Summers are all about barbecues. And barbecues are all about steak. The best thing about steak is that it’s a perfect meal when you’re trying to lose weight, especially if you’re on the 28 Day Weight Loss Challenge. It has plenty of iron and protein to keep your body pumping and if you get a nice lean piece of meat, there is very little fat.
Pair it with a healthy salad and you couldn’t get a more perfect healthy summer meal.
The standard steak cuts you can buy from the butcher are rump, sirloin and scotch fillet. You can use the following technique for all of them.
1. Fire up the barbecue to Venus temperature (as in super hot).
2. Pull steaks out of the fridge 20 mins before cooking.
3. Drizzle with Extra Virgin Olive Oil. Season with plenty of salt and a little bit of pepper OR you could use this delicious Healthy Mummy marinade.
4. Place steaks on the barbecue and give them a little press so your meat is touching the barbie evenly to get that nice caramelisation all over.
5. Don’t be tempted to move them and toss them around, just leave them cooking on high heat. If the heat is high enough and your steak is 2.5 cm, each side will need to be cooked for approximately 3 minutes.
6. Have a sneak peek underneath. If you have a dark crust, you may flip your steak. If you haven’t got that beautiful dark crust yet, press it down again to make sure the whole surface is touching the BBQ and wait to check again.
7. When you see they have the beautiful crust, turn it over and wait for the other side to cook nice and evenly as well. You should eat these steaks rare, medium rare or medium at the most.
8. Take it off the BBQ and allow them to rest.
Letting your steak rest is PARAMOUNT. Resting is the same as relaxing. Cooking stresses the meat out and pushes the blood to the centre. When you rest your steaks, that’s when the juices are released and you get the right tender steak texture.
Tip: Don’t just go for golden brown, go closer to black. Don’t burn it, but heavy caramelisation is great to accentuate the meat flavour.
Thanks for sharing your tips with us, Alex.