BBQ Beef Chuck Steak
Source of Recipe
Master Chef Don Easley
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
Makes 4 servings.
List of Ingredients
1 beef chuck 7-bone steak, cut 3/4 to 1 inch thick (about 2 pounds)
1 cup finely chopped onion
1 cup ketchup
1/3 cup packed brown sugar
1/3 cup red wine vinegar
1 tablespoon Worcestershire sauce
1/8 to 1/4 teaspoon crushed red pepper
1. Combine marinade ingredients in medium bowl. Place beef steak and 1 cup marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally. Refrigerate remaining marinade.
2. Remove steak; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 15 to 18 minutes for medium rare to medium doneness, turning occasionally.
3. Place remaining marinade in small saucepan; bring to a boil. Reduce heat; simmer 10 to 15 minutes or until sauce consistency, stirring occasionally.
4. Cut steak into serving-size pieces. Serve with sauce.
Nutrition information per serving:
417 calories; 17 g fat (7 g saturated fat; 7 g monounsaturated fat); 135 mg cholesterol; 627 mg sodium; 24 g carbohydrate; 0.6 g fiber; 41 g protein; 4.1 mg niacin; 0.5 mg vitamin B6; 3.2 mcg vitamin B12; 5.3 mg iron; 34.5 mcg selenium; 13.3 mg zinc.