Few things rouse your appetite more than catching a whiff of meat sizzling away in the kitchen (or outdoor grill). These meaty dishes aren't only deliciously satisfying, but they're full of high-quality protein and easy-to-absorb iron. The key is selecting lean cuts and knowing exactly how to prepare them for optimum flavor.
Take Grilled Rosemary-Cherry Lamb Chops, adapted from Grill Power (QVC Publishers) by Holly Rudin-Braschi. They're perfectly seasoned with fragrant spices, grilled, then drizzled with a sweet and tart cherry sauce. It's the type of dish you'd proudly serve to Saturday night guests or offer alongside simple veggies for a flavorful weeknight supper. We also tried the recipe using lean pork to give another option (see recipe). For best results on meat cookery, Holly recommends using an instant-read, programmable thermometer, such as Acurite or Williams Sonoma brands.
Meat Recipes:
Cilantro-Garlic Sirloin With Zesty Corn Salsa
Smart and Saucy Rosemary-Cherry Lamb Chops
MEATY FACTS
Beef: Well-trimmed cuts from the tenderloin, loin, and top round.
Pork: Tenderloin, loin, center-cut ham (fresh and cured)
Lamb: Leg and loin cuts
Poultry: Turkey and chicken--light meat; well-trimmed duck breast
Game animals: venison, rabbit, buffalo
- Meat is a great source of protein, niacin, vitamins B6 and B12, iron, phosphorus, and zinc.
- Enjoy 2 to 3 servings of meat each day. That's equal to 5 to 7 ounces of cooked lean meat, poultry, or fish. A serving is about 2 to 3 ounces of cooked meat.
- Since leaner cuts of meat contain less fat, they can be less juicy. To ensure a tasty dish, first season your meat with spice mixtures and marinades, which impart flavor without saturated fat.
- To keep lean cuts juicy, avoid overcooking them. After grilling or roasting whole cuts of meat, let them stand for a few minutes before slicing. Sometimes the temperature will rise about five degrees upon standing. This too will keep meat juicy.
- Stretch meat cuts. Enjoy smaller portions of lean beef or pork by adding them to stir-fries, stews, and casseroles.
- For lots of healthy, delicious recipes and terrific tips for indoor electric grills from Holly's cookbook, Grill Power, visit www.grillpower.com. Source: THE PROFESSIONAL CHEF'S TECHNIQUES OF HEALTHY COOKING, SECOND EDITION (JOHN WILEY & SONS, INC.)
