Americans’ taste buds have spoken—and they’re calling out for beef on the grill this summer. Across the country and with endless tastes and preparation methods, there’s a delicious beef meal that families across the country can enjoy as they fire up the grills this summer. If you think you need to pass on beef for a healthy grilling season, put those tongs down, turn an attentive ear and happily make room on your plate. Beef definitely can be on a healthy grill.
- Consider your cut. While classics, such as Strip Steak and T-Bone, can be an easy go-to, there are endless options when it comes to cuts of beef. Why not try taking your grilling game up a notch with a cut you might not be as familiar with, like a juicy Flat Iron or a lean, flavorful Flank Steak. More cut ideas for grilling can be found here.
- Elevate those flavors. Marinades and rubs are a great way to take beef to the next level with minimal effort. To add extra flavor, tender cuts can be marinated for as little as 15 minutes or as long as two hours. For less tender cuts, marinating for at least six hours, but not more than 24 hours, will do the trick.
- Medium and steady wins the race. When it comes to cooking beef, there is no need to rush the process by using any higher heat than medium. Cooking at a medium heat allows beef to achieve caramelization while still developing rich flavors and avoiding charring.
- Temperature is king. To have the best eating experience, it is important to cook beef to the correct internal temperature. The best way to ensure accurate results is to use a meat thermometer.
- Let it rest. Always let beef rest for about 5 minutes after it comes off the grill to lock in all those tasty juices.
- Time to savor! Once you’ve finished grilling that delicious beef meal, it’s time to sit back and enjoy.
MANY FAVORITE GRILLING CUTS ARE LEAN
A cut of cooked fresh meat is considered “lean” when it contains less than 10 grams of total fat, 4.5 grams or less of saturated fat and less than 95 mg of cholesterol per 100 grams (3½ oz) and per RACC (Reference Amount Customarily Consumed), which is 85 grams (3 oz).
Per 100 grams:
A telltale sign that a cut is lean is if the word “Round” or “Loin” is in the name—that’s quite a lot of cuts if you think about it! In fact, thanks to enhancements in cattle breeding and feeding as well as improved trimming practices, more than 60 percent of whole muscle beef cuts found in the supermarket are considered lean when cooked with visible fat trimmed. Here's a look at some of the most popular lean cuts of beef for grilling:
- Less than 10 grams of total fat
- 4.5 grams or less of saturated fat
- Less than 95 mg of cholesterol
TOP SIRLOIN: This is your “do anything” cut of beef in the steak world. Kabobs? You got it. Fajitas? Let’s hear that sizzle. Mouth-watering, tender steaks? The sirloin is the perfect mix of flavor and tenderness. It doesn’t need much to be amazing except for a little salt and pepper. Pair with vegetables, fruit and whole grains. It really is that simple.
FLANK STEAK: The flank steak is a thin cut of beef with a lot of flavor and is still considered lean. Since it is thin, it can overcook easily, so a meat thermometer is your friend. Slice it thinly across the grain and it’s ready for a whole-grain corn tortilla, salad or bed of brown rice or quinoa.
TENDERLOIN STEAK: Lean, tender and the perfect steak to impress. There’s good reason it’s called the Tenderloin. This steak ranks as the #1 most tender! It has delicate beef flavor, which makes it perfect for recipes
LEAN BEEF BURGERS: This video says it all about lean Ground Beef on the grill!
For more information about grilling lean cuts of beef, visit Beef.It's What's For Dinner.com