Two Heart-Healthy Beef Marinades

Lots of people love beef, but nutritionists say too much of it is not a good thing.  Here are two easy and delicious marinade recipes to get the most out of a smaller cut of very lean beef.


Herb & Mustard Marinade


Ingredients

    1/4 cup minced onion
    2 tablespoons chopped fresh parsley
    2 tablespoons white vinegar
    1 tablespoon vegetable oil
    2 teaspoons Dijon-style mustard
    1 clove garlic, minced
    1/2 teaspoon dried thyme leaves

Instructions

•     Combine marinade ingredients in large bowl. Place beef steak(s) and marinade in food-safe plastic bag; turn steak(s) to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours for tender steaks; 6 hours or as long as overnight for less tender steaks, turning occasionally.

•     Remove steak(s) from bag; discard marinade. Place steak(s) on grid over medium, ash-covered coals or over medium heat on preheated gas grill. Grill according to the chart for medium rare (145F) to medium (160F) doneness, turning occasionally.

Jerk Marinade
Makes about 1-1/4 cups

Ingredients

    1/2 cup red currant jelly
    1/2 cup fresh lime juice
    1/4 cup chopped seeded jalapeo peppers
    2 tablespoons chopped fresh cilantro
    1 teaspoon salt
    1 clove garlic, minced
    1/4 teaspoon ground allspice

Instructions

•     Place jelly in small microwave-safe bowl. Cover and microwave on HIGH 1 minute or until jelly is melted, stirring once. Add remaining ingredients; mix well. Cool slightly. Reserve 1/3 to 1/2 cup marinade for glaze.

•     Place beef steak(s) and remaining marinade in food-safe plastic bag; turn steak(s) to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours for tender steaks; 6 hours or as long as overnight for less tender steaks, turning occasionally.

•     Remove steak(s) from bag; discard marinade. Place steak(s) on grid over medium, ash-covered coals or over medium heat on preheated gas grill. Grill according to the chart for medium rare (145F) to medium (160F) doneness, turning occasionally. Brush steak(s) with reserved glaze during last 5 minutes of cooking.