Summer is here, time to throw some steaks on the grill. Nothing tastes better than a deliciously grilled-to-perfection piece of lean of beef! Before you have a hissy fit about the dangers of red meat, stop and take a breather. Steak can be healthy and full of nutrients that are good for you if you eat it the right way.
There have been tons of fear-mongering surrounding folks consuming red meat. First of all, it contains protein which is so necessary for building and repairing the body’s tissues. Protein is used to make enzymes, hormones and other body chemicals. It is an essential building block of bones, cartilage, muscles, skin, and blood. Red meat is also loaded with vitamins B and zinc. It contains twice as much iron as chicken which menopausal women need because of the low levels in their bodies.
Eating lean cuts of red meat occasionally, along with a healthy diet is unlikely to increase colon, prostate, or pancreatic cancer risk according to medical experts but can improve our overall nutrient intake.
There is a fear about fats in meats. Artificial and industrial fats like vegetable oil, margarine, and trans fats are the ones we should avoid. There are loads of studies that prove naturally occurring dietary fat is not an unhealthy thing.
So a healthy diet can include moderate amounts of red meat. The healthy way to consume red meat is to eat no more than 18 ounces a week according to the American Institute for Cancer Research. A portion of steak should ideally be about 4 ounces which is equivalent to about the size of an iPhone but if you go over, don’t beat yourself up!
If you’re worried about the fat content in steaks, opt for pieces of meat with round or loin on the label. Fyi, grass-fed cuts have less fat and more antioxidants than grain-fed beef.
So go ahead and enjoy a lean piece of steak without fretting! Here is a yummy recipe for a grilled steak marinade you can enjoy this summer.
- 1/2 cup barbecue sauce
- 3 tablespoons Worcestershire sauce
- 3 tablespoons olive oil
- 2 tablespoons steak sauce
- 1 tablespoon red wine vinegar
- 1 tablespoon reduced-sodium soy sauce
- 2 teaspoons steak seasoning
- 1 teaspoon hot pepper sauce
- 1 garlic clove, minced
- 4 beef ribeye steaks ( 6 ounces each)
- In a large resealable plastic bag, mix first nine ingredients. Add steaks; seal bag and turn to coat. Refrigerate 4 hours or overnight.
- Drain steaks, discarding marinade. Grill steaks, covered, over medium heat until meat reaches desired doneness (for medium-rare, a thermometer should read 145°; medium, 160°), 5-7 minutes per side. Freeze option: Freeze steaks with marinade in a resealable plastic freezer bag. To use, thaw in refrigerator overnight. Drain beef, discarding marinade. Grill.
FYI… Ribeyes are a favorite choice for grilling, but leaner cuts work with this marinade, too.