Chimichurri (Herb Sauce the Mediterranean Way)
Chimichurri (Parsley–Cilantro Steak Sauce)
Making a good steak is one thing—what you put on it is another. I learned this bright, kicky sauce from my friend Simon Majumdar. It’s equally happy on chicken, fish, grilled veg, or a grain bowl.
Yield: ~1½ cups Prep: ~10 min Make-ahead friendly
Ingredients
- 1 bunch flat-leaf parsley, chopped
- 1 bunch cilantro, chopped
- 3/4 cup olive oil (original notes: doesn’t need to be extra-virgin)
- 1/2 cup red wine vinegar
- 2 tsp red chili flakes (start with 1 tsp; add after tasting)
- 1/2 tsp kosher salt
- 1/2 tsp ground black pepper
- 1/2 tsp sugar
- 1/2 lemon — juice + zest
Method
- Blend: Combine everything in a blender/processor and blitz to a fine sauce.
- Taste & tune: More salt for pop, a pinch more sugar if too sharp, or extra chili for heat.
- Rest (optional): Chill 30–60 minutes for flavors to marry—I usually make it right before serving.
Mediterranean Diet Points
- Healthy fats: This sauce is olive-oil forward and counts toward the Fats & Oils category of your Med-Diet score. The score for fats is based on keeping ~60% more unsaturated than saturated fat overall—using olive oil helps you hit that target.
- Herbs: Parsley/cilantro are flavorful but generally neutral for points (very low-cal veg).
Nutrition (estimates)
Batch yields ~24 tablespoons. Estimates below assume an even emulsion. Salt brands vary; herbs contribute minimal calories.
| Serving | Calories | Fat | Saturated Fat | Carbs | Protein | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 Tbsp | ~60 kcal | ~6.8 g | ~1.0 g | ~0.2 g | ~0.1 g | ~0.1 g | ~45–50 mg |
| 2 Tbsp | ~120 kcal | ~13.6 g | ~2.0 g | ~0.4 g | ~0.2 g | ~0.2 g | ~90–100 mg |
Rule of thumb: almost all calories here are from olive oil; use just enough to gloss the food.
Serve With
- Grilled steak, chicken thighs, salmon, or shrimp
- Roasted vegetables or grain bowls
- As a quick marinade: 2–3 Tbsp per pound of protein, 30 minutes