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story.lead_photo.caption Churrasco Steak with Chimichurri Sauce and Rice and Tomatoes. (Linda Gassenheimer/TNS)

Churrasco is a Portuguese name that's now used for any type of grilled meat. It's usually topped with chimichurri sauce and is popular throughout South America. Parsley, garlic, red pepper flakes oil and vinegar are the basic ingredients for the sauce.

I use bought chimichurri sauce that can be found in most supermarkets, making this a quick dinner. I also have given a recipe for making the sauce in case bought sauce is unavailable. It takes only minutes to make in a food processor.

Helpful hints

You can use any type of quick cooking steak.

Serve any extra chimichurri sauce on the side for dipping.

Countdown

Heat outdoor or stovetop grill to medium-high.

Grill steak.

While steak rests a few minutes before slicing, make rice and tomatoes.

Shopping list

To buy: 3/4 pound grass-fed strip steak, one jar chimichurri sauce, 1 package microwave brown rice and one can reduced-sodium diced tomatoes. If you can't find prepared chimichurri sauce: one jar minced garlic, one bunch parsley, one bottle red pepper flakes and one bottle apple cider vinegar.

Staples: olive oil, salt and black peppercorns.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, "The 12-Week Diabetes Cookbook." Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected]

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CHURRASCO STEAK WITH CHIMICHURRI SAUCE

Olive oil spray

3/4 pound grass-fed strip steak

2 tablespoons bought chimichurri sauce (Note: optional homemade recipe below)

Heat outdoor grill or stovetop grill. Spray the steak on both sides with olive oil spray. Place on the grill for 3 minutes, turn and grill 3 more minutes. A meat thermometer should read 125 degrees Fahrenheit for rare, 145 for medium rare. Remove to a cutting board, let rest while you make the rice and tomatoes, and then slice. Place on 2 dinner plates and spoon chimichurri sauce on top.

Yield 2 servings.

Per serving: 306 calories (48% from fat), 16.2 g fat (3.1 g saturated, 3 g monounsaturated), 96 mg cholesterol, 39.5 g protein, 1.5 g carbohydrates, 0.3 g fiber, 129 mg sodium

HOMEMADE CHIMICHURRI SAUCE

2 teaspoons minced garlic

3/4 cup fresh parsley leaves

Pinch red pepper flakes

1 1/2 tablespoons olive oil

2 teaspoons apple cider vinegar

2 tablespoons water

Add garlic, parsley, pepper flakes, olive oil, vinegar and water to a food processor and process to form a thick sauce; it will not be smooth. (If making by hand, chop parsley and garlic together and mix in the remaining ingredients.)

RICE AND TOMATOES

1 package microwave brown rice (1 1/2 cups cooked)

1 cup reduced-sodium diced tomatoes, drained

2 teaspoons olive oil

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add drained tomatoes, oil and salt and pepper to taste. Toss well.

Yield 2 servings.

Per serving: 245 calories (23% from fat), 6.3 g fat (1.1 g saturated, 2.8 g monounsaturated), no cholesterol, 5.1 g protein, 42.9 g carbohydrates, 4.7 g fiber, 18 mg sodium.

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