Uruguayan Bife de Chorizo

• Beef top sirloin steaks (bife de chorizo cut) 1200g (4 steaks, 300g / 10.5 oz each)

  Thick-cut, about 3 cm, with the fat cap on. Substitute: Strip loin or ribeye steaks of the same thickness.

  How to choose: Deep red meat with a creamy-white fat cap and fine marbling; the fat cap is part of the dish, not waste.

  How to prepare: Take out of the fridge 30 minutes before cooking; pat very dry with paper towels.

  Required
• Olive oil 20g (1.5 tbsp)

  For brushing the steaks. Substitute: Neutral vegetable oil.

  How to choose: Any good olive oil; it is only a thin coat.

  How to prepare: Measure into a small bowl with a brush.

  Required
• Coarse salt 4g (1 tsp)

  Season just before grilling. Substitute: Flaky sea salt.

  How to choose: Coarse grains that sit on the surface rather than dissolving away.

  How to prepare: Measure out.

  Required
• Black pepper 2g (0.5 tsp)

  Freshly ground, after grilling. Substitute: None.

  How to choose: Whole peppercorns ground fresh.

  How to prepare: Grind just before serving.

  Optional

Estimated cost: Medium — about $6–8 per serving at home (USD)

info A thick-cut strip loin grilled over high heat with coarse salt only, rested before slicing, as served at a Uruguayan parrilla.

Execution Methodology & Culinary Technique

1. 1

   Season and Oil the Steaks

   5 Mins Room temperature, ~20°C (68°F)

   Brush both sides of each steak lightly with olive oil, then season generously with the coarse salt. Do not add the pepper yet — it burns over high heat and turns bitter.

   Oil the steak, not the grill; a thin coat on the meat stops sticking without flare-ups.

   Done when: Steaks are evenly coated with oil and salt on both sides.

2. 2

   Sear Over High Heat

   6 Mins High heat, ~230°C (450°F)

   Lay the steaks on the hottest part of the grill and sear for about 3 minutes per side without moving them, until dark grill marks form and the edges of the fat cap start to crisp. If the fat cap flares, move the steak to a cooler spot for a few seconds rather than closing the lid.

   Leave the steak alone while it sears — moving it tears the crust you are trying to build.

   Done when: Both sides are deeply browned with clear grill marks; the fat cap is golden and crisping.

3. 3

   Finish to Temperature

   4 Mins Medium-high heat, ~200°C (400°F)

   Move the steaks to medium-high heat and cook 2 minutes more per side for medium-rare, or until a thermometer in the thickest part reads 57°C (135°F) for medium-rare or 63°C (145°F) for medium. Whole-muscle beef should reach at least 63°C (145°F) with a 3-minute rest for food safety; adjust the time to your preferred doneness.

   Trust the thermometer, not the clock — a 3 cm steak cooks fast, and 30 seconds too long is the difference between juicy and dry.

   Done when: Centre reads 57-63°C (135-145°F); juices run clear pink, not red.

4. 4

   Rest, Slice and Serve

   5 Mins Room temperature, ~20°C (68°F)

   Move the steaks to a warm board and rest for 5 minutes so the juices settle back into the meat. Grind the black pepper over the top, slice thickly across the grain, and serve at once with roasted potatoes and salad.

   Cutting too early spills the juices onto the board; five minutes of patience keeps them in the steak.

   Done when: Slices are pink and juicy in the centre with a browned crust at the edges.

vital_signs Nutritional Physiology & Benefits

Nutrition

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Vitamin B12 and iron (beef), zinc (beef), vitamin B6 (beef), niacin (beef).

restaurant Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

warning Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

• General adultsAn excellent high-protein dinner for healthy adults; balance the plate with salad and potatoes rather than a second steak.
• ChildrenChildren can eat well-cooked steak cut into small pieces; cook to at least 63°C (145°F) and trim the fat cap for younger children.
• ElderlySoft, easy to chew when cooked medium and sliced thinly across the grain; a good source of iron and B12 for older adults.
• Pregnant womenCook the steak to at least 63°C (145°F) throughout and rest it 3 minutes; avoid rare or undercooked meat during pregnancy. If unsure, ask a clinician.
• Breastfeeding womenA strong source of iron and protein, both in high demand while breastfeeding; keep portions moderate and pair with vegetables.
• AthletesAbout 61 g of protein per steak makes it ideal after heavy training; add potatoes or bread for the carbohydrate to go with it.
• Weight gainEnergy- and protein-dense, so it suits healthy weight gain when eaten with starchy sides.
• Weight lossA whole 300 g steak is a very large portion for weight loss; share one steak between two people and fill the rest of the plate with salad.

Health Conditions — Adjust or Avoid

Conditions

• DiabetesPure beef has no carbohydrate, so it does not raise blood sugar by itself; watch the potatoes and bread served with it instead. Ask a clinician for personal targets.
• High blood pressureThe steak is salty by design and rich in saturated fat; keep portions moderate and favour the lean centre over the fat cap. Ask a clinician for personal advice.
• Kidney diseaseBeef is high in potassium and phosphorus, which some kidney diets limit; portions matter. This is general information — ask a clinician before eating it regularly.
• GoutRed meat is purine-rich; people prone to gout should eat it rarely and in small portions. Ask a clinician for personal advice.
• Stomach issuesPlain grilled steak is usually gentle on the stomach, but the fat cap can trigger reflux in some people; trim it if that is a problem for you.
• Cardiovascular diseaseHigh in saturated fat, so keep it an occasional meal rather than a daily habit and balance it with vegetables. Ask a clinician for personal advice.
• Fatty liverRich and fatty, so a smaller portion with plenty of salad fits better; trim the fat cap. Ask a clinician for personal advice.
• Food allergiesContains no common allergens in the steak itself; check any sauce served with it, such as chimichurri, for its own ingredients. This is general information, not medical advice.
• Special therapeutic dietsThe recipe is naturally low-carbohydrate and gluten-free; any therapeutic diet still needs a clinician or dietitian to approve portions.

If you have a medical condition, consult your doctor before changing your diet.

kitchen Storage & Use

Storage & Use

How to store

Cool within 2 hours, then wrap tightly and refrigerate.

In the fridge

Up to 3 days in the refrigerator at 0-4°C (32-39°F).

In the freezer

Up to 3 months, wrapped airtight; thaw overnight in the fridge.

How to reheat

Reheat gently in a low oven at 120°C (250°F) until the centre reaches at least 74°C (165°F), then sear briefly to refresh the crust. Avoid the microwave, which dries it out.

Freezing recommended

Yes, for cooked steak; slice after thawing for the best texture.

Signs it has spoiled

Sour or off smell, slimy surface, or grey-green discoloration — discard it.