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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 |
