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Skirt Steak's, A Good Choice for More Than One Reason...

2008-05-12 18:54:26

Skirt Steak's Good Choice for Protein- Laden Beef

Grilling season is upon us.

I've already noticed that intoxicating smell of grilled meat wafting through my neighborhood on these pleasant late spring evenings. And I've been leafing through cookbooks, including one lent to me by my neighbor, looking for recipes to try out on my grill. This one caught my eye.

This recipe uses skirt steak, which is a long, flat cut of beef from the belly of the cow. It is very flavorful, but is tougher than most other cuts of steak.

You must marinate this cut of beef to help tenderize it, or be prepared to be chewing for a very long time. The inner skirt steak is attached to the rib cage and is a little more tender. It is often marketed as flank steak.

If you can't find skirt steak at your grocery , use flank steak for similar results in this recipe.

The outer skirt steak is the diaphragm muscle and will have an attached membrane. If the skirt steak you buy has this, slide a table knife under the membrane to loosen it, and then pull it off and discard.

While it is true that beef and red meats in general have more cholesterol and saturated fats than fish and poultry, there are also nutritional benefits. Beef contributes high-quality protein and significant sources of many vitamins and minerals, including iron, many of the B vitamins, selenium and zinc. And if you choose the leaner cuts of beef, and eat small-to-moderate servings, you won't go overboard on the cholesterol and saturated fat either.

Beef is especially high in zinc. One 3-ounce portion of beef provides 38 percent of the daily recommended amount of this key nutrient. Zinc is required for normal growth and development in children, and also for immune system function, wound healing and taste perception.

Today's grilled skirt steak is tasty, especially when combined with salsa and folded into corn or flour tortillas, like fajitas. If you would rather grill onions and peppers instead of the scallions, and add a topping of guacamole, that will work , too.

Add a margarita, or for non-alcoholic tastes, a tall glass of limeade, and you've got a memorable meal for a pleasant, warm evening.

Megan Murphy is a Tennessee-licensed registered dietitian and assistant professor of nutrition at Southwest Tennessee Community College. Call 277-3062, fax 529-2787, e-mail Meganmyrd@aol.com

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Tequila Lime Skirt Steak with Grilled Scallions

2 tbsp. tequila

1 tbsp. Worcestershire sauce

1 tbsp. light soy sauce or tamari

1 jalapeno pepper, cored, seeded and minced

2 scallions (green onions), minced (both white and green part)

2 garlic cloves, minced

1 tbsp. light brown sugar

1 tsp. freshly ground black pepper

1 lbs. skirt steak

tsp. sea salt

Extra salt and pepper to taste

2 limes, cut into wedges

Stir the tequila, Worcestershire sauce, soy sauce, jalapeno, scallions, garlic, brown sugar and pepper together in a small bowl.

Place the skirt steak in a shallow bowl, baking dish or sealable bag; pour the tequila marinade over the steak and turn or shake the bag to evenly coat the meat. Cover and marinate the meat in the refrigerator for at least 3 hours and up to overnight.

Prepare a hot fire in a charcoal or gas grill.

Remove the steak from the marinade and season both sides with salt and pepper. Place the steak on the grill for 3-4 minutes per side for medium rare. Remove the steak from the grill, cover loosely with foil and allow it to rest for 5 to 10 minutes.

Slice the meat from the corner diagonally against the grain into - inch thick slices. Place the slices on a serving platter surrounded by the lime wedges and topped with the Grilled Scallions (recipe follows).

Makes 6 servings.

Per serving: 281 calories, 19 gm fat, 4 gm saturated fat, 68 mg cholesterol, 1 gm carbohydrate, 0 gm fiber, 22 gm protein, 250 mg sodium.

- Source: "Fresh Every Day, More Great Recipes from Foster's Market," by Sara Foster.

Grilled Scallions

2 bunches scallions, trimmed

cup olive oil

Sea salt and freshly ground black pepper to taste

1 lime, cut into quarters

Prepare a hot fire in a charcoal or gas grill.

Brush the scallions with the olive oil and season with salt and pepper. Place the scallions on the grill for 1 to 2 minutes, turning occasionally until the bulbs are tender and golden and the greens are slightly crisp. Serve warm.

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Originally published by Megan Murphy .