Contributed by: News Canada
Summer Grilling Tips: Beef scores high in taste-and nutrition
(NC) - Nutritionists tell us to feel good about adding cuts of lean beef to our family menus. Grilled steak, for example, is not only a guaranteed crowd pleaser- but it supplies the body with nutrients that are not easily found in other foods.
"As part of a balanced diet, beef is regarded as a high quality protein and a reliable source of 14 essential nutrients, including iron, zinc and B vitamins", says Carolyn Kallio, a registered dietitian at Canada's Beef Information Centre. Iron, for example, helps to carry oxygen to all parts of the body so we can grow, move, and breathe. Too little iron may lead to 'iron deficiency anaemia', a condition leaving us tired and irritable with a lower attention span. Eating Well With Canada's Food Guide recommends that everyone should eat one to three servings of 'meat and alternatives' every day.
Better still, beef is good for you and it's also the star of the good old Canadian barbecue. There is no better time of year to get beef into your diet than grilling season when steak is king. So this summer, serve something good to your family and friends-and impress them with recipes that are delicious and fun:
Liven up your backyard barbecue with an HP-Beer marinade. Here's how:
- Combine equal quantities of your favourite ale, lager, or stout beer and HP Sauce. Place the sauce and meat in a plastic bag or sealable container. Marinate Grilling Steaks 20 to 30 minutes in the refrigerator; Marinating or Simmering Steaks (Round, Blade, Cross Rib or Flank) overnight in the refrigerator. Grill over medium-high heat, turning only once.
If your guests are wine lovers, try the HP-Wine marinade:
- Combine equal quantities of red wine and HP Sauce, setting some marinade aside as a basting sauce. Use enough marinade to cover meat and marinate as above. Make sure to brush the meat with reserved sauce during the last few minutes of cooking for an added flavour boost.
If you are short on time:
- Pour Diana Steak Spice Marinade over your cuts of beef to tenderize and to add perfect flavour.
Pair these juicy steaks with a fresh summer salad, Canadian grown baked potatoes, or sweet grilled veggies to complete a balanced meal.
- 1 bottle Diana Sauce, Honey Garlic flavour
- 1 bottle Diana Marinade, Garlic & Herb flavour
- 1 1/2 lb (750 g) ground beef
- 1 ciabatta baguette or 6 buns
- Fresh garlic
- Monterey Jack cheese slices
- Hot pepper rings
- Light mayonnaise
- Dry bread crumbs
Whisk 1 egg with 1/4 cup (50 mL) bread crumbs, 1/4 cup (50 mL) Diana Sauce, 1 minced garlic clove, 1/2 tsp (2 mL) each salt and pepper. Crumble in ground beef; mix well. Form into 6 square patties.
Preheat grill to medium. Grill burgers for 8 minutes; turn and baste with Diana Sauce to taste. Grill for 6 to 8 minutes or until an instant-read thermometer inserted into the centre of burgers registers 160°F (71°C).
Meanwhile, cut ciabatta baguette into 6 equal squares to fit burgers; slice open. Brush cut sides with 1/2 cup (125 mL) Diana Marinade and grill until toasted. Blend 2 tbsp (30 mL) each mayonnaise and Diana Sauce until combined. Arrange cooked burgers on toasted bread; top with cheese and hot pepper rings. Slather with mayo sauce.
Use Diana Sauce, Original flavour in the burger and on the grill; top with crisp bacon, lettuce and tomato.
Maple 'n Cheddar:
Use Diana Sauce, Maple flavour in the burger and on the grill; top with sliced red onion, avocado and aged Cheddar cheese.
Serving Size: Makes 6 Servings