- Food and Cooking
Healthy Beef Recipes: Lemon Marinated Steak Recipe for the BBQ
Eating Healthy and Feeling Great!
Healthy eating has always been such an important factor of staying fit and most importantly, feeling great. In our busy day to day lives we sometimes find ourselves eating on the run, grabbing a burger because it's fast, or just skipping meals altogether because we are simply too busy to eat, or even worse...forget to eat!
Hot Off the Grill
Ahhh... There's nothing like a good barbecue with friends and family. A good steak is so delicious when it is hot off the grill along with those wonderful veggies you marinate with the same sauce. Add a green salad and you have yourself a great meal.
But, how do we keep our calories from jumping through the roof? Not to mention the fat content as well as the cholesterol count! The key is to keep it simple, WATCH your portions and make lots of veggies. With that in mind, you can still enjoy a good sirloin and not feel deprived.
My collection of healthy recipes for beef are easy to follow, easy to prepare and easy to enjoy.
Tip on Selecting Lean and Extra Lean Cuts of Meat
Ever wonder just which cuts of beef are the leanest? Read the labels.
The labels are very important when selecting lean or extra lean cuts of beef and are considered nutrition claims, therefore have been subject to government regulations. The USDA (U.S. Department of Agriculture) regulates whether cuts of beef will be labeled a "lean" or "extra lean" based on the fat and cholesterol content.
Shopping for the Right Cuts of Meat
When it comes to choosing the right beef, one of the most important things to look for is the cut (what part of the cow the meat is from).
Every cut of beef is different and depending on which part of the cow it came from will determine its tenderness and portion therefore resulting in the demand of that particular cut. For example: “Luxury cuts” such as the rump, rib, and loin are far more tender than “working cuts” of meat which are found in the front of the cow, such as the shoulder, flank, or leg. The luxury cuts do make up a smaller portion of the animal which in turn will most likely be higher in demand, therefore costing more.
With that said, there are a couple of tips to remember when choosing your beef.
In my opinion, all cuts of beef, depending on how they are prepared can be wonderfully delicious, however, when cooking “luxury cuts,” remember to cook them quickly over high heat, whereas the “working cuts” are much tougher and will be quite chewy if not cooked long enough. The working cuts should always be cooked with the “slow and low” style: Set the heat on low and let your meat cook for a few hours. Marinating your working cuts for a few hours (or even a day) will assist in breaking up the natural fibers in the meat causing it to become more tender.
Remember to look for these key words when you are choosing your cuts of beef:
Working Cuts: Marinating, stewing, top round, bottom round and top sirloin. (Slow and Low)
Luxury Cuts: grilling steak, tenderloin, porterhouse, rib eye or T-bone (Fast and High)
Oh My! Lemon Marinated Steak
This is a wonderfully marinated steak that you can broil or stick right on the BBQ.
Serve over wild brown rice with some vegetables that you BBQ on the grill as well.
This tangy marinade is also great with chicken or seafood!
Preparation and Cooking Time
Step by Step Preparation and Cooking Instructions
- Place beef in a gallon size zip lock bag.
- Combine remaining ingredients and pour over meat.
- While zipping the bag close, squeeze as much air out as you can.
- Marinate in the refrigerator several hours or overnight (turning meat occasionally)
- Preheat broiler or BBQ grill.
- Place steak on a broiler pan or BBQ rack, reserving marinade.
- Broil (or BBQ), turning once and basting occasionally with reserved marinade (until done to taste)
- Cut steak into strips (divide into 4 equal amounts)
- Serve over Wild brown rice and BBQ’d vegetable
- *Note: You can also use the marinade if you are BBQ-ing or broiling vegetables.
- 1 pound sirloin steak, (boneless)
- ½ teaspoon lemon peel, (grated)
- 2 Tablespoons lemon juice
- 1 Tablespoon water
- 1 Tablespoon fresh chives
- 2 teaspoons honey
- 1 teaspoon Worcestershire sauce
- ½ teaspoon Dijon mustard
- 1/8 teaspoon pepper
- 2 teaspoons olive oil
How would you rate this recipe?
|Serving size: 1/4 portion of the steak|
|Calories from Fat||117|
|% Daily Value *|
|Fat 13 g||20%|
|Saturated fat 6 g||30%|
|Carbohydrates 0 g|
|Sugar 0 g|
|Protein 23 g||46%|
|Cholesterol 53 mg||18%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
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About the Author
Lisa has directed and acted in musical theatre for nearly 30 years. Her musical upbringing allowed her to pursue her career in teaching and directing and continues to direct shows today. As the owner of 2 online Home Décor sites, Lisa’s passion for Rustic Living all begins with her love for the home, outdoors, and her many hobbies. Lisa loves to laugh, and she share’s that love through her comedic hubs centered on her MOM. Lisa’s passions include writing, directing, acting, photography, singing, cooking, crafts, gardening, and home improvement, including decorating. Lisa also writes under her penned name, Elizabeth Rayen.
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