BEEF

For a great tasting, low fat meal with beef:

Check out the leaner cuts: choose cuts with 'loin' or 'round' in the name: top round, eye round, round tips, sirloin, top loin and tenderloin. Trim the fat before cooking: trimming external fat can reduce the total fat content by an average or more than 50%.

Cook like a pro: grilling, broiling, pan broiling and stir-frying are quick cooking methods that work well with loin cuts and some round cuts like thin-cut round tip steaks. Most round cuts are best when slowly simmered in a covered pot.

Serve up a healthy serving: choose up to 6 ounces [170 g] from the 'meat and beans group' per day.

Lean beef: 3 ounces [85 g] = about the size of a deck of cards.

Steaks:

Freshly cut steaks will keep for 3 days refrigerated; 6 to 9 months frozen.

Steaks can be cooked frozen, adding 50% more cooking time.

Boned steaks = 3 to 4 servings per pound [454 g] - 6 to 8 servings per 1 kg.

Airtight plastic bags can be used to marinate steaks, refrigerated; throw away remaining marinade or bring to a boil and boil for 10 minutes before using to coat steaks while cooking or to serve as a sauce, thickened with just a little flour.

Before cooking, any desired way, season steaks with pepper and garlic [or see seasonings].

Pan-fry or barbecue steaks over high heat, turning steaks only once, using tongues.

Before cooking any of the tougher parts [round, sirloin tip, flank, rump] of beef, prick it with a fork and allow it to soak into 1/2 to 1 cup [125 to 250 mL] marinade, refrigerated, for 12 to 24 hours.

For the most tender beef, never cook longer than for a well-done steak.

Barbecue a 1/2 to 3/4-inch [1.3 to 2 cm] thick steak for 3 to 5 minutes [rare] - 5 to 7 minutes [medium] - 7 to 9 minutes [well-done].

Barbecue a 1-inch [2.5 cm] thick steak for 5 to 7 minutes [rare] - 7 to 9 minutes [medium] - 9 to 11 minutes [well-done].

Plan 'in-a-hurry meals': cook extra steaks - thinly slice steaks across grain; serve in salads and pasta dishes, or use to garnish a pizza.

Flavorings for Steaks:

Rub steaks, before cooking, with a mixture of:

Greek Style:

1 teaspoon [5 mL] lemon pepper

1 teaspoon [5 mL] garlic powder

1 teaspoon [5 mL] dehydrated lemon rind

1/2 teaspoon [2.5 mL] rosemary or oregano



Herb:

1 tablespoon [15 mL] dried parsley or chives

1 teaspoon [5 mL] paprika

1 teaspoon [5 mL] garlic powder

1/4 teaspoon [1 mL] pepper



Tex Mex:

1 teaspoon [5 mL] chili powder

1 teaspoon [5 mL] cumin

1 teaspoon [5 mL] oregano

1 teaspoon [5 mL] garlic powder

Marinades for Steaks:

Marinate steaks, before cooking, in a mixture of:

Tandoori:

1 cup [250 mL] yogurt

1 teaspoon [5 mL] curry powder

1/2 teaspoon [2.5 mL] garlic salt

1/4 teaspoon [1 mL] pepper



Teriyaki:

1 cup [250 mL] pineapple juice

1/4 cup [60 mL] soy sauce

2 teaspoons [10 mL] minced garlic



Mexican:

1 cup [250 mL] tomato juice

1 [1-ounce / 28-g] pack taco seasonings

1 tablespoon [15 mL] brown sugar



BEEF POT ROASTS:

For a really good pot roast:

1 - Season and then brown beef into a lightly oiled non-stick fry pan.

2 - Add 1 to 2 cups [250 to 500 mL] liquid to a roast; 1/2 to 1 cup [125 to 250 mL] liquid to a steak.

3 - Simmer, covered, until meat is tender, from 1 1/4 to 3 hours.



BEEF STEW:

Change or improve the taste of your stews.

1 - Use a different liquid - water, wine, broth, tomato juice...

2 - For a change in taste:

Burgundy [Bourguignon]-style: garlic, thyme, bay leaf and red wine

Goulash-style: parsley, paprika and sour cream

Louisiana-style: garlic, peppers and tomato juice