Beer-Marinated Steak with Grilled Veggies
Chemicals called heterocyclic amines (HAs), thought to increase cancer risk, are created when meats are grilled, broiled or pan-fried at high temperatures or to "well done." Portuguese scientists have found that marinating meat in beer before cooking can reduce potential carcinogens by 88%. Slice the meat thin so a little will go a long way, and remember to serve with a generous helping of vegetables!
Serves: 1/2 of recipe
Ingredients
½ cup beer or ale
1 Tbsp plus 1 tsp balsamic vinegar
1 Tbsp molasses
1 Tbsp chopped fresh rosemary or 1 tsp dried
½ tsp Worcestershire sauce
2 cloves garlic, minced
¼ tsp salt, divided
Freshly ground pepper to taste
8盎司旁边,牛里脊肉flat-iron steak, trimmed
2 Tbsp finely chopped shallot
1 small red, yellow, orange or green bell pepper, seeded, cut into strips
1 small zucchini or summer squash, cut into thick slices
2茶匙橄榄油
Directions
- Whisk beer, molasses, 1 Tbsp vinegar, rosemary, Worcestershire sauce, garlic, 1/8 tsp salt and pepper in small bowl. Place steak in zip-top plastic food bag. Pour in beer mixture. Seal bag. Refrigerate at least 2 hours or up to 12 hours.
- Place a fine-meshed grill topper or grill basket on one side of grill. Preheat grill. Remove steak from marinade. Place marinade in small saucepan. Add shallot. Bring to a simmer over medium-high heat. Cook until syrupy and reduced to scant ¼ cup, 5-7 minutes. Keep warm.
与此同时,把甜椒和西葫芦and remaining 1/8 tsp salt. Lightly oil grill grate and grill topper (rub with oil-soaked crumpled paper towel). Place steak on grill grate. Arrange bell pepper and zucchini in single layer on grill topper. Cover grill and cook over medium-high heat until steak reaches desired doneness and vegetables are tender and lightly browned. Steak and vegetables will take about the same amount of time. Plan on 10-14 minutes to cook steak to medium-rare (140 degrees; temp will increase to 145 during resting); turn steak after 5 minutes. Place steak on clean cutting board. Let rest 5 minutes. Turn vegetables as needed and transfer to medium bowl as they are done. Toss vegetables with remaining 1 tsp vinegar. Cut steak across the grain into thin slices. Serve steak with grilled vegetables and sauce.