Nothing says ‘summer’ like barbecuing!

No matter what we barbecue, there’s something special about a summer barbecue.  We tend to eat outside on the deck and have friends over more often in summer.  Summer days are longer and life seems to take on a more relaxed pace…and food seems fresher and more flavourful.  Nancy Hughes developed a number of recipes for us for the Pure Prairie Eating Plan and one of our favourites is the Grilled Sirloin with Fresh Horseradish-Mint Relish on page 148.  Here it is again, just in time for the nice warm summer days.  Serve with fresh baby potatoes and asparagus.

Grilled Sirloin with Fresh Horseradish-Mint Relish

Serves 4  Serving Size: 4 oz (116 g) cooked steak, 1/2 cup (125 mL) relish


1/2 tsp (2 mL) coarsely ground black pepper

1/4 tsp (1 mL) salt

1/8 tsp (0.5 mL) red pepper flakes

1 lb (450 g) boneless beef sirloin steak, trimmed of fat

1 Tbsp (15 mL) canola oil



1/2 medium poblano chili pepper, seeded and finely chopped

1/4 cup (60 mL) diced cucumber

1 cup (250 mL) diced tomato

2 Tbsp (30 mL) chopped fresh mint

3 Tbsp (45 mL) grated fresh horseradish

4 1/2 tsp (20 mL) cider vinegar

1 Tbsp (15 mL) canola oil

1/4 tsp (1 mL) salt


1.  Preheat barbecue to medium heat

2.  Combine the black pepper, salt and pepper flakes in a small bowl.  Brush both sides of the beef with 1 Tbsp (15 mL) of canola oil and sprinkle both sides of the beef with the pepper mixture.

3.  Barbecue for 4 minutes on each side or until desired doneness. Use a food thermometer to check internal temperatures: 145oF (63oC) for medium rare; 160oF (71oC) for medium; 170oF (77oC) for well done. Place on cutting board and let stand for 3 minutes before thinly slicing.

4.  Meanwhile, combine relish ingredients in a medium bowl.  Serve beef with relish alongside.

About this recipe:  Not only tasty, this steak packs a nutritious punch with 34 g of protein plus iron, B vitamins and other valuable nutrients.  Nutritional Analysis (per serving): 265 kcal, 16 g fat, 4 g saturated fat, 5 g carbohydrate, 2 g fibre, 34 g protein.

Chef’s tip:  You can substitute green bell peppers for poblano and add 1/8 tsp (0.5 mL) dried pepper flakes.