By: Jacqueline Gomes, RDN, MBA
Will you be grilling more often this summer? I know my family will. As we continue to do much of our cooking at home to stay safe there’s one thing I know for sure; there’s nothing like an outdoor barbecue to make you feel like summer is here!
- Marinating meats intensifies the flavors and adds juiciness that everyone craves.
- Keep it fun by grilling a variety of foods like meats, vegetables and fruits!
- Choose lean cuts of beef like London Broil. Lean beef is an excellent source of protein and zinc which supports a healthy immune system.
Grilling Tips:
- Heat up your grill on high to clean off any unwanted mess. A clean grill ensures fresher tasting food and fewer carcinogens left on the grates.
- Marinating meats intensifies the flavors and adds juiciness that everyone craves; marinating can also reduce the amount of HCA’s (Heterocyclic amines) that can form on meat exposed to high cooking temperatures. HCA’s have been shown to possibly increase the risk of certain cancers in animal studies.
- Don’t Flatten Burgers, Steaks & Chops With the Spatula: Flattening these items on the grill only squeezes out the flavorful juice and can cause flare ups!
- Grill it all! Lean cuts of meat, vegetables and fruits!
Grilled London Broil with Parmesan Asparagus
Prep: 30 minutes
Marinate: 6 hours
Makes: 4 servings
Ingredients:
- 1 beef Top Round Steak, cut 3/4 inch thick (about 1 pound)
- 1 pound asparagus, trimmed
- 1 teaspoon olive oil
- 3 tablespoons shaved Parmesan cheese
- Hot cooked orzo (optional)
Marinade:
- 1/4 cup red wine vinegar
- 2 tablespoons olive oil
- 1 tablespoon fresh thyme
- 2 teaspoons steak seasoning blend
- 2 teaspoons minced garlic
- 1 teaspoon crushed red pepper
Directions:
- Combine Marinade ingredients in medium bowl. Place beef and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
- Remove beef from marinade; discard marinade. Toss asparagus with oil. Place steak in center of grid over medium, ash-covered coals; arrange asparagus around steak. Grill steak, covered, 10 to 11 minutes (over medium heat on preheated gas grill, times remain the same) for medium rare (145°F) doneness, turning occasionally. (Do not overcook) Grill asparagus 6 to 10 minutes (over medium heat on preheated gas grill, covered, 8 to 12 minutes) or until crisp-tender, turning occasionally.
Cook’s Tip: To make asparagus spears easier to turn on the grill, thread them ladder-style onto two 12-inch metal skewers. Insert a skewer about 1 inch from each end of spear, leaving small space between spears. Use tongs to turn entire asparagus “ladder” for even cooking.
Immediately sprinkle cheese over asparagus. Carve steak into thin slices. Season with salt, as desired. Serve with asparagus and orzo, if desired.
Nutrition information per serving: 238 Calories; 90 Calories from fat; 10g Total Fat (3 g Saturated Fat; 6 g Monounsaturated Fat;) 64 mg Cholesterol; 272 mg Sodium; 5 g Total Carbohydrate; 2.5 g Dietary Fiber; 31 g Protein; 4.9 mg Iron; 6 mg NE Niacin; 0.5 mg Vitamin B6; 1.5 mcg Vitamin B12; 5.5 mg Zinc; 34.6 mcg Selenium
Recipe source: beefitswhatsfordinner.com