pepper (seeds and ribs discarded, finely chopped)
• 1 small avocado (halved, pitted, diced)
• 3 bunches asparagus spears (trimmed)

Directions

1. In a small bowl, stir together the chili powder, garlic powder and salt. Put the beef on a large platter. Using your fingertips, gently press the mixture so it adheres to both sides of the beef. Let stand for 1 hour.
2. Meanwhile, lightly spray the grill with cooking spray. Preheat it on medium high.
3. To make the chimichurri sauce, in a small bowl, stir together the cilantro, parsley, juice of 1 lemon (about 2 tablespoons), 1 tablespoon oil and the jalapeño. Stir in the avocado and the remaining juice of 1 lemon.
4. Drizzle the remaining 2 tablespoons oil over the asparagus.
5. Grill the beef for 3 to 5 minutes on each side (depending on its thickness), or until an instant-read thermometer inserted in the center reaches 125°F (rare) to 135°F (medium rare). The beef may need to occasionally be turned over so the rub doesn’t burn. Remove the it from the grill and let it stand under a tent of aluminum foil.
6. Place the asparagus perpendicular to the grill grates or put it in a grilling basket. Grill for 7 minutes, or until tender-crisp.
7. Transfer the asparagus to a separate large platter. Sprinkle with lemon zest.
8. Thinly slice the beef diagonally across the grain. Arrange on the asparagus.
9. Spoon the sauce over the beef.

Quick Tips

Tip: To make this recipe in the oven, arrange the asparagus in a single layer on two aluminum foil-lined baking sheets. Roast the asparagus at 425°F for 12 to 15 minutes, or until tender-crisp. Meanwhile, heat 2 tablespoons canola or corn oil in a grill pan or nonstick skillet over high heat, swirling to coat the bottom. Cook the beef for 3 to 5 minutes on each side, or until it reaches 125°F (rare) to 135°F (medium rare) when tested with an instant-read thermometer.

Tip: Since lean cuts of beef like London Broil have much less fat, these cuts can be a bit tougher than their fatty counterparts. Using rubs and marinades helps break down the toughness. Cooking the beef between rare and medium-rare and cutting it into very thin slices also keeps it more tender. Tip: When a recipe calls for both zest and juice from fresh citrus, it is much easier to zest the fruit before squeezing it for juicing.

Nutrition Facts