New York Strip with Crab Salad and Tomatoes




Steak. Crab Salad. These two are spectacular on their own, but pair them up and you’ve got a sure winner for a Father’s Day lunch.

Shabir joins me in the Paleo Garage once again and “The Bro!” makes a cameo appearance. We go over the angulation of excellent grill marks and things get a little smoky. If you want to read deep into the grilling the perfect steak, check out this article from a few years back in The CrossFit Journal. It includes the SOW/TOW recipe that we used while grilling.

(I think I’m about to punch Shabir because he told me he doesn’t like steak! Who doesn’t like steak?)

I’m keeping busy these days planning for the food booth that I’ll have at this year’s CrossFit Games. I have quite the team shaping up and we are going to do our best to make the event memorable from a foodie’s perspective. If you want to take part in any of the preparation, set up, or working the booth, get ahold of me and we’ll line you out.

There are five days left on the early bird pricing for the Alaskan Culinary Adventure. We have a few spots left, so if you are considering hanging out with a crew of Culinary Ninjas in AK in August, now’s the time to sign up!

I’ve got quite the menu together for tomorrow’s “Get It Together!” meal plan. Be sure to check back for that. Also, Shabir and I will be back on Thursday for “Carpaccio Two Ways”. Whenever Shabu is involved, the result is amazing so don’t miss it…

“Keep It Paleo!” my friends.

Your Pal,

Paleo Nick

Out on Tahoe with “The Jo!” and “The Bro!”. Living here isn’t bad. Really.

New York Strip with Carb Salad and Tomatoes

Ingredient List:

  • 4 – 10oz. New York strip steak, patted dry with paper towels
  • Kosher salt and pepper, to taste
  • Light drizzle of olive oil
  • TOW, as needed (3 parts Tamari, 2 parts Olive Oil, 1 part Worcestershire)
  • 1 pound crab meat, drained
  • 1-2 Cloves Fresh Garlic, minced into a paste
  • 3 tablespoons Massie Mayo
  • 1 tablespoon Super Radical Rib Rub
  • 1 handful fresh cilantro, chiffonade plus 4 sprigs for garnishing
  • 4 Roma tomatoes, diced

Preparation Instructions:

  1. Heat your grill or grill pan over high heat until it reaches 350-400°F.
  2. Season one side of steak with kosher salt and pepper, drizzle with olive oil, pat to coat with oil and then place, seasoned side down on the grill.
  3. After 60 seconds, brush top side with TOW. Cook for 30 seconds longer, then rotate to make second grill mark on first side. Brush with TOW once again, then season top side with kosher salt.
  4. After 2-3 total minutes on the first side (depending on how hot your pan is and how you like your steak prepared), flip steak over to begin first mark on second side. Brush with Tow and repeat process for second side. For extra credit, turn the steak on it’s side to render a bit of the fat and caramelize all edges (we forgot to do this in the video).
  5. While steak is cooking, combine crab meat, mayo, Super Radical Rib Rub, lemon juice, garlic and cilantro in a bowl. Set aside in the fridge until ready to plate.
  6. Once steaks are done, remove them from the grill and allow to rest for 3-5 minutes. Then, plate with crab salad, fresh Roma tomatoes, and cilantro sprig.
  7. Share with your dad for lunch on Father’s day and tell him that you love him. After all, it is his sperm that brought you into the world in the first place, right?

“Keep It Paleo!”

Zone Breakdown:

Proteins: (46)

We have 4 – 10oz. New York strip steak which after cooking cook down to about 8oz each, and with steak measuring in at 1oz per block, that gives us 36 blocks form the steak.  In addition, we have 1 pound (16oz) of crab meat.  Crab meat too measures in at 1.5oz per block so we have an additional 10 blocks for a total of 46 protein blocks.

Carbohydrates (4):

We are using 1-2 Cloves Fresh Garlic, but since this is such a small amount, we won’t count it towards our blocks.  Instead though, we will count the 4 Roma tomatoes that we are using.  We know that 1 cup of tomatoes so we will say that the tomatoes are 4 blocks totals.

Fats (27+):

Most of our fats are going to come from the 3 tablespoons Massie Mayo.  We know that there are 144 blocks on 1 cup, so therefore three tablespoons equals 27 blocks.  In addition you will be adding olive oil.  For every teaspoon you add you will be adding 3 fat blocks, so if you add one tablespoon that brings you up to 9 additional blocks.

Balancing Act:

This meal is fairly protein and fat intensive, so you will need to supplement it with some carbohydrates.  The proteins to fats run about a 1.5:1 ratio, so you will be a little under on your fat blocks for every block of protein you take from this recipe.  But again, keep in mind that the more olive oil you add the more blocks will be added.


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