My other half would say, nothing is better than a steak dinner! For me that is not the case, I do love steak from time to time. Therefore, when I do cook steak I try to think outside the box with my meal planning…something other than just meat and potatoes. My dog loves to eat cherry tomatoes and since I always have those I decided to combine the two favorite ingredients of my two loves. The outcome was this mediterranean tri-tip steak bowl! Another great recipe for those of you who count macros. You will also be happy to know, it is a great meal prep recipe as the steak reheats well and the veggies can be reheated or eaten cold!
Mediterranean Tri-Tip Steak Bowl
Ingredients
Steak and Marinade
- 28 oz Tri-Tip Steak
- 1 tsp Dried Basil
- 1 tsp Black Pepper
- 1 tsp Garlic Powder
- 1 tsp Cayenne Pepper
- 1 tsp White Pepper
- ½ tsp Salt
- ½ tsp Sugar
- ¼ cup Extra Virgin Olive Oil
Garlic Hummus Spread
- 1â…” cups Chick Peas rinsed and drained, (1 can)
- 3 cloves Fresh Garlic
- 1 tbsp Extra Virgin Olive Oil
- 3 tbsp Water
Mediterranean Mix
- 200 g Cucumber sliced, (about 1 medium cucumber)
- 265 g Cherry Tomatoes cut in half, (about 1 pint of tomatoes)
- 50 g Kalamata Olives cut in half, (about 15 olives)
- 85 g Red Onion shaved, (about ½ small onion)
- 6 oz 2% Greek Yogurt (about ¾ cup yogurt)
- ¼ cup Feta Cheese
- 1 dash Salt
Instructions
Marinating the Steak:
- Combine all the seasonings: basil, peppers, garlic, cayenne, salt, and sugar in a small bowl and mix together.
- Then rub the spice mixture all over the tri-tip steak. Place the steak into a large zip lock bag and add 1/4 cup of olive oil. Seal the bag and massage the oil and the seasoning into the meat for about 1 minute.
- Leaving the steak in the bag, place the steak in the fridge. At a minimum you want the steak to soak in the marinade for 1 full hour, flipping in the bag and giving another little massage half way thru. But the longer you marinate, the more flavor the tri-tip will have. You can allow the steak to marinate up to 3 days. So feel free to prep this steak on Sunday with the plan to cook on Wednesday!
Cooking the Steak:
- Pre-heat oven to 400’°, and heat a large stove top pan to medium high heat. Line a baking sheet with tin foil and a wire rack (or roasting pan with rack) to raise the steak off the pan. The foil makes for easy clean up.
- Once the pan is hot add the tri-tip to the pan, fat side down and allow to sear for 3-4 minutes, until a brown crust has delveloped. Then flip and cook for another 3 minutes on the other side.
- After you have achived a brown crust on both sides, move the steak to the prepared baking sheet with wire rack. (You can cook directly on the sheet if you do not have the wire rack or roasting pan.) Place in the oven and cook at 400’° for 12 minutes per pound. The perfect temp on this steak is 135’° – 140’°, anything more than that will over cook the steak. This steak does not contain a lot of fat, therefore over cooking it will make it tough and rubbery.
- Once the steak is done, wrap it in the tin foil and allow it to rest for 10 minutes before slicing.
Garlic Hummus Spread
- While the steak is cooking: Add chicken peas, garlic cloves, and oil to a blender or food processor.
- Blend these ingredients adding up to 3 tablespoons of water as needed to get the creamy consistance you are looking for. You may have to stop and scrap the sides down if the ingredients stop blending.
- Once this spread is done, set it aside and begin preparing the mediterranean mix.
Mediterranean Mix
- The steak is still cooking, you have finished the garlic hummus. Now its time to work on the mediterranean mix.
- Slice your cucumber, tomatoes, olives, and red onions.
Assembling your Bowls:
- Start by adding your hummus to the bowl, then circle your cucumbers around one side of the hummus. Add a little pile of sliced tomatoes on the side of the cucumbers. Then add a dollup of yogurt next to the hummus.
- Once the steak has rested for 10 minutes, slice the steak and fan out slices into each bowl.
- Sprinkle with crumbled feta cheese, and sliced olives, then top with shaved red oinions. Finsih with a dash of salt!
- Serve and enjoy!
Nutrition
QUESTION:
- Are you trying to get better at meal planning?
- Do you find yourself eating the same recipes every few weeks?
- Are you having trouble finding recipes for meal prep?
- Or are you counting macros?
If you are bored of eating the same recipes every week and answered yes to any of these question, then you are going to want to check out my notes below. Tips on how you can incorporate this mediterranean tri-tip steak bowl into your meal plan and meal prep. If you are counting macros I have also included notes on how you can easily adjust the protein, carbs, and fats to meet your macro requirements.
NOTES FOR MEAL PLANNING:
Meal planning doesn’t have to be hard or take a lot of time. In fact, meal planning can be fun when you are provided with easy new recipes each week. Meal Planning can also help save money, prevent food waste, and save you time.
The best things about this recipe is: the only thing that is actually cooked is the steak. Everything else is easy cutting, slicing, and tossing together! Additionally, you can easily adjust this recipe to fit just about any macro goals.
When adding this recipe to your meal plan, you will want to keep in mind the marinade, the longer the steak rests in the marinade the better. Making this a great recipe for meal planning and prepping. You can prep the steak a few days before in the marinade making the time you spend in the kitchen the day you actually cook the steak that much easier!
NOTES FOR MEAL PREP:
When meal prepping recipes it is important to think about the best way to store and reheat your finished meals:
FRIDGE STORAGE:
Storing this mediterranean tri-tip steak bowl in the fridge will last 3-5 days.
There are a few ways you can choose to store this recipe in your fridge:
- My preferred method is storing as individual servings. This allows me to only reheat the number of servings that will be eaten.
- However, you can also store this as one large recipe. But I would recommend keeping the steak separate from the rest of the ingredients. This will allow you to then later assemble your bowl as if they were freshly made that day.
For fridge storage you can use zip lock bags, plastic containers, or glass food containers. I prefer to use glass container, as this allows me to reheat and eat the recipe right out of the same container. Which in turn saves me time, dirty dishes, and makes clean up easier. It also save on waste: either tossing out the used zip lock bags, or eventually having to replace the plastic containers.
Be sure to allow the recipe to cool completely before closing the container or placing in the fridge. If you close the container or place the recipe in the fridge before it has cooled you could have built up condensation within your container, thus watering down the recipe.
TIPS FOR RE-HEATING AFTER BEING IN THE FRIDGE:
This recipe can be eaten, warm or cold. But, think about this: you could choose to reheat only the steak or you can heat all of the ingredients. When this recipe is first cooked the only ingredient that is warm is the steak. Everything else is raw.
- To reheat only the steak. Pull the steak out of the container and place on a small plate. Wrap that plate in a damp paper towel (the paper towel will help the keep the steak moist). Then microwave for 45-60 seconds. The steak only needs enough time to warm up. You dont want to over cook it or it will get tough and rubbery.
- Or you can cook all the ingredients as one dish. Everything in this bowl taste wonderful warm. So feel free to just put the entire dish into the microwave, again wrapping in a damp paper towel and heating up for 60-90 seconds.
FREEZER STORAGE:
This recipe is not a very good freezer recipe. I find that freezing steak once it is cooked will leave it tough, dry and just not very tasty when deforested and reheated. Therefore, you will want to enjoy this recipe within a few days or preparation.
NOTES FOR COUNTING MACROS:
PROTEIN:
The majority of the protein in this recipe comes from the steak. You can easily adjust the amount of steak without changing the flavor of this recipe.
- For every 1 ounce of tri-tip steak you can increase or decrease the protein macro by 6 grams. However, it is important to remember that all steak does have fat. This cut of steak has 2.7 grams of fat per ounce.
This recipe is based on the beef cut, tri-tip. It is important to remember that when choosing a cut of meat, each will have different macro nutrient levels. So if counting macros you will want to pick the cut that fits your goals.
CARBOHYDRATE:
This mediterranean tri-tip steak bowl, actually has a relatively low amount of carbs compared to the amount of fat and protein. If you are looking to increase the carbs in this recipe I would actually recommend that you add an ingredient that is not currently in this recipe. As the recipe stands the majority of the carbs comes from the vegetables. Therefore, to really make an impact on the carb macro you would have to increase the amount of veggies pretty drastically. Then this mediterranean tri-tip steak bowl will feel more like a veggie bowl. Although, not a bad thing.
- My recommendation to increase the carbs in this recipe would actually be, serve everything on a bed of basmati rice! For every 1/4 cup (45 grams) of basmati rice there is 31.9 grams of carbs.
So make that bed of rice as big or as small as you want, based on your carb macros!
FAT:
This recipe has a fairly high fat macros, with 29 grams of fat per serving. Therefore, I would assume if you are looking to make adjustments to the fat in this recipe you are probably looking to decrease the fat. The majority of the fat comes from either the steak or the oil.
- The easiest way to decrease some of the fat would be to, eliminate the hummus spread. This would reduce the fat by 5.25 grams per serving and make the dish even easier to make.
- Another easy ingredient to adjust would be the olives. Removing the olives from this recipe will decrease the fat by 3.3 grams per serving.
- Finally, you cold change the type of steak that you use in this recipe. The tri-tip I recommend using has 2.7 grams of fat per ounce. However, you can find steaks that have as little as 1.1 grams of fat per ounce, like the eye of round steak. If you replaced the tri-tip with eye of round you would decrease the fat by 11 grams per serving.
If you decide to switch out the type of steak used you will want to cook the steak slightly different. A thiner cut of steak is not going to need to cook as long as the thick cut of tri-tip. My recommendation for cooking a thin cut of steak would be to marinate as described above, and then sear it in a pan, skipping the oven portion all together. But again cooking to 135-140 degrees. Depending on the thickness of the steak this could take 2-5 minutes per side.
When counting macros and making adjustments to the macros in this mediterranean tri-tip steak bowl, you will want to keep in mind the number of servings you are making.
Love steak, can’t get enough…but looking for less fat?
Check out my Cheesesteak Pepper Skillet!