Fire Up The Barbecue

Illawarra Mercury

Wednesday October 26, 2005

By ANNETTE SYM

THIS weekend finally sees the arrival of daylight saving, which means it's time to ditch kitchen cooking for the outdoor barbecue.

For the perfect summer steak, try this low-fat option that produces a lean, low-salt meal that is suitable for anyone (even if you've got heart concerns, or if you're following a low-GI diet).

Making tasty sauces to pour over steak will give meat a lift and make it much more tempting. Barbecuing your meat allows the fats to escape through the grill, which is a great way to reduce the fat count.

Remember to serve your steak with interesting salads. If you find it is still too cool for salads then saute{aac} some vegetables on the flat side of the barbecue with some garlic and spices.

Annette's cookbooks - Symply Too Good to be True 1, 2, 3 and 4 (RRP, $11.95) - and CD Menu Planner are sold in all good newsagencies. Or visit her website at www.symplytoogood.com.au

Marinated BBQ steak

Serves 6

INGREDIENTS

6 x 150g lean raw rump steaks

For marinade

1/2 cup dry white wine

1/4 cup Thai chilli jam paste (in jar)

1 tspn crushed garlic (in jar)

1 tspn crushed ginger (in jar)

DIRECTIONS

Trim fat from rump. In a medium-sized bowl combine all marinade ingredients. Place steaks into a flat container that has a lid, pour marinade over steaks. Place lid on top and refrigerate. Turn steaks occasionally. Marinate steaks overnight if possible, or at least for four hours. When ready to cook, remove steak from marinade and barbecue to your liking. Remember when barbecuing steak, only turn meat once to avoid drying out. Pour remaining marinade over steaks while cooking.

Nutritional information

Fat: 5g

Fibre: .1g

Protein: 35.8g

Carbs: 3.9g

Sugar: 3.5g

Kilojoules: 918

© 2005 Illawarra Mercury

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