Tips For Cooking Grass-Fed Beef
Many of us are eating grass-fed beef as a healthier choice. Grass-fed beef is a leaner choice and has a more favorable ration of omega fatty acids.
Preserving moisture and enhancing the flavor are easy to do. For tender steaks, marinate 4 to 6 hours before cooking. For juicy burgers, add chopped onions or other vegetables to the mix.
Turn down the heat to avoid overcooking. Forget well done. For steaks, stick with medium or medium-rare.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2016 All Rights Reserved
Umami is considered the fifth flavor (after sweet, sour, salty, and bitter). Umami is difficult to define, but is “something” that makes a meal memorable. Often used by chefs, umami is a rich, savory taste imparted by the amino acid glutamate and ribonucleotides-molecules containing the sugar ribose that are components of RNA – that occur naturally in many foods. You can take your meals to the next level with ingredients rich in umami like anchovies, beef, fish sauce, miso paste, mushrooms, Parmesan cheese, or sun-dried tomatoes.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2015 All Rights Reserved
Whenever I come across bison at the butchers I snap it up right away. It’s so much leaner than beef, which I like. I love to grill it and serve with a green salad and corn on the cob. I made sure to marinade these bison steaks a good 24 hours to ensure that they would come out tender and not dry. If you can find bison in your area I highly recommend picking some up. Often times Whole Foods will tend to carry it.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2015 All Rights Reserved
Slow-Cooker Meat Cuts
It’s winter and there’s nothing quite like coming home to a hot meal. You count on your slow-cooker for delicious, almost no effort dinners and it can be tempting to throw just about any ingredients into these amazing appliances. BUT for the tastiest results, you need to know which meats do best in it. Delivering low, even heat over a long period of time, slow-cookers break down the connective tissue in typically tough cuts of meat, making them extremely tender. Here is a quick guide to great cuts of meat for your slow-cooker. The good news is that these cuts are often less expensive which, along with saving you time and energy, will also save you money.
Beef: Slowly cooked brisket becomes incredibly tender. Look for marbling. The white steaks of fat are what adds flavor. Beef chuck is another favorite for long braises.
Chicken: Go with dark meat. Thighs and drumsticks are cheaper and richer in flavor than white meat and stand out in soups and stews. Brown or remove the skin before cooking for the best results.
Lamb: Cooked low and slow, lamb shanks become rich and complex flavors. Have your butcher slice them crosswise to fit into your slow-cooker. Lamb shoulder is also a great choice for slow-cooking.
Pork: Always a classic, pork shoulder is a tough cut that becomes silky and flavorful after hours spent simmering in its own juices.
For most of us, it’s cold outside so bring out your slow-cooker and let it work its magic while you’re busy doing other things.
"Work With What You Got!"
© Victoria Hart Glavin Tiny New York Kitchen
Grilled Steak 3 Ways
Honestly, you don’t need a barbeque to make grilled steaks. Just go out and get yourself a grill pan and you will be wonder what took you so long in getting one. If you do want to throw your steaks on the barbeque then I certainly hope that you’re using a charcoal grill!
Classic
Rib Eye, Filet Mignon, Porterhouse, T-Bone or Strip Steaks
Olive Oil
Kosher Salt
Freshly Ground Pepper
Buy 1 steak per person. Bring steaks to room temperature. Preheat your grill or grill pan to a medium-high heat. Brush with olive oil, sprinkle with kosher salt, and pepper. Grill, turning 3 times (for crosshatch grill marks), until target temperature is reached – anywhere from about 5 to 15 minutes, depending on thickness. Remove from heat and allow to rest off heat for 10 to 15 minutes before serving.
Black Pepper Crusted
Rib Eye, Filet Mignon, Porterhouse, T-Bone or Strip Steaks
Olive Oil
Coarse Ground Black Peppercorns
Buy 1 steak per person. You will need about 2 tablespoons coarse ground black peppercorns per steak. Preheat your grill or grill pan to a medium-high heat. Brush steaks with olive oil and coat with peppercorns. Grill, turning 2 times (for crosshatch grill marks), until target temperature is reached –anywhere from about 5 to 15 minutes, depending on thickness. Remove from heat and allow to rest off heat for 10 to 15 minutes before serving.
Carne Asada Tacos
2 Pounds Flank or Skirt Steak
Marinade:
5 Cloves Minced Garlic
1 Diced Jalapeno Pepper
2 Teaspoons Cumin
1/2 Cup Chopped Cilantro
Juice of 2 Limes
1/3 Cup Canola Oil
1 Teaspoon Kosher Salt
Place the steaks in large ziplock bag. Pour in the marinade. Place in the fridge for 2 to 12 hours. Preheat grill or grill pan. Grill over a medium-high heat, 3 to 5 minutes per side to target temperature. Medium-rare is suggested. Remove from the heat and let rest 10 to 15 minutes. Slice thinly across the grain, serve with tortillas, salsa, and avocado.
Roast Beef Tenderloin 3 Ways
Here are three different ways to cook Beef Tenderloin. Remember to let your roast rest for a bit after removing from the oven because it will continue to cook.
Classic
1 Two to Six Pound Beef Tenderloin
4 Tablespoons Olive Oil
1 Tablespoon Minced Garlic
3 Tablespoons Rosemary
2 Tablespoons Thyme
2 Tablespoons Kosher Salt
2 Tablespoons Freshly Ground Pepper
Preheat your oven to 350° F. With 2 tablespoons olive oil lightly oil a roasting pan. Position the oven rack on center rack. In a small-size bowl combine 2 tablespoons of olive oil, garlic, rosemary, thyme, kosher salt, and pepper. Rub the spice mixture over the entire surface of tenderloin. Place into roasting pan and place into oven. Cook for about 35 to 55 minutes depending on target temperature. Remove from oven and let rest 15 minutes before serving. Serves 2 to 6 depending on size of tenderloin.
Smoked Paprika
1 Two to Six Pound Beef Tenderloin
5 Tablespoons Olive Oil
3 Tablespoons Smoked Paprika
1 Teaspoon Oregano
Zest of 1 Lemon
Juice of 1 Lemon
1 Teaspoon Kosher Salt
1 Teaspoon Freshly Ground Pepper
Preheat your oven to 350° F. With 2 tablespoons olive oil lightly oil a roasting pan. Position the oven rack on center rack. In a small-size bowl combine 3 tablespoons of olive oil, smoked paprika, oregano, zest & juice of lemon, kosher salt, and pepper. Rub the spice mixture over the entire surface of tenderloin. Place into roasting pan and place into oven. Cook for about 35 to 55 minutes depending on target temperature. Remove from oven and let rest 15 minutes before serving. Serves 2 to 6 depending on size of tenderloin.
Cajun Style
1 Two to Six Pound Beef Tenderloin
2 Tablespoons Olive Oil
3 Tablespoons Cajun Seasoning
1/2 Teaspoon Cayenne Pepper
1 Teaspoon Kosher Salt
1 Teaspoon Freshly Ground Pepper
Preheat your oven to 350° F. With 2 tablespoons olive oil lightly oil a roasting pan. Position the oven rack on center rack. In a small-size bowl combine Cajun seasoning, cayenne pepper, kosher salt, and pepper. Rub the spice mixture over the entire surface of tenderloin. Place into roasting pan and place into oven. Cook for about 35 to 55 minutes depending on target temperature. Remove from oven and let rest 15 minutes before serving. Serves 2 to 6 depending on size of tenderloin.
Beef
Just what is dry-aged beef? Dry-aged beef has been stored for 14 to 21 days in a humidity and temperature-controlled environment. Dry aging allows moisture to evaporate and enzymes to break down some of the meat’s fibers. Dry aging intensifies the flavor and creates a tender texture that some describe as buttery or velvety. Only the most valued cuts are used to produce this special product. Dry-aged steaks may cook a little faster than the same non-dry aged-cut but the target doneness temperatures are the same.
Ground meat requires special handling. Whether it is beef, poultry, pork, lamb or veal, ground meat carries the greatest potential risk of food-bourne illness. It should be thoroughly cooked before eating because the grinding process introduces potentially harmful bacteria throughout the meat. The USDA recommends cooking ground meats to a internal temperature of at least 165° F for poultry and 160° F for meat.
One reason that beef raised without artificially stimulating growth hormones costs more is because it takes longer to raise. It takes approximately 20 to 24 months vs. about 16 months, which incurs more feed expense. You should look for grass-fed beef that has been raised on a vegetarian diet (not corn), not confined, pastured raised and no antibiotics or hormones added ever.
The best value beef cuts are: Ground Beef, Skirt Steak, Chuck Roast, Chuck Steak, Top Sirloin, Cube Steak, and Stew Meat.
Cooking Time Estimate For Roasting: Depending on the cut, should be about 20 minutes per pound at 350° F for medium.
Best Cooking Methods For Steak:
Rib Steak (Rib) Grill & Pan-Fry
Filet Mignon (Loin) Broil, Grill, Pan-Fry, Sauté
Porterhouse (Loin) Broil, Grill, Pan-Fry
T-Bone (Loin) Broil, Grill, Pan-Fry, Sauté
Strip Steak (Loin) Broil, Grill, Pan-Fry, Sauté
Top Sirloin (Loin) Braise, Broil, Roast, Pan-Fry
Hanger (Flank) Braise, Broil, Grill, Pan-Fry
Flank (Flank) Braise, Grill
Skirt (Flank) Braise, Grill
Chuck Eye Steak (Chuck) Braise, Broil, Grill, Sauté, Stew
Flat Iron Steak (Chuck) Broil, Grill, Pan-Fry, Sauté
Bottom Round Steak (Round) Braise
Eye Round Steak (Round) Braise, Sauté
Beef Round Cube Steak (Round) Braise, Grill, Sauté
Top Round Steak (Round) Braise, Broil
London Broil (Varies) Braise, Broil, Grill, Roast
Best Cooking Methods For Beef Roasts & Smaller Cuts:
Rib Roast Bone-In (Rib) Roast
Rib Eye Roast (Rib) Grill, Roast
Tenderloin (Loin) Broil, Grill, Roast
Top Sirloin Roast (Loin) Roast
Tri-Tip Roast (Loin) Broil, Grill, Roast
Fresh Brisket (Plate) Braise, Stew
Flat Cut Corned Brisket (Plate) Braise
Shoulder Roast (Chuck) Braise, Stew
Chuck Roast (Chuck) Braise, Stew
Bottom Round Roast (Round) Braise, Roast, Stew
Eye Round Roast (Round) Braise, Roast, Stew
Sirloin Tip Roast (Round) Broil, Grill, Pan-Fry, Sauté
Short Ribs (Flank) Braise, Stew
Beef Kabobs (Variety) Broil, Grill, Sauté
Extra Lean Round Cubes (Round) Grill, Stew
Shank Bone-In (Round) Braise, Stew
Beef Liver Slices (Variety) Sauté
Target Temperatures:
The USDA recommends cooking all whole muscle cuts of beef to at least these internal temperatures to ensure that potentially harmful bacteria are destroyed. Some people may choose to cook their meat to lower temperatures, depending on preference. Ground beef should be cooked to 160° F.
Desired Doneness: Medium Target Temp: 145° F
Texture: Warm/Firm Center Color: Light Pink
Desired Doneness: Medium Well Target Temp: 155° F
Texture: Very Warm/Firm Center Color: Gray, Tinged With Pink
Desired Doneness: Well Done Target Temp: 165° F
Texture: Hot/Dense/Hard Center Color: Grayish Tan
Residual Heat: Residual heat continues to cook meat after you’ve taken it off the grill or out of the oven or pan. It’s important to factor this rise in temperature into your timing and remove the meat from the heat before hitting the target temperatures above – an average of 5° for steaks up to 15° for large roasts.
A Note About Grilled Steaks
Steak is perfect for the grill. A well marbled, cut thin and flat steak is made for searing over a bed of hot coals. A grilled steak is mouthwatering if it is brown and crisp on the outside and pink & juicy on the inside. There really isn’t an easier and less complicated dinner than a grilled steak with a green salad on the side. Plus, the cleanup is practically effortless. Most any cut of steak is great for grilling. The classics are rib eye, New York, filet, tenderloin and porterhouse. The lesser cuts are cheaper and usually every bit as tasty if they are marinated. A flatiron, chuck, skirt steak, hangar steak, top sirloin or tri-tip are lesser cuts of steak that I tend to marinate overnight. Steaks can be grilled as a single portion or larger steaks can be grilled whole and sliced for more than one. A steak is best cut 1 to 2 inches thick. If a steak is thinner, then the inside will be overdone before the outside is properly seared. If a steak is thicker then the outside, it will start to char before the inside is ready. Trim off all but a fourth of an inch layer of fat. The less dripping fat means fewer flare-ups.
Seasoning a steak is simple. All you really need is kosher salt and freshly ground black pepper. Some people like an herb crust. Chopping fresh herbs together in any combination is great. You can combine thyme, rosemary, oregano and/or oregano; however, you should always use rosemary. Mix the fresh herbs with kosher salt and freshly ground pepper. Rub onto the steak with some olive oil an hour or so before grilling. You should take the steaks out of the refrigerator about 1 hour before grilling to allow the steaks to come to room temperature.
Clean your grill with a wire brush and then prepare a hot fire. Oil the grill and put on the steaks. Your grill should be so hot that you shouldn’t be able to tolerate the heat for more than a couple seconds. Cook for 5 to 6 minutes. Turn the steaks over and cook for another 5 to 6 minutes. If your steak has a border of fat then turn this onto the grill by holding the steak up with your tongs. Sear the fat for 1 to 2 minutes. After you flip your steaks you should start checking for doneness after about 2 minutes. Press the back of your tongs into the steak. If it is rare it will be soft. If it springs a bit then it is medium rare. If it is resilient then it is well done. Keep testing by using the “back of the tong” method. You can check by cutting into the steaks, but I really think that it is better not to cut into the steaks. Keep working on the “back of the tong” method and you will become a good judge pretty quickly. I think that it is a good idea to take the steaks off of the grill when they are a little less done than you want them to be. They will continue to cook while they rest. A 1 inch steak will be grilled rare in about 8 minutes and for medium it should take about 12 minutes. Check your fire while the steaks are cooking. Move the coals as needed to make the fire hotter or cooler. If your fire flares up then move the steaks out of the flames right away or the fire will burn up your steak. This will form a black and acrid crust. When you remove your steaks from the grill let them take a little rest for a few minutes before serving. Resting stabilizes the internal juices so that they don’t run out excessively when you cut into the steaks. If you are not going to serve right away, make sure to cover loosely with aluminum foil to help keep warm. Don’t seal tightly or they will continue to cook.
Happy Grilling!
Building A Healthier Burger
Nothing says grilling season like a hot & juicy burger. You can enjoy an American favorite that is new and improved by giving your burger a healthy twist without skimping on flavor. Here are some things that you can do to create a better burger.
Choose Your Patty: For a classic burger it is important to choose the leanest ground beef available. Purists will tell you to use the fattiest ground beef, but if you are trying to cut down on fat and create a healthier burger try using lean meat. I like to use ground sirloin. You also might try: Ground Turkey Breast (usually 99% fat free); Ground Buffalo/Bison (naturally sweet & lean); Veggie Burgers (usually has one seventh the saturated fat of traditional burgers); Fish Burgers; Salmon Burgers (rich in omega-3); Mushroom Burgers (made from large grilled Portobello mushrooms).
Jazz Up Your Burgers: Spices and condiments are key here. Mix in or season your burgers with salt free or low sodium spices. You can get creative here to suit your tastes or mood. I like to use Cajun spices, Italian spices and sometimes a touch of curry spices. You can get a fiber boost and add texture by adding chopped or grated vegetables or herbs.
To Bun Or Not To Bun: Who says a burger must be served on a traditional white bun? Feel free to serve your burgers on 100% whole grain buns or pita pockets. If you are going for a totally bunless burger you might want to try sturdy lettuce or cabbage leaves.
Accessorize: The tasty trimming options are endless, but here are a few ideas. Choose condiments that are low in fat, sodium and sugar. Read the labels on varieties of ketchup, mayonnaise, mustard, relish and salsa. Choose low-fat or fat-free varieties of cheese. The white cheeses tend to be lower in fat such as Swiss or provolone. Top your burger with grilled onions and sliced tomatoes. Instead of using iceberg lettuce try radicchio, arugula or romaine. While you’re at it add cucumber slices, radish slices or red pepper rings for some extra crunch.
