Marinate Meat to Make Up for New Leaner Cuts

Nearly everyone loves a summer barbecue. But in the quest for optimum health in recent years, diehards abstaining from red meat for health reasons (not vegetarians) have seared everything from fish and poultry to fruits and vegetables to satisfy a gut-wrenching craving for a thick, juicy steak hot off the grill.

The beef industry tells us we should no longer feel guilty about the desire to eat meat. And some health organizations have given the nod of approval to beef, provided that it’s lean.

Since beef is coming to market leaner these days, the desire to enjoy beef and still watch one’s weight can be compatible goals. Today’s cattle are much more muscular than in the 1950s, according to the National Livestock and Meat Board. There is less fat on today’s cattle, and at the same time there is an additional 75 pounds of lean meat on the average carcass, the board reports.

Less Natural Tenderizer

Because of this, the beef found in the supermarket meat case no longer possesses the large amount of natural tenderizer--namely fat--it once did whether it is there as trimable or as marbled fat. In fact, with the beef industry reducing the lean-to-fat ratio of their product even further through breeding and nutrition, it is likely that cooks will be hard-pressed to find tasty and convenient uses for such svelte cuts.

Marinating is one solution to the dilemma of preparing this lean meat. The process is two-fold: meat is soaked in a seasoned liquid, made with a wide variety of herbs and spices, vinegars, juices and wines, which not only impart a desired flavor but tenderize the meat. By allowing the cut to rest a minimum of six to eight hours or a maximum of 24 hours in the marinade, the liquid soaks into the muscle fibers and breaks down the protein. Enzymes from tropical plants and other acidic ingredients, such as soured milk products (yogurt and buttermilk) are particularly effective. Bottled marinades are also an option.

Marinating eliminates the need for rich sauces and gravies once associated with beef dinners, a boon to calorie-counters. To reduce fat further, employ light cooking methods--such as grilling and broiling--that limit the use or addition of extra fat and be sure to keep portion size as close to 3 ounces as possible. This is easy to do by offering a wide selection of vegetables on the menu.

Marinating Guidelines

Following are some marinating guidelines offered by the meat board:

--A marinade can contain combinations and varying amounts of seasonings, oil and acidic liquids.

--Allow about to 1/2 cup marinade per pound of beef.

--Marinades may be cooked or uncooked.

--Cooked marinades add the most flavor to meat.

They are preferred for marinating that exceeds 12 hours. Cook the marinade in advance, chill, then combine with the meat. Reduce the acidic ingredient slightly in the marinade if the beef cut will be marinated longer than 24 hours.

--Marinate in a securely closed plastic bag or covered utility dish in the refrigerator.

--The penetration of the tenderizing effect of marinades is usually about -inch deep from the cut surface of the meat.

--During long marinating times, turn the beef several times so that all sides of the meat are exposed to the marinade.

--Remaining marinade may be brushed on beef during broiling or grilling and may be made into a finishing sauce, unless it contains ingredients that burn easily like tomato sauce or sugar. These types must be brushed on only during the last 20 minutes of cooking.

--Any remaining marinade that will be prepared as a sauce, must be cooked thoroughly before serving.

CURRIED STUFFED STEAK

1 1/2 pounds top round steak

1/4 cup shelled pistachio nuts or almonds, chopped

1/4 cup raisins, chopped

1 1/2 cups plain low-fat yogurt

1/4 cup chopped onion

3 tablespoons lemon juice

2 teaspoons curry powder

1/4 teaspoon salt

Cut deep pocket in steak. Mix nuts, raisins and 1/4 cup yogurt. Fill pocket of steak with nut mixture. Close pocket with wood picks.

Mix remaining yogurt, onion, lemon juice, curry powder and salt. Place steak in glass bowl and pour yogurt over mixture. Cover and refrigerate at least 4 hours, no longer 24 hours.

Place steak on grill 4 inches from medium-hot coals. Cook 15 minutes per side for rare or until desired doneness. Baste with marinade during cooking. Makes 6 servings.

MEXICAN STEAK AND VEGETABLES

2 tablespoons olive oil

1 tablespoon lime juice

1 tablespoon red wine vinegar

2 teaspoons ground cumin

1 1/2 teaspoons ground chili powder

1/2 teaspoon salt

1/4 teaspoon cayenne pepper

1 clove garlic, minced

1 (1 1/2- to 2-pound) round steak, cut 1-inch thick

1 large onion, cut into 8 wedges

1 medium green pepper, cut into 8 wedges

1/2 teaspoon dried oregano leaves

1/4 teaspoon black pepper

Combine 1 tablespoon oil, lime juice, vinegar, 1 teaspoon cumin, chili powder, salt, cayenne pepper and garlic. Place steak and marinade in plastic bag or utility dish, turning to coat. Tie bag securely or cover dish and refrigerate 6 to 8 hours, turning at least once.

Remove steak and reserve marinade. Place steak on broiler rack or over hot coals so that surface of meat is 3 to 4 inches from heat. Cook 8 to 10 minutes, turn and cook on other side 8 to 10 minutes longer, or to desired doneness. Brush with reserved marinade occasionally.

Meanwhile, heat remaining oil and cumin over medium high heat in large heavy non-stick skillet. Add onion and green pepper and saute 5 to 7 minutes. Add tomato, oregano and pepper and heat through. Carve steak into thin slices and serve with vegetables. Makes 4 to 6 servings.

STUFFED TERIYAKI STEAKS

2 (1-pound) boneless beef sirloin steaks, cut 1/2-inch thick

1/2 cup bottled teriyaki barbecue marinade and sauce

6 green onions

Pound each steak evenly to 1/4-inch thickness. Spread steaks out in large pan and pour in teriyaki sauce. Turn to coat each piece. Marinate 15 minutes, turning steaks occasionally.

Meanwhile, place onions in shallow pan. Pour enough boiling water over onions to cover, then drain immediately and cool. Remove steaks from marinade and spread out flat. Place 3 onions lengthwise in center of each steak.

Roll steaks, lengthwise, jellyroll fashion around onions. Secure with string or wood picks. Place rolls on grill 4 to 6 inches from hot coals. Cook 10 to 12 minutes per side for rare or to desired doneness, turning rolls over frequently. To serve, cut rolls crosswise into 3-inch pieces, removing string or picks. Makes 6 to 8 servings.

SALSA MARINADE

1/2 cup medium-hot salsa

1/3 cup lime juice

2 tablespoons hoisin sauce

1 tablespoon oil

2 teaspoons grated ginger root

Combine salsa, lime juice, hoisin sauce, oil and ginger. Use as marinade for beef chuck steak, flank steak, beef cube kebabs or boneless chuck roast. Makes about 1 cup.

LEMON-PEPPER MARINADE

1/4 cup lemon juice

1/4 cup water

1 tablespoon oil

1/2 teaspoon fresh dill weed

1/2 teaspoon cracked black pepper

1/2 teaspoon salt

Combine lemon juice, water, oil, dill, pepper and salt. Use as marinade for smaller cuts such as flank steak, shoulder steaks or eye round steaks. Makes 1/2 cup.

CITRUS AND SHERRY MARINADE

1/2 cup orange juice

1/4 cup light soy sauce

2 tablespoons dry Sherry

1 tablespoon oil

1 green onion, finely minced

1 teaspoon minced garlic

1/8 teaspoon ground ginger

Combine orange juice, soy sauce, sherry, oil, green onion, garlic and ginger. Use as marinade for all steaks and roasts. Remove excess marinade from meat before cooking. Makes about 1 cup.

RED WINE MARINADE

1 cup dry red wine 3 tablespoons red wine vinegar

2 tablespoons coarse grain mustard

2 tablespoons oil

2 cloves garlic, minced

1 1/2 teaspoons sugar

1 teaspoon cracked black pepper

Combine wine, vinegar, mustard, oil, garlic, sugar and pepper in 2-cup microwave-safe glass measure. Cover with plastic, venting 1 corner. Microwave on HIGH (100%) 3 to 4 minutes, stirring occasionally. Cool thoroughly before using. Use as marinade on larger cuts of beef such as eye round roast, 1 1/2-inch thick top round or chuck steaks or larger cube kebabs. Makes about 1 1/4 cups.