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Neighbors Growing Together | Dec 19, 2014

Dietitian: Great grilling ideas for Father’s Day

By DEE SANDQUIST, Hy-Vee Dietitian | Jun 12, 2014

Looking for that perfect gift for dad this Father’s Day?  Make him a meal that is both delicious and nutritious. Try lean cuts of meat such as skinless chicken, sirloin steaks or fish. Serve with vegetables, fruit and whole grains.   
Marinating helps enhance the flavor of meat, poultry and fish without adding a lot of extra calories, fat or sodium found in many sauces.  Marinades also serve to tenderize tougher cuts of meat. It is recommended to marinate in the refrigerator, not at room temperature, to avoid the growth of harmful bacteria. Marinades only penetrate the surface of the meat; therefore, flat cuts of meat or poultry such as steaks and chicken breast will benefit more from marinades than large cuts such as roasts or whole chickens.

Coffee Peppercorn Flank Steak

Make it a meal: Serve with a salad, a baked potato and berries with a dollop of whipped cream for dessert.
Makes: 4 servings

All you need:
3 tablespoons strong brewed coffee
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
1 tablespoon brown sugar
2 cloves garlic, minced
1 teaspoon whole black peppercorns, crushed
1/2 teaspoon salt
1 pound flank steak, trimmed of fat

All you do:
1. Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and salt in a glass dish large enough for meat to lie flat. Add steak and turn to coat. Cover and refrigerate for at least 1 hour or up to eight hours.
2. Heat grill to high.
3. Remove steak from marinade; discard marinade. Lightly oil grill rack (see Tip). Place steak on grill and cook for four to five minutes per side for medium-rare. Transfer steak to a cutting board and let rest for five minutes. Slice thinly across the grain and serve.

Tips and Notes
• Make-Ahead Tip: Marinate the steak (Step one) for up to eight hours.
• To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.
Nutrition Per serving: 230 calories; 9 g fat (3 g sat, 4 g mono); 45 mg cholesterol; 3 g carbohydrates; 2 g added sugars; 23 g protein; 0 g fiber; 337 mg sodium; 284 mg potassium.
Source: www.eatingwell.com

Lemon-Pepper Marinade for Shrimp, Tuna Steaks, Chicken or Vegetables
Makes: About 1 cup

All you need:
1/2 cup lemon juice
1/4 cup Dijon mustard
1 tablespoon extra-virgin olive oil
1 tablespoon sugar
1 tablespoon crushed black pepper
1 teaspoon salt

All you do:
1. Combine lemon juice, mustard, oil, sugar, pepper and salt in a small bowl. Use 1/2 cup to marinate shrimp, tuna, chicken or vegetables.
2. Reserve remaining marinade for basting.
Nutrition Per teaspoon: five calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 0 g protein; 0 g fiber; 65 mg sodium; 3 mg potassium
Source: www.eatingwell.com

The information is not intended as medical advice.   Please consult a medical professional for individual advice.

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