The warmer days of May are here, and it's time to pull your grill out and start cooking! Just a whiff of a steak sizzling on the grill will start your mouth watering. Beef … it’s easy, nutritious and delicious.
The beef aisles are brimming with exciting choices to add variety to your meals. There are several choices of cuts when it comes to steaks for the grill:
- Tri-tip roast: Boneless and fairly tender with full flavor. Roast or grill, then slice across the grain.
- Strip steak: Tender, lean and perfect for grilling.
- Flank steak: Lean and boneless with lots of intense beef flavor. Best when marinated and grilled or sliced thin and stir-fried.
- Coulotte steak: Also known as beef loin, with plenty of marbling. This is a juicy and savory steak and is easy to prepare on the grill.
- Sirloin tip center steak: Also called round tip steak or breakfast steak. Boneless, lean and a good value for this fairly tender cut. Marinate before grilling for the best experience.
I have included a healthy recipe that you can grill this week!
Greek Bowls with Balance
2 beef boneless strip steaks (about 8 ounces each), cut 1-inch thick
2 medium zucchini, cut in half lengthwise
2 medium red bell peppers, cut into quarters
½ cup nonfat Greek yogurt
¼ cup diced cucumber
¼ cup lemon juice, divided
¼ teaspoon salt
2 cups cooked quinoa
2 tablespoons chopped fresh parsley
½ cup reduced-fat feta cheese
1/3 cup sliced olives
Place steaks on grid over medium, ash-covered coals. Grill, covered, 11 to 14 minutes (over medium heat on preheated gas grill, 11 to 15 minutes) for medium rare (145 degrees) to medium (160 degrees) doneness, turning occasionally.
Place zucchini and peppers on the grill. Grill zucchini covered for 7 to 10 minutes and peppers covered for 11 to 14 minutes.
While steaks and vegetables are cooking, combine Greek yogurt, cucumber, 1 tablespoon lemon juice and salt to make tzatziki sauce. Dress quinoa with the remaining lemon juice and parsley. Divide quinoa equally among four bowls.
Slice steaks into thin slices. Chop zucchini and peppers into bite-sized pieces. Divide steak and vegetables evenly over the quinoa in each of the bowls. Garnish with feta and olives and finish with a dollop of tzatziki sauce. Season with salt and pepper as desired.
Nutrition Information (per serving): 374 calories, 108 calories from fat, 12g total fat, 4g saturated fat, 74mg cholesterol, 542mg sodium, 30g total carbohydrate, 5.1g dietary fiber, 37g protein
Recipe source: Beef It’s What’s for Dinner
Emily McMillan is a registered dietitian for Hy-Vee stores in Rochester. This information is not intended as medical advice. Please consult a medical professional for individual advice.