Whether it’s for holidays, backyard barbecues or impromptu picnics, beef is a great way to serve up some sizzle at summer get-togethers. Just fire up the grill, put on some steaks or burgers and watch the mouths start to water.
With 29 cuts of beef that meet government guidelines for lean, it’s easy to embrace a healthy lifestyle with delicious food. These lean cuts include tenderloin, T-bone, top round and top sirloin steaks, as well as 95 percent lean ground beef.
Here are some tips to help you make the most of your beef grilling:
Cook over coals that are proper temperature to ensure that the meat cooks evenly; if coals are too hot, meat can char on the outside and still be raw inside.
For charcoal grilling, when coals are ash-covered (approximately 30 minutes), spread them in single layer and check the cooking temperature. Position the cooking grid.
To check the temperature, cautiously hold the palm of your hand above the coals at cooking height. Count the number of seconds you can hold your hand in that position before the heat forces you to pull it away; approximately 4 seconds for medium heat.
Gas grill brands vary greatly and grilling times may need to be adjusted. Consult owner’s manual for specific grilling information.
For best flavor and texture, grill meats just until they reach the desired degree of doneness; do not overcook.
Use an instant-read thermometer inserted horizontally into the side of burgers and steaks to check doneness. Thermometer should penetrate the thickest part or center of the burger or steak.
Allow 10 to 15 seconds for the thermometer to register the internal temperature.
Cook steaks to 145¬∞F (medium rare) or 160¬∞F (medium).
Cook burgers to at least 160¬∞F. The color of cooked ground beef is not a reliable indicator of doneness.
For more ways to go lean with beef and for great grilling recipes, visit kansasbeef.org.
Grilled Beef Steaks with Espresso-Bourbon Sauce
4 beef tenderloin steaks, cut 1 inch thick (about 4 ounces each) OR 2 well-trimmed boneless beef top loin (strip) steaks, cut 1 inch thick (about 8 ounces each)
Salt and pepper
1/4 cup bourbon
1/4 cup maple syrup
1/4 cup reduced-sodium soy sauce
1 tablespoon fresh lemon juice
2 teaspoons instant espresso coffee powder
1/8 teaspoon black pepper
1. Combine all sauce ingredients, except pepper, in small saucepan; bring to a boil. Reduce heat; simmer, uncovered, 8 minutes or until sauce is thickened and reduced by about half, stirring occasionally. Stir in pepper. Keep warm.
2. Place steaks on grid over medium, ash-covered coals. Grill tenderloin steaks, uncovered, 13 to 15 minutes (top loin steaks 15 to 18 minutes) for medium rare to medium doneness, turning occasionally. Season with salt and pepper, as desired. Serve with sauce.
Makes 4 servings
Kanas Beef Council