There has been a bit of a brouhaha in recent years about cooking meat on the barbecue grill.... Something about that lovely charred bit producing nasty carcinogens.
The Powers That Be really know how to take the fun out of life.
The good news is that recent studies have shown marinating the meat first may reduce the carcinogens significantly.... but they're not sure why as yet.
I'm sure that marinating the meat adds flavor, helps keep it moist and, most importantly, can make an inexpensive, tough steak tender as a, well, tenderloin.
This makes a great dinner party dish: Use a larger, cheaper cut of meat, about 1 1/2" (4cm) thick, and marinate 8 - 12 hours. The rest of the ingredients can be doubled (I actually 'halved' everything for this version for 2) You can also make more and serve the leftovers with pasta.
1 steak, 1 - 1 1/2 inches thick (3 - 4cm), sirloin or top round 450gr, 16oz
Marinade
1/3 cup plus 1 tbs red wine vinegar 90gr, 3.2oz
1/4 cup ketchup 60gr, 2.1oz
2 tbs olive oil 27gr, .95oz
1/2 tsp salt 3gr, .1oz
1/2 tsp dry mustard
1/2 tsp garlic powder
1/2 tsp dried thyme
1/2 tsp dried oregano
pinch dried cloves
Put steak in a deep dish - a baking dish or roasting pan works well. Mix all ingredients for marinade and pour over steak. Let marinate at room temperature for 30 minutes or refrigerate 5 - 12 hours (up to 24 for less tender cuts). Remove from marinade, reserving 1/4 cup marinade. Cook on barbecue grill over direct heat for 4 - 6 minutes per side, basting occasionally, - or until done - 140 F for rare. Use thumb test, meat thermometer or by slicing into center and looking. When done, remove from heat and let rest for 5 minutes. To serve, slice thinly and serve with Madeira sauce.
Madeira Sauce
1/4 cup of reserved marinade
1/2 cup (4oz, 125ml) beef stock 112gr, 4oz
1/3 cup Madeira you could substitute cream sherry, port or red wine 85gr, 3oz
1 tbs cornstarch (maizena) dissolved in 1 tbs water 8gr, .28oz
In small saucepan bring marinade, stock and Madeira to boil. Add half of the cornstarch mixture slowly and stir until thickened. Add the remaining half slowly if you would like the sauce thicker.
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Entire Recipe / per serving
Calories:
1709
/ 854.5
Total Carbohydrates: 34 / 17
Dietary Fiber: .1 / .05
Total Fat: 105 / 52.5
Saturated
Fat: 30 / 15
Cholesterol: 369 / 154.5
Protein:
124
/ 62
Calcium: 128 / 64
Sodium:
2548 / 1274
I try to be accurate, but I do not guarantee it. I use 'grams' as the unit of weight; with an approximate conversion to ounces.
For more recipes check out my internet cook book: Easy Gourmet Dinners
