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The Way to Grill a Healthy Steak
Recipe adapted from BBQ USA, by Steven Raichlen
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Steak on grill
Recipe adapted from BBQ USA, by Steven Raichlen
Meat is something to eat less of, yes. But a backyard barbecue just isn't the same without grilled meat of some sort. So at least make the meat you eat as healthy as possible. Look for lean cuts—loins and rounds are good choices. And then try marinating them in beer. Food scientists reported in the Journal of Agricultural and Food Chemistry last year that marinating a steak in beer can reduce the formation of cancer-causing compounds during cooking by as much as 88 percent. (The malt and hops in beer contain antioxidants, compounds that block the formation of carcinogens.)

Study author Isabel Ferreira believes that the olive oil and garlic in the following marinade may offer even more protection. And they'll definitely make the meat taste better. Who says you can't be healthy without sacrificing flavor? — David L. Katz, MD

Servings: Serves 4
Ingredients
  • 2 strip steaks (about 1 pound each)
  • Kosher salt and freshly ground pepper
  • 3 Tbsp. olive oil , plus more for grilling
  • 1 bottle (12 ounces) pilsner
  • 1/4 cup fresh lime juice
  • 1 medium, finely chopped onion
  • 3 cloves garlic , minced
  • 1 seeded and finely chopped jalapeno pepper
  • 1/4 cup chopped fresh cilantro
Directions
Generously season steaks on both sides with salt and pepper. Place in a nonreactive baking dish just large enough to hold them; drizzle with olive oil. Turn steaks a few times, rubbing to coat with oil.

Combine beer, lime juice, onion, garlic, jalapeño, and cilantro in a nonreactive mixing bowl to form a marinade. Pour marinade over steaks. Cover and refrigerate, turning steaks occasionally, for 2 to 6 hours.

Set up a grill for direct heat and preheat to high. When ready to cook, brush and oil the grill grate. Remove steaks from baking dish; discard marinade. Pat them lightly with paper towels, and season with salt and pepper. Grill steaks until a meat thermometer registers 135° (for medium rare), 4 to 6 minutes per side. Rotate each steak a quarter turn after 2 minutes on each side to create a crosshatch of grill marks. Transfer steaks to a platter; let rest 5 minutes before serving.

Get more great recipes for your next barbeque
From the July 2009 issue of O, The Oprah Magazine

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