Grill some lean beef, the hot choice for summer barbecues
The satisfying sound of sizzling beef … the one-of-a-kind aroma of steak on the grill … is your mouth watering yet? Get ready to give in to temptation, because outdoor grilling season is just about here and you have more tantalizing beef choices than ever.
USDA guidelines identify 29 cuts of beef as lean, including many favorites, such as top sirloin, tenderloin and top round steaks, and 95 percent lean ground beef. That means there are more lean and nutrient-rich ways to satisfy the craving that only beef can answer. More ways to enjoy a meal that gives you the protein you need to maintain a healthy, active lifestyle.
For more information about beef, visit www.BeefItsWhatsForDinner.com.
Beef on the Grill
• Grill beef over medium heat. Too high heat can cause the exterior to char before the interior reaches the desired doneness. Charring or overcooking beef is not recommended.
• Always cook burgers to 160°F, turning occasionally with a spatula — no pressing! Insert an instant-read thermometer directly from the side into the center of the burger to accurately determine the temperature. The color of cooked ground beef is not a reliable indicator of doneness.
• Turn steaks occasionally with tongs. Forks pierce the meat, and flavorful juices are lost. Use an instant-read thermometer inserted horizontally from the side into the center of steaks to determine doneness. The thermometer will register 145°F for medium rare, 160°F for medium steak doneness.
Grilled Peppery Top Round Steak with Parmesan Asparagus
Total preparation and cooking time: 30 to 40 minutes
Marinating time: 6 hours or overnight
Makes 4 servings
1 beef top round steak, cut 3/4 inch thick (about 1 pound)
1 pound asparagus, trimmed
1 teaspoon olive oil
3 tablespoons shredded Parmesan cheese
Salt
Marinade:
1/4 cup red wine vinegar
2 tablespoons olive oil
1 tablespoon fresh thyme
2 large cloves garlic, minced
2 teaspoons steak seasoning blend
1 teaspoon crushed red pepper
1. Combine marinade ingredients in medium bowl. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
2. Remove steak from marinade; discard marinade. Toss asparagus with oil. Place steak in center of grid over medium, ash-covered coals; arrange asparagus around steak. Grill steak, uncovered, 8 to 9 minutes for medium rare (145°F) doneness, turning occasionally. (Do not overcook.) Grill asparagus 6 to 10 minutes or until crisp-tender, turning occasionally. (Over medium heat on preheated gas grill, covered, steak 10 to 11 minutes; asparagus 8 to 12 minutes.)
3. Immediately sprinkle cheese over asparagus. Carve steak into thin slices. Season with salt, as desired. Serve with asparagus.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.
Bruschetta Burgers
Total preparation and cooking time: 30 to 35 minutes
Makes 4 servings
1 pound ground beef
1/4 cup grated Parmesan cheese
2 tablespoons minced green onions
1 teaspoon minced garlic
Salt and pepper
4 slices rustic crusty bread, cut 1/2 inch thick
Olive oil
Bruschetta Topping:
3/4 cup chopped red tomatoes
1/2 cup chopped yellow tomatoes
1 tablespoon thinly sliced fresh basil
1/4 teaspoon minced garlic
1/2 teaspoon salt
Pepper
1. Combine Bruschetta Topping ingredients in medium bowl; set aside.
2. Combine ground beef, cheese, green onions and garlic in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2 -inch thick patties.
3. Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes (over medium heat on preheated gas grill, covered, 7 to 8 minutes), turning occasionally, until instant-read thermometer inserted horizontally into center registers 160°F.
4. Meanwhile brush both sides of bread slices with oil. About 3 minutes before burgers are done, place bread on grid. Grill until lightly toasted, turning once.
5. Season burgers with salt and pepper, as desired. Place 1 burger on each bread slice; top each with 1/4 cup Bruschetta Topping. Serve open-faced.
Cook’s Tip: If using 95 percent lean ground beef, combine ground beef with 1/4 cup soft bread crumbs, 1 egg white and ingredients as directed above.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of iron.
Classic Beef Kabobs
Total preparation and cooking time: 30 to 35 minutes
Makes 4 servings
1 pound well-trimmed boneless beef top sirloin or beef tenderloin steaks,
cut 1 inch thick
8 ounces medium mushrooms
2 medium red, yellow or green bell
peppers, cut into 1-inch pieces
Salt
Seasoning:
2 tablespoons olive oil
1 tablespoon chopped fresh oregano
or 1 teaspoon dried oregano leaves, crushed
2 cloves garlic, minced
1/2 teaspoon ground black pepper
Cucumber-Yogurt Sauce:
1/2 cup plain yogurt
1/3 cup finely chopped seeded cucumber
2 tablespoons crumbled feta cheese
1 clove garlic, minced
1/4 teaspoon ground black pepper
1/8 teaspoon salt
1. Cut beef steak into 1 1/4 -inch pieces. Combine seasoning ingredients in large bowl. Add beef, mushrooms and bell pepper pieces; toss to coat.
2. Alternately thread beef and vegetable pieces evenly onto eight 12-inch metal skewers, leaving small spaces between pieces.
3. Place kabobs on grid over medium, ash-covered coals. Grill kabobs, covered, 7 to 9 minutes (over medium heat on preheated gas grill, covered, 9 to 11 minutes) for medium rare (145°F) to medium (160°F) doneness, turning once. Season kabobs with salt, as desired.
4. Meanwhile combine sauce ingredients in small bowl. Serve with kabobs.
Cook’s Tip: Eight 12-inch bamboo skewers may be substituted for metal skewers. Soak bamboo skewers in water 10 minutes before using; drain.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron.
All materials courtesy The Beef Checkoff