Carne Asada is a beloved dish in Salvadoran cuisine, known for its tender, flavorful grilled beef steak. This classic dish features marinated beef, grilled to perfection, and is often served with traditional accompaniments such as tortillas, rice, beans, and salsa. The marinade, a zesty blend of citrus juices, soy sauce, and spices, imparts a unique flavor to the meat.
Salvadoran Carne Asada has deep roots in the culinary traditions of El Salvador. Its origins are influenced by a blend of indigenous practices and Spanish colonization. The indigenous Pipil people were known for cooking meat over open flames, a technique that evolved into what is now known as "asado" in Spanish. The Spanish introduced cattle to the region, which led to the refinement of grilling techniques and the incorporation of beef into Salvadoran cuisine. Carne Asada emerged as a popular dish, reflecting the rich culinary heritage and communal spirit of the Salvadoran people. Today, it is a staple at family gatherings, celebrations, and barbecues both in El Salvador and among Salvadoran communities worldwide.
Ingredients:
- 2 pounds beef steak (flank or skirt steak preferred)
- 4 garlic cloves, minced
- 1/4 cup orange juice
- 1/4 cup lime juice
- 1/4 cup soy sauce
- 2 tablespoons Worcestershire sauce
- 2 tablespoons vegetable oil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon chili powder
- 1/2 teaspoon black pepper
- Salt to taste
Method:
1. Prepare the Marinade: In a mixing bowl, combine minced garlic, orange juice, lime juice, soy sauce, Worcestershire sauce, vegetable oil, cumin, paprika, chili powder, black pepper, and salt. Whisk until well combined.
2. Marinate the Beef: Place the beef steak in a large resealable plastic bag or shallow dish. Pour the marinade over the steak, ensuring it is evenly coated. Massage the marinade into the meat, seal the bag or cover the dish, and refrigerate for at least 2 hours or overnight.
3. Preheat the Grill: Preheat your grill to medium-high heat. For charcoal grills, ensure the coals are hot and glowing.
4. Grill the Beef: Remove the marinated steak from the refrigerator and let it sit at room temperature for about 30 minutes. Grill the beef for about 4-5 minutes per side for medium-rare, adjusting cooking time to your desired doneness. Baste with remaining marinade for added flavor.
5. Rest and Slice: Remove the steak from the grill and let it rest for 5-10 minutes. Slice against the grain into thin strips.
6. Serve and Enjoy: Serve the sliced Carne Asada with warm tortillas, rice, beans, guacamole, pico de gallo, and other accompaniments. For an extra burst of flavor, squeeze fresh lime juice over the meat.
Important Notes:
- Slice the steak against the grain for tender, easy-to-chew meat.
- If a grill is unavailable, use a stovetop grill pan or broil in the oven.
- Adjust seasoning to taste, adding more spices or chili powder for extra heat.
Nutrition Value:
1. 2 pounds beef steak (flank or skirt steak preferred)
- Calories: Approximately 1,500 kcal (based on 2 pounds of raw flank steak)
- Carbohydrates: 0 grams
- Protein: 140 grams
- Fat: 100 grams
- Sodium: 140 mg
- Cholesterol: 400 mg
- Vitamins: B vitamins, particularly B12 and niacin
- Minerals: Iron, zinc, phosphorus
- Nutritional Benefit: Provides high-quality protein and essential vitamins and minerals for muscle repair, immune function, and overall health.
2. 4 garlic cloves, minced
- Calories: Approximately 20 kcal
- Carbohydrates: 5 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Manganese, calcium, potassium
- Nutritional Benefit: Contains antioxidants and compounds that may support cardiovascular health and immune function.
3. 1/4 cup orange juice
- Calories: Approximately 30 kcal
- Carbohydrates: 7 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Potassium
- Nutritional Benefit: Provides vitamin C, which supports immune function and skin health.
4. 1/4 cup lime juice
- Calories: Approximately 15 kcal
- Carbohydrates: 4 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Potassium
- Nutritional Benefit: High in vitamin C, contributing to immune health and aiding in iron absorption.
5. 1/4 cup soy sauce
- Calories: Approximately 30 kcal
- Carbohydrates: 2 grams
- Protein: 2 grams
- Fat: 0 grams
- Sodium: 1,000 mg
- Cholesterol: 0 mg
- Vitamins: None significant
- Minerals: Small amounts of iron and potassium
- Nutritional Benefit: Adds flavor, but high in sodium; use in moderation to avoid excessive salt intake.
6. 2 tablespoons Worcestershire sauce
- Calories: Approximately 30 kcal
- Carbohydrates: 7 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 580 mg
- Cholesterol: 0 mg
- Vitamins: None significant
- Minerals: Small amounts of iron
- Nutritional Benefit: Provides flavor and umami but contains a significant amount of sodium.
7. 2 tablespoons vegetable oil
- Calories: Approximately 240 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 28 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin E
- Minerals: None significant
- Nutritional Benefit: Provides essential fatty acids and vitamin E, which supports skin health and antioxidant protection.
8. 1 teaspoon ground cumin
- Calories: Approximately 8 kcal
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0.5 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Small amounts of vitamin A, C, and B vitamins
- Minerals: Iron, manganese, magnesium
- Nutritional Benefit: Contains antioxidants and supports digestion and metabolism.
9. 1 teaspoon paprika
- Calories: Approximately 6 kcal
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0.3 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A
- Minerals: Iron
- Nutritional Benefit: Provides antioxidants and vitamin A, which is important for vision and immune health.
10. 1 teaspoon chili powder
- Calories: Approximately 6 kcal
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0.3 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A
- Minerals: Iron
- Nutritional Benefit: Contains antioxidants and compounds that may help with metabolism and provide a bit of vitamin A.
11. 1/2 teaspoon black pepper
- Calories: Approximately 3 kcal
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0.1 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Small amounts of vitamin K
- Minerals: Iron, manganese
- Nutritional Benefit: Adds flavor and has antioxidant properties that may support overall health.
12. Salt to taste
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies based on amount used
- Cholesterol: 0 mg
- Vitamins: None significant
- Minerals: Sodium
- Nutritional Benefit: Enhances flavor but should be used in moderation to avoid excessive sodium intake.
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