Monday, December 14, 2015

Low Sodium Tri Tip Steak

We're returning to the barbecue this week for our Sunday entree. It's cloudy, cool, and rain is on the way but I think I have time to beat it.

Recently, just before Thanksgiving, I got the big "D" diagnosis...type 2 diabetes. Now, I have to be wary of what I eat and drink. Funny, though, since I've started monitoring my glucose, I've only exceeded the upper limit twice. Once when I had a cup of white rice with some peanut-sauce beef satay and the other when I had a flour-tortilla wrapped pork burrito.

Lesson learned: avoid white rice and flour tortillas. Rice is easy since I'm not such a fan anyway. I'll miss those flour tortillas, though (corn tortillas don't have the same effect at all on me, thank God).

Jan, the diabetes nurse at my doctor's office, has provided me with reams of flyers and sheets on how to eat better. One that really struck my fancy was what spices you can use to replace salt in different foods. That led to the rub used in the recipe below.

While I used literally just a pinch of salt, the meal came out delicious.  I had a little leftover rub that I put in the bag to spice up my usual roasted fingerling potato dish that I served on the side.

This meal also benefits from the hiqh quality of the meat...I found some exceptionally well-marbled USDA Prime tri tip steak on sale at Costco for only $7.99 a pound. Couldn't pass up that deal (although I can hear nurse Jan in my mind "LEAN meat, idiot!").

Quiet,'s Sunday.


4 medium 1.5 inch thick tri tip steaks, about 8 ounces each
Worcester sauce (or pineapple juice, if you want to take the sodium content down further without sacrificing taste)

1/2 teaspoon each of the following -
Mustard powder
Onion powder
Cayenne pepper
1/4 teaspoon each of black and white pepper

Put steaks into as small of a resealable bowl as you can find. Sprinkle each side with just a very small pinch of Kosher salt and a few drops of Worcester sauce. You can also replace the Worcester sauce with a generous splash of pineapple juice.

Rub the meat generously on both sides with the rub. Seal in bowl and let marinate 3-4 hours minimum (if you use pineapple juice, it's better to marinate for at least 8 hours).

On a barbecue, over hot coals, cook on each side for three minutes for a sear. Move to indirect heat and cook 5-6 minutes on each side for medium rare.

Remove on a platter and cover with foil. Let rest for 10 minutes before serving.

Copyright 2015 - Darryl Musick
All Rights Reserved

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