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    BBQ Beef Chuck Steak


    Source of Recipe


    Master Chef Don Easley

    Recipe Introduction


    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)

    Marinade:
    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

    Recipe



    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.

 

 

 


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