Photos Courtesy of Minnesota Beef Council
Grilling, a health-conscious cooking method, not only offers a delightful way to savor the freshness and flavor of beef but also preserves its nutrient-rich profile. Whether you’re grilling in the backyard or at a tailgate, on a gas or charcoal grill, you’re preparing beef that’s packed with essential nutrients like zinc, iron, and protein, all while maximizing taste and ensuring optimal tenderness. This dry heat cookery method requires little or no added fat, making it a healthy choice. Here are three simple steps to ensure a safe, delicious, and health-enhancing grilling experience with beef:
STEP 1: MASTER YOUR CUT. The choice of cut is crucial, as beef is a powerhouse of essential nutrients like zinc, iron, and protein, perfect for fueling healthy, active lifestyles. Many cuts of beef are ideal for delicious and nutritious grilling. Some of the top contenders for your grill include Strip Top Loin Steak, Flank, and Ribeye.
STEP 2: PREPARE YOUR BEEF. Savor the flavor by using marinades that work overtime to add extra flavor and tenderness. Marinades with little or no sugar may help protect meat from charring and have also been shown to reduce HAA formation. Before cooking, remove meat from the marinade and pat dry with a paper towel to promote even browning and prevent steaming. Sugary sauces and glazes can burn easily and cause charring. If using, baste during the last few minutes of grilling and avoid charring. Don’t forget the fruits and veggies! Beef pairs perfectly with fruits and vegetables, especially on the grill! Grilled veggies and fruits like zucchini, corn, pineapple and plums add delicious flavor to a nutrient-rich meal with beef.
STEP 3: COOK YOUR BEEF. Keep it medium. When cooking beef, use medium heat. High heat can overcook or char the outside of beef cuts while the interior remains underdone. Charring is not recommended. For charcoal grilling, medium heat is achieved when coals are no longer flaming and are ash-covered and spread in a single layer. Check the cooking temperature by cautiously holding the palm of your hand above the coals at cooking height. Count the number of seconds you can hold your hand in that position before the heat forces you to pull it away (approximately 4 seconds for medium heat). For gas grilling, consult the owner’s manual for specific information about preparing the grill for medium heat since gas grill brands vary greatly. Turn beef one to two times for even cooking and browning. Use a spatula to turn burgers and tongs to turn steaks and kabobs. Do not press, flatten, or pierce the meat—flavorful juices will be lost.
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