May is Beef month. We are firing up the grill getting in the mood for a cookout. The Kentucky Beef Council's Whitney Carman shows us how to make a Caribbean flank steak and some spicy ranch burgers.
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Caribbean Flank Steak with Coconut Rice
Marinade time: 6 hours or overnight
Total recipe time: 45 to 60 minutes
Makes 6 servings
Ingredients
1. 1 beef flank steak (about 1-1/2 pounds)
2. 1 can (8 ounces) crushed pineapple
Marinade:
1. 1/4 cup fresh lime juice
2. 2 tablespoons finely chopped fresh cilantro
3. 1 tablespoon Caribbean jerk seasoning
Coconut Rice:
1. 2 cups water
2. 1 cup uncooked brown rice
3. 3 tablespoons shredded coconut, toasted
4. 2 tablespoons sliced almonds, toasted
5. 1 tablespoon finely chopped fresh cilantro
Instructions
1. Drain pineapple, reserving 1/4 cup juice for Marinade; discard excess juice. Reserve crushed pineapple for Coconut Rice.
2. Combine marinade ingredients and reserved pineapple juice in small bowl. Place beef steak 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.
3. Prepare Coconut Rice. Combine water and rice in medium saucepan; bring to a boil. Reduce heat; cover and simmer 35 to 45 minutes or until rice is tender. Remove from heat. Stir in reserved pineapple, coconut, almonds and cilantro. Season with salt, as desired.
4. Meanwhile, remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (over medium heat on preheated gas grill, covered, 16 to 21 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Season with salt, as desired.
5. Carve steak across the grain into thin slices. Serve with rice.
Nutritional Information Per Serving
Nutrition information per serving: 308 calories; 9 g fat (4 g saturated fat; 3 g monounsaturated fat); 42 mg cholesterol; 128 mg sodium; 27 g carbohydrate; 1.3 g fiber; 26 g protein; 6.9 mg niacin; 0.5 mg vitamin B6; 1.4 mcg vitamin B12; 1.6 mg iron; 27.7 mcg selenium; 4.5 mg zinc.
This recipe is an excellent source of protein, niacin, vitaminB6, vitaminB12, selenium and zinc.
Ranch Burgers
1 pound ground beef (96% lean)
1/4 cup soft bread crumbs
1 egg white
1 teaspoon seasoned salt
1 medium red onion, cut crosswise into 1/2-inch thick slices
1 tablespoon vegetable oil, divided 4 whole wheat hamburger buns, split, toasted
Romaine lettuce, tomato slices
1/4 cup reduced-fat creamy ranch dressing
1. Combine ground beef, bread crumbs, egg white and seasoned salt in medium bowl, mixing lightly but thoroughly. Lightly shape ground beef into four 1/2-inch thick patties. Brush onion slices with 1/2 tablespoon oil.
2. Place patties and onion slices on grid over medium, ash-covered coals. Grill patties, covered, 8 to 10 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes), until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally. Grill onions, 11 to 13 minutes (gas times remain the same) or until tender, brushing with remaining 1/2 tablespoon oil and turning occasionally.
3. Line bottom of each bun with lettuce. Place tomatoes and burgers on lettuce. Spoon dressing over burgers; top with onions. Close sandwiches.
Makes 4 servings
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Color is not a reliable indicator of ground beef doneness.
Nutrition information per serving, using 96% lean ground beef: 309 calories; 8 g fat (3 g saturated fat; 1 g monounsaturated fat); 67 mg cholesterol; 811 mg sodium; 32 g carbohydrate; 4.5 g fiber; 28 g protein; 8.3 mg niacin; 0.5 mg vitamin B6; 2.1 mcg vitamin B12; 4.1 mg iron; 41.6 mcg selenium; 6.3 mg zinc; 95.6 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline.
