Beef Tri-Tip Roast with Ratatouille (a vegetable medley )
GRILLED: Remove roast from marinade; discard marinade. Place roast in center of grid over medium, ash-covered coals or over medium heat on preheated gas grill; arrange vegetables (except tomatoes) around roast. Grill roast, covered, 25 to 35 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
OVEN: Heat oven to 425°F. Remove roast from marinade; discard marinade. Place roast on rack in shallow roasting pan. Place onion wedges around roast for flavor optional. Do not add water or cover. Roast in 425°F oven 30 to 40 minutes for medium rare; 40 to 50 minutes for medium doneness, basting with reserved 2 tablespoons marinade halfway through roasting time.
Remove roast when instant-read thermometer registers 135°F for medium rare; 150°F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 20-25 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare; 160°F for medium.) Carve roast diagonally across the grain into thin slices. Season roast and ratatouille with salt and black pepper, as desired. Serve roast with ratatouille.
Beef Nutrition information per 3—ounce cooked serving: 158 calories; 7 g fat (2 g saturated fat;4 g monounsaturated fat); 23 g protein; 0.5 mg vitamin 86; 1.2 mcg vitamin 812; 1.5 mg iron;4.2 mg zinc.
The Tri—Tip is a small triangular muscle cut from the Sirloin
Meanwhile prepare ratatouille, cut grilled vegetables into 1-inch pieces. Combine vegetables, tomatoes, basil and reserved 1/4 cup marinade in large bowl; toss to coat.
In a large skillet cook the onion and the garlic in 2 tablespoons of the oil over moderately low heat, stirring occasionally, until the onion is softened. Add the remaining 3 tablespoons oil and heat it over moderately high heat until it is hot but not smoking. Add the eggplant and cook the mixture, stirring occasionally, for 8 minutes, or until the eggplant is softened. Stir in the zucchini and the bell pepper and cook the mixture over the moderate heat, stirring occasionally, for 12 minutes. Stir in the tomatoes and cook the mixture, stirring occassionaly, for 5 to 7 minutes, or until the vegetables are tender. Stir in the oregano, the thyme, the coriander, the fennel seeds, the salt, and pepper to taste and cook the mixture, stirring, for 1 minute. Stir in the basil and combine the mixture well. The ratatouille may be made 1 day in advance, kept covered and chilled, and reheated before serving.
- 1 onion, sliced thin
- 2 garlic cloves, minced
- 5 tablespoons olive oil
- a 3/4-pound eggplant, cut into 1/2-inch pieces (about 3 cups)
- 1 small zucchini, scrubbed, quartered lengthwise, and cut into thin slices
- 1 red bell pepper, chopped
- 3/4 pound small ripe tomatoes, chopped coarse (about 1 1/4 cups)
- 1/4 teaspoon dried oregano, crumbled
- 1/4 teaspoon dried thyme, crumbled
- 1/8 teaspoon ground coriander
- 1/4 teaspoon fennel seeds
- 3/4 teaspoon salt
- 1/2 cup shredded fresh basil leaves
Nutrition information per serving: 296 Calories; 17g Total Fat; 4g Saturated Fat; 11g Monounsaturated Fat; 60mg Cholesterol; 53mg Sodium; 9g Total carbohydrate; 24g Protein; 2.1mg Iron; 7.7mg Niacin; 0.7mg Vitamin B6; 98.4mg Choline; 1.3mcg Vitamin B12; 4.6mg Zinc; 27.6mcg Selenium; 4g Fiber;