Once a week, red meat is the protagonist in our kitchen.
Seasoning meat before cooking is used to flavor it and to tenderize its fibers.
Tender and succulent meat without marinating means without the use of liquid emulsions such as oil, vinegar or lemon juice, beer or wine.
It is an ideal procedure for good-quality red meat.
I usually buy beef trinca cut into small, thick slices.
Once you have chosen a good cut of meat, just a few simple ingredients are enough to obtain tender and succulent meat without altering its taste.
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- Difficulty: Easy
- Cost: Medium
- Rest time: 1 Hour
- Preparation time: 10 Minutes
- Cooking time: 8 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
I usually buy beef trinca cut into small, thick slices.
- 2 slices beef (beef trinca)
- 1 pinch fine salt
- 1 pinch green peppercorns (with grinder)
- 1 pinch coarse salt
- 1 pinch green peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (for finishing)
- to taste oregano
Suggested tools
- Pan non-stick
- Tongs silicone kitchen
Preparation
Salt, over time, helps retain the juices inside the meat, making it more tender.
Season the meat on both sides with a pinch of fine salt and ground green peppercorns [you can also add whole peppercorns].
Arrange the meat on a large, flat plate without overlapping the slices. Cover with plastic wrap and let the meat rest at room temperature for one hour.
After one hour [you can slightly extend the time but avoid reducing it]
You can proceed with cooking.You can use:
– griddle – grill – large ridged stone plate;
– griddle – grill – large ridged stone plate with parchment paper;
– non-stick pan;
– stone casserole with a glass lid.Cooking in a non-stick pan
Heat the non-stick pan well for at least 3 minutes: it must be very hot.
Lay the meat down and let it cook without moving it for 2-3 minutes per side, depending on thickness and desired doneness.
Turn it only once using kitchen tongs, without piercing it with a fork and without pressing it.
If the meat is thick, quickly sear the edges too [hold the slice vertically with the tongs and press the edge onto the hot pan for a few seconds].Plate.
Add a pinch of coarse salt and grind a little more green pepper, drizzle with a little extra virgin olive oil raw and add oregano if you like.Your tender and succulent meat is ready to enjoy.
Enjoy your meal!
This main course is easy to balance with a source of carbohydrates [bread, pasta or rice preferably wholegrain] and vegetables so as to compose a balanced meal or one-dish meal that helps keep blood sugar stable.
Storage, tips and variations
Storage
Store cooked meat in the refrigerator in a closed container for a maximum of 1-2 days.
Reheat briefly in a non-stick pan to avoid it drying out.
Tips and variations
You can replace green pepper with mixed peppercorns.
You can add aromatics such as juniper, oregano, parsley, rosemary, sage or thyme.
Enjoy your meat with salmoriglio sauce: Sicilian dressing.
If you prefer white meat, try the same procedure with chicken breast or turkey breast.
While it is possible to eat a steak rare or medium-rare, white poultry meat must always be completely cooked: white, without pink traces, juices clear.
FAQ – Questions and Answers
Fresh red meat [beef, pork, lamb, horse, game]
The World Cancer Research Fund recommends no more than three portions per week of red meat, which equal about 12–18 oz (350–500 g).
Healthy eating guidelines recommend a standard portion of 4 oz (100 g) [the equivalent of a slice] per week.
Diabetes guidelines recommend limiting red meat consumption, preferring lean cuts and simple cooking methods.Can I reduce the resting time?
You can slightly extend the time but avoid reducing it: it is important to achieve a good texture.
If you prefer, you can skip the resting and season only after cooking.Does lemon juice help absorb iron from red meat?
Red meat contains heme iron that is already easily absorbed by our body.
Lemon juice – or rather vitamin C – is not useful to increase the absorption of iron contained in red meat, while it is useful to improve the absorption of iron present in plant foods [cereals, legumes and vegetables].
