Grilled Sirloin Steak with Warm Barley-Spinach Salad

Grilled Sirloin Steak with Warm Barley-Spinach Salad
Serves 4-5

24 ounce sirloin steak
1 tablespoon olive oil
1 tablespoon balsamic vinegar
2 tablespoons red wine (any variety)
Black pepper

Place steak in a Ziploc baggy. Add next four ingredients. Let the steak marinate, turning occasionally, for 1 hour.

While the steak in marinating, prepare the vegetables:
4-6 scallions, sliced thinly
4 ounces fresh mushrooms, sliced thinly
6 baby carrots, halved lengthwise, then sliced thinly
2 stalks celery, halved lengthwise, then sliced thinly
2 cups fresh baby spinach, roughly chopped

About 30 minutes before dinner service, combine:
2 cups water, boiling in a sauce pan
1 cup quick cooking barley

Cover and let cook until the water is mostly absorbed (12-15 minutes, or until the barley is soft and chewy.)

Preheat the grill on high for 5 minutes. Clean grate.
Remove steak from marinade, blot dry.
Season with salt and pepper (if desired.)
Grill over direct medium heat, 7 minutes per side.
Remove from heat and cover loosely with foil while finishing the meal.

While the steak is on the grill, heat a large non-stick skillet over med-high heat.
Add 1 tablespoon olive oil, and all vegetables except spinach
Saute until warm (4-5 minutes) Set aside.

In a large (4 quart) bowl, combine:
Juice of one large lemon
1 tablespoon brown mustard (sweet German mustard works well)
2 tablespoons olive oil
1 teaspoon lemon zest

Set aside.

The barley should be done about the same time as the steak. While the steak rests, place chopped spinach in bowl with dressing. Pour barley over the spinach (if there is water remaining, add it to the bowl.) Stir to combine. Add sauteed vegetables to the barley. Stir to combine.

Slice the steak across the grain, in slices 1/4 inch thick.

This can be made using other steaks or roasts. I will not provide nutritional data for the meat since that will vary based on what you grill.

Nutritional data for 1 cup salad:
Calories:      165
Fat:                   6g
Sat fat:          0.8g
Chol:               0mg
Sodium:     28.4mg
Carbs:        26.5g
Fiber:           3.9g
Protein:       4.1g

A word about the salad recipe. We, as a family, did not really like this recipe. The lemon flavor was too aggressive and masked everything else. My lemon yielded almost 1/2 cup of juice. When I make this salad next, I will use only 4 tablespoons lemon juice. Or I might substitute a vinegar for instead of the lemon juice, letting the lemon zest provide a hint of citrus flavor. (I think balsamic vinegar would work very well.)

A word about the steak. I cooked it to rare, as you can see in the picture. Not everyone like their meat rare, but my family prefers that. If you want it medium-rare, grill it 8-9 minutes on a side. Medium will be 9-10 minutes on a side. As always, the times will be dependent on the heat of the grill and the thickness of the steak. (I don’t think a good piece of steak should be cooked more than medium.)

Baked Salmon and Barley Pilaf

Baked Salmon with Tomatoes, Mushrooms and Spinach
Serves 4

4 salmon fillets, 4 ounces each
4 ounces fresh mushrooms, sliced
2 medium tomatoes, diced
1 cup (45 g) baby spinach, chopped
1/4 cup (60ml) sun-dried tomato salad dressing (your favorite brand of preference)

1.  Preheat oven to 375F
2.  Spray a 8×8 pan with cooking spray. Lay salmon fillets in the pan.
3.  Mix together all remaining ingredients, and cover the salmon.
4.  Bake for 25 minutes.

Nutritional data:
Calories:      235
Fat:            11.1g
Sat fat:         1.8g
Chol:            70mg
Sodium:      255mg
Carbs:         5.1g
Fiber:          0.8g
Protein:     25.2g

Barley Pilaf
Serves 4 (1/2 cup portions)

1/2 cup uncooked barley (quick cooking type)
1 cup water
4 ounces fresh mushrooms, sliced
1/2 cup frozen peas, thawed
Cooking spray

1.  Bring water to a boil. Add barley, cover, reduce heat to a simmer.  Let simmer for 10-12 minutes, or until the water is absorbed.
2.  Spray a non-stick skillet with cooking spray.  Saute the mushrooms over medium-high heat until hot and soft.
3.  When the barley is done, stir in the mushrooms and peas. Let sit for 5 minutes.

Nutritional data:
Calories:       68
Fat:                0g
Sat fat:        0.2g
Chol:             0mg
Sodium:      9.4mg
Carbs:       15.3g
Fiber:          2.3g
Protein:       2.4g

Raspberry Balsamic Vinaigrette (made for the simple salad in the picture)
Serves 1

1 tablespoon olive oil
2 teaspoons balsamic vinegar
2 teaspoons Penzey’s Raspberry Enlightenment
1/4 teaspoon Penzey’s Sunny Paris salt-free herb blend

Nutritional data:
Calories:     149
Fat:              14g
Sat fat:           2g
Chol:             0mg
Sodium:      2.5mg
Carbs:         5.8g
Fiber:             0g
Protein:       0.1g