Once a week, red meat takes the spotlight in our kitchen.
The simplest and quickest solution to prepare is a tasty grilled beef steak.
How to cook a soft and juicy grilled beef steak, without oil and in a few minutes?
Grilling, without adding oil, is among the methods recommended in our diet plan for prediabetes.
It retains the flavor of the meat without making it heavy.
From choosing the cut to the cooking method to the seasoning: all the secrets to prepare a well-cooked, soft, and juicy grilled veal steak.
Let’s prepare a delicious, juicy, and tender steak, in other words, perfect!
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Grill, Griddle, Stove
- Cuisine: Italian
Ingredients
- 2 slices beef rump (weight according to diet plan)
- 1 pinch coarse salt
- 1 drizzle extra virgin olive oil (raw)
- to taste oregano
Suggested Tools
- Grill or griddle
Preparation
I usually buy beef rump or alternatively ribeye.
We like our steak thick and cooked medium rare.
For two people:
– if the cut is narrow, I ask for two thick slices;
– if the cut is wide, I ask for one thick slice to be split in two after cooking;
to stay within the recommended weight.– on griddle – grill – wide ribbed stoneware plate;
– on griddle – grill – wide ribbed stoneware plate with parchment paper;
– on nonstick skillet.Parchment paper is not necessary but has its benefits:
– prevents the meat from sticking;
– makes cleaning easier;
– the juices released during cooking do not dry out, resulting in soft and juicy meat.
Take the meat out of the fridge at least an hour before cooking.
Let’s proceed with the cooking.
– On griddle – grill – ribbed plate
Heat the griddle – grill – ribbed plate.
Place the meat slices on the hot griddle – grill – ribbed plate.
Cook the meat slices for a few minutes on each side according to the thickness and desired level of doneness.– On griddle – grill – ribbed plate with parchment paper
Heat the griddle – grill – ribbed plate.
Cut a sheet of parchment paper to fit the griddle – grill – ribbed plate – make sure it doesn’t hang over the edges as it might burn.
Place the parchment paper on the hot griddle – grill – ribbed plate.
Lay the meat slices on the parchment paper.
Cook the meat slices for a few minutes on each side according to the thickness and desired level of doneness.
Using parchment paper allows you to turn the meat slices more times as the juices released during cooking do not dry out.– In nonstick skillet
Heat the nonstick skillet.
Place the meat slices on the hot nonstick skillet.
Cook the meat slices for a few minutes on each side according to the thickness and desired level of doneness.Plate up.
Season with coarse salt, drizzle with extra virgin olive oil, and finish with plenty of oregano if you like.Trim any visible fat.
Your tender and juicy grilled beef steak is ready.
Enjoy your meal.
Serve it with lettuce, arugula, lamb’s lettuce, or a rich mixed salad for all tastes.
Few ingredients:
– a pinch of coarse salt;
– a drizzle of extra virgin olive oil;
– a bit of oregano.Or, you can prepare the salmoriglio – Sicilian sauce: a raw, fragrant, and flavorful dressing that pairs perfectly with grilled meat.
Storage, Tips, and Variations
If you have leftovers, store them in the refrigerator in an airtight container.
You can enjoy them the next day, reheated in a nonstick skillet or cold in salad or to fill a sandwich or an whole grain wrap.
FAQ
Red meat once a week?
The World Cancer Research Fund recommends no more than three servings of red meat per week, which equals about 12-18 oz, and to avoid or limit processed red meat as much as possible.
How thick should the steak be?
About 0.6-0.8 inch is the ideal thickness for medium cooking without drying out the meat.
How long should I heat the griddle, grill, or skillet?
Heat the griddle – grill – ribbed plate or skillet for at least 3 minutes, it should be hot.
Can I use other types of meat?
If you prefer white meat, you can use the same procedure with chicken breast or turkey breast.
Cooking times will vary slightly.
The meat should have no traces of pink, and the juices should be completely clear.Does lemon juice help absorb iron from red meat?
Red meat contains iron in the heme form, already easily absorbable by our bodies.
Good to know: lemon juice – or better, vitamin C – is not useful to increase the absorption of iron from red meat, but it is useful to improve the absorption of iron present in plant foods [cereals, legumes, and vegetables].
