 |
| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
|
 |
|
BBQ Beef Chuck Steak
|
|
|
|
|
Ingredients: |
| 1 |
|
beef chuck 7-bone steak, cut 3/4 to 1 inch thick (about 2 pounds) |
| |
Marinade: |
| 1 |
|
cup finely chopped onion |
| 1 |
|
cup ketchup |
| 1/3 |
|
cup packed brown sugar |
| 1/3 |
|
cup red wine vinegar |
| 1 |
|
tablespoon Worcestershire sauce |
| 1/8 to 1/4 |
|
teaspoon crushed red pepper |
|
|
|
Instructions: |
| 1. |
|
Combine marinade ingredients in medium bowl. Place beef steak and 1 cup marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally. Refrigerate remaining marinade. |
| 2. |
|
Remove steak; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 15 to 18 minutes for medium rare to medium doneness, turning occasionally. |
| 3. |
|
Place remaining marinade in small saucepan; bring to a boil. Reduce heat; simmer 10 to 15 minutes or until sauce consistency, stirring occasionally. |
| 4. |
|
Cut steak into serving-size pieces. Serve with sauce. |
|
| Makes 4 servings. |
|
| | | | | Nutrition information per serving: 417 calories; 17 g fat (7 g saturated fat; 7 g monounsaturated fat); 135 mg cholesterol; 627 mg sodium; 24 g carbohydrate; 0.6 g fiber; 41 g protein; 4.1 mg niacin; 0.5 mg vitamin B6; 3.2 mcg vitamin B12; 5.3 mg iron; 34.5 mcg selenium; 13.3 mg zinc. |
|
|
