W W W. M E N S H E A LT H .

C O M
BEEF I
Quick- Start guide
BEEF
griLL Like a PrO
BEEF
W W W. M E N S H E A LT H . C O M
R
RULE
THE TAILGATE
Three things about these recipes: Theyre easy, theyre tasty, and theyre beef. Follow our directions and youll
quickly enjoy the benefits of red meat: nutrients like
B12
and iron, heart-healthy monounsaturated fat, and high
concentrations of conjugated linoleic acids, which studies show can help you lose weight and maintain lean
muscle. Weve made the recipes as simple as we can. Within minutes of firing up the grill, youll be chowing down.
Weve also kept the ingredients few and simple, perfect for hauling to the stadium parking lot.
Quick- Start guide
W W W. M E N S H E A LT H . C O M
BEEF 2
Quick- Start guide
15-oz can barbecue
sloppy joe sauce
+
4-oz can sliced or
chopped jalapeos,
drained
+
1-lb extra-lean
ground beef
Also: 1 egg, 1 Tbsp
Worcestershire sauce,
6 hamburger buns
How To mAkE IT Fire up your grill to medium. Pour
can of sloppy joe sauce into a big bowl. Mix in the
jalapeos, egg, and Worcestershire sauce. Add the
beef and mix some more. Squish the meat into 6
burgers, each no more than " thick. Slap em on the
grill and close the lid (with the vents open). Grill until
theyre done the way you like: 5 to 6 minutes per side
for medium (160F on an instant-read thermometer)
or 7 to 8 minutes per side for well-done (170F). If
you like them rare or medium-rare, youre on your
own. Toast the buns on the grill. Slather with the
remaining can of sloppy joe sauce. Slap on the
burgers and add your favorite fixings.
MAkeS 6 BurGerS
per burger 384 calories, 15 g fat (36% of calories),
32 g protein, 27 g carbohydrates (2 g fiber)
730 mg sodium
Smokey Joes Big, Spicy Burgers
W W W. M E N S H E A LT H . C O M
BEEF 3
Quick- Start guide
Coke Steak and Fries
12-oz can cola
+
3 Tbsp salt-free
mesquite grilling blend
+
2 lb boneless sirloin
steaks, trimmed of fat
+
2 2-oz cans potato
sticks
Also: 3 Tbsp
Worcestershire sauce,
1 Tbsp vegetable oil,
3 minced garlic cloves,
2 onions
How To mAkE IT Mix the soda and 1 Tbsp of the
grilling blend in a big ziplock bag. Add the Worcester-
shire sauce, oil, and garlic. Mix some more. Drop in the
steaks. Seal the bag, and refrigerate for 1 to 3 hours.
Fire up your grill to medium. Debag the steaks and
press the remaining 2 Tbsp grilling blend into both
sides. When the grill rack is hot, grill the steaks until
theyre done the way you like: 5 to 7 minutes per side
for medium-rare (145F on an instant-read thermom-
eter) or 8 to 10 minutes per side for medium (160F).
Peel the onions and cut them in half from roots to tips.
Grill, turning and basting with marinade, for about 5
minutes, until tender but still a little crunchy. rest the
steak on a cutting board for 5 minutes so the juices
seep back in. Put the onions on the board and cut into
wedges. Serve with the potato sticks.
MAkeS 6 ServInGS
per serving 412 calories, 20 g fat (45% of calories),
34 g protein, 23 g carbohydrates (2 g fiber)
210 mg sodium
W W W. M E N S H E A LT H . C O M
BEEF 4
Quick- Start guide
Beer-Flamed Fajitas
6 oz beer ( can)
+
4-oz can sliced or
chopped jalapeos,
drained
+
1 flank steak
(about 1 lb)
+
6 large (10") flour
tortillas
Also: 2 Tbsp Worces-
tershire sauce, 2 Tbsp
vegetable oil, 2 large
bell peppers (1 red
and 1 green), 2 onions,
2 Tbsp salt-free
mesquite grilling
blend, 1 cup chunky
salsa, cup low-fat
sour cream
How To mAkE IT Dump the beer, jalapeos, Worces-
tershire sauce, oil, and steak into a big ziplock bag.
Seal the bag and refrigerate for a few hours or
overnight. Fire up your grill to medium. Cut the
peppers in quarters lengthwise and remove the seeds
and cores. Peel the onions and cut them in half from
roots to tips. Debag the steak and press grilling blend
into both sides. Grill, turning once, until its done the
way you like: 5 to 7 minutes per side for medium-rare
(145F on an instant-read thermometer) or 8 to 10
minutes per side for medium (160F). Grill the
peppers and onions, turning and basting with
marinade, for about 5 minutes, until theyre tender but
still a little crunchy. Wrap the tortillas in foil and grill,
turning once, for about 5 minutes, or until heated
through. rest the steak on a cutting board for 10
minutes so the juices seep back in. Then cut against
the grain into 18-inch slices. Slice the vegetables into
strips. For each fajita, put some beef and vegetables
on a tortilla, slop on some salsa and sour cream, and
roll up.
MAkeS 6 FAjITAS
per fajita 402 calories, 14 g fat (31% of calories),
12 g protein, 54 g carbohydrates (5 g fiber), 850 mg
sodium
W W W. M E N S H E A LT H . C O M
BEEF 5
Quick- Start guide
Asian-Orange Beef
12-oz can ginger ale
+
6-oz can frozen
orange juice
concentrate, thawed
+
1 flank steak
(about 1 lb)
+
5-oz can chow mein
noodles
Also: cup light
teriyaki sauce, 2 tsp
sesame oil, 3 minced
garlic cloves, tsp
red pepper flakes,
2 bell peppers (1 red
and 1 green)
How To mAkE IT Dump half the soda into a big
ziplock bag. Pour the rest over ice for your girl. Mix
in the Oj, teriyaki sauce, sesame oil, garlic, and red
pepper flakes. Drop in the steak, seal the bag, and
refrigerate for 1 hour or overnight. Fire up your grill
to medium. Cut the peppers in quarters lengthwise
and remove the seeds and cores. Debag the steak,
slap it on the grill, and close the lid (with the vents
partly open). Grill, turning once and basting with
marinade a few times, until its done the way you like:
5 to 7 minutes per side for medium-rare (145F on an
instant-read thermometer) or 8 to 10 minutes per
side for medium (160F). Grill the peppers, turning
and basting with marinade, for about 5 minutes, until
tender but still a little crunchy. rest the steak on a
cutting board for 10 minutes so the juices seep back
in. Then cut against the grain into short slices no
more than a quarter - inch thick. Slice the peppers
into strips. In a wok or deep skillet, boil the remain-
ing marinade over high heat on the stove (or on the
burner attached to your grill, if youre lucky enough
to have one) for 5 minutes. reduce the heat to
medium-low and stir in the steak and peppers. Cook
for 2 minutes. Serve with the chow mein noodles.
MAkeS 6 ServInGS
per serving 418 calories, 19 g fat (42% of calories),
26 g protein, 35 g carbohydrates (2 g fiber),
470 mg sodium
If your date wasnt impressed by the soda
gesture serve the meal with with orange slices
and white rice.
W W W. M E N S H E A LT H . C O M
BEEF 6
Quick- Start guide
Balsamic Beer Beef
6 oz beer ( can)
+
8-oz can tomato sauce
+
2 Tbsp balsamic
vinegar
+
4 boneless strip
steaks (about 2 lbs
total), trimmed of fat
Also: 1 Tbsp olive oil,
3 Tbsp salt-free
mesquite grilling blend
How To mAkE IT Mix the beer, tomato sauce,
vinegar, oil, and 1 Tbsp of the grilling blend in a big
ziplock bag. Drop in the steaks. Seal the bag and
refrigerate for 30 minutes to 1 hour. Fire up your grill
to medium. Debag the steaks and press the remain-
ing 2 Tbsp grilling blend into both sides of each. Grill,
turning once, until theyre done the way you like: 4 to
5 minutes per side for medium-rare (145F on an
instant-read thermometer) or 6 to 7 minutes per side
for medium (160F). In a pot, boil the remaining
marinade over high heat on the stove (or on the
burner attached to your grill) for about 5 minutes,
until slightly thickened. Slop onto the steaks.
MAkeS 4 ServInGS
per serving 412 calories, 17 g fat (38% of calories),
48 g protein, 9 g carbohydrates (1 g fiber),
460 mg sodium
W W W. M E N S H E A LT H . C O M
BEEF 7
Quick- Start guide
Tex-Mex Longhorn
15-oz can black beans,
rinsed and drained
+
11-oz can corn with
peppers, drained
+
tsp hot-pepper
sauce
+
1 top round London
broil, about 2" thick
(about 2 lbs)
Also: cup finely
chopped onion, 2 Tbsp
virgin olive oil, 2 Tbsp
chopped fresh parsley
or cilantro, juice of
half a lime, 2 Tbsp
salt-free mesquite
grilling blend
How To mAkE IT Fire up your grill to medium-hot.
In a big bowl, mix everything but the steak and
grilling blend. Cover and refrigerate until after youve
grilled the steak. Coat the steak all over with cooking
spray. Press the grilling blend into both sides. Slap
the steak onto the grill and close the lid (with the
vents open). Grill, turning once, until its done the
way you like: 5 to 7 minutes per side for medium-rare
(145F on an instant-read thermometer) or 6 to 8
minutes per side for medium (160F).
Let the meat rest on a cutting board for 10 minutes
so the juices seep back in. Then thinly slice across
the grain. Slop on some bean-corn mix.
MAkeS 8 ServInGS
per serving 264 calories, 12 g fat (42% of calories),
25 g protein, 13 g carbohydrates (3 g fiber),
320 mg sodium
make your mark To get nice deep grill marks, take
the meat out of the fridge about 30 minutes before
grilling, to let it come to room temperature. Once its
on the grill, wait at least 5 minutes before flipping it.
W W W. M E N S H E A LT H . C O M
BEEF 8
Quick- Start guide
Nutty Bovine on the Barbie
1 top round London
broil, 1" thick
(about 2 lb)
+
4 oz beer ( can)
+
cup canned low-
sodium chicken broth
+
cup peanut butter
Also: 6 Tbsp light
teriyaki sauce, 3 Tbsp
chopped fresh ginger,
3 Tbsp chopped fresh
scallions, 3 tsp hot-
pepper sauce, 2 tsp
sesame oil
How To mAkE IT Put the steak in the freezer for 30
minutes so itll cut easier. Mix the beer, 4 Tbsp of the
teriyaki sauce, the ginger, the scallions, 1 tsp of the
hot-pepper sauce, and the sesame oil in a big ziplock
bag. retrieve the steak, cut it against the grain into
slices about a quarter-inch thick, and drop it into the
bag. Seal the bag and refrigerate for 30 minutes. Fire
up your grill to medium. Debag the steak and skewer
it (3 to 5 strips per skewer), leaving it as flat as you
can so it cooks evenly. Grill, turning once and basting
with marinade, for about 5 minutes per side, or until
no longer pink. In a medium bowl, mix the broth,
peanut butter, remaining 2 Tbsp teriyaki sauce, and
remaining 1 tsp hot-pepper sauce. Microwave on
medium until hot, about 2 minutes, stirring a few
times. use as a dipping sauce.
MAkeS 10 ServInGS
per serving 349 calories, 19 g fat (50% of calories),
6 g saturated fat, 35 g protein, 7 g carbohydrates (1 g
fiber), 440 mg sodium
keep it real use bamboo skewers (first soak em in
water for 30 minutes so they dont burn) for the true
Indonesian experience. roll the cooked beef in
lettuce leaves with rice noodles, cilantro, and mint.
W W W. M E N S H E A LT H . C O M
BEEF 9
Quick- Start guide
Quick Steak Sandwiches
8-oz can tomato sauce
+
cup canned low-
sodium beef broth
+
3 Tbsp salt-free
mesquite grilling blend
+
4 thinly sliced top
round sandwich steaks
(about 12 oz total)
Also: 2 Tbsp Worces-
tershire sauce, tsp
hot-pepper sauce,
1 large green bell
pepper, 1 large onion,
4 steak sandwich rolls
How To mAkE IT Mix the tomato sauce, broth,
Worcestershire sauce, hot-pepper sauce, and 1 Tbsp
of the grilling blend in a big ziplock bag. Drop in the
steaks and marinate for 30 minutes. Fire up your grill
to medium-hot. Cut the pepper in quarters length-
wise and remove the seeds and core. Peel the onion
and cut it in half from root to tip. Debag the steaks
and press the remaining 2 Tbsp grilling blend into
both sides of each. Grill the peppers and onions,
turning and basting with marinade, for 5 to 7
minutes, until tender but still a little crunchy. Grill the
steaks, turning and basting once with marinade, for 2
to 3 minutes per side, just until theyre no longer pink
on the outside. remove to a cutting board and slice
them crosswise into strips. Slice the vegetables into
strips, too. In a pot, boil the remaining marinade over
high heat for 2 minutes. (You can do this on the grill
if your pots handle isnt plastic and if you dont mind
the flames discoloring the pots bottom. Otherwise,
use the burner attached to your grill, or use the
stove.) For each sandwich, slop some meat, vegeta-
bles, and sauce onto a roll.
MAkeS 4 SAnDWICheS
per sandwich 411 calories, 11 g fat (25% of
calories), 27 g protein, 50 g carbohydrates
(4 g fiber), 860 mg sodium
W W W. M E N S H E A LT H . C O M
LAMB I
Quick- Start guide
BONUS SECTI ON!
LAMB
TOPS
W
hat have the romans ever given us? Well,
apart from straight roads, public baths, sani-
tation, and wine, the footsoldiers of the
empires army also brought forth what is for
much of the world a cornerstone of the Sun-
day roast and the Friday-night kebabsheep. So it seems we
have Claudius to thank for a meat that, despite its high satu-
rated fat content, is an excellent source of protein and other
nutrients.
Currently the most abundant livestock in the world, lamb is
a staple in many regions, including new Zealand, Greece, and
the Middle east. however, you dont see it often in the united
States. We tend to favor beef and chicken on our grills. But
lamb is a good and healthy way to jazz up your menu. just 110
grams of lamb provides 60 percent of your daily protein
requirement and almost a fifth of your iron.
Lamb is also an excellent source of vitamin
B12
, which sup-
ports the production of red blood cells and helps your body
metabolize protein, carbohydrates, and fat.
Its is also one of the best meats to cook quickly with a fierce
heat, so the outside is crisp and charred and the inside sweet
and juicy. While it doesnt always top the shopping list when it
comes to barbecues, its an ideal meat to cook outdoors over
Are YOu A LeG MAn?
TrY ThIS exCeLLenT SOurCe OF
PrOTeIn On The GrILL
W W W. M E N S H E A LT H . C O M
LAMB II
Quick- Start guide
charcoal with some robust herbs thrown on, says
john Woodward, the head chef at the Malmaison
Brasserie & Bar in London. It also goes really well
with red wine. no wonder the romans were such big
fans.
Things ewe Should know About Lamb
Bright isnt best vivid red meat with minimal fat may
seem to be the best choice, but itll have less flavor
and too firm a texture, chef Woodward says. his
choice for tenderness and flavor is matured lamb,
which is deep red in color, with creamy-colored fat
and a slight odor.
Find some fat For a succulent roast it pays to select
a cut with some fat attached. Leaner, well-trimmed
cuts are preferable for quicker cooking methods
such as frying, grilling, or barbecuing.
Collect butterflies When youre buying a leg of lamb
for the grill, ask the butcher to butterfly it for you.
This involves taking the meat off the bone in one
piece and flattening it, which allows it to cook more
evenly.
Tending to Your Flock
keep it cool As soon as possible after shopping,
rewrap the meat in fresh plastic wrap and put it on a
plate (to prevent blood dripping onto other foods) in
the fridge or freezer. Get to know your fridge tem-
perature gauge and check that its operating between
0 and 5 C.
Cover and thaw Fresh lamb should be eaten within 3
days of purchase, while frozen meat must be thawed
overnight before cooking it. Put the meat on a plate,
cover it, and leave it on the side; it wont thaw in the
fridge.
Give It a Grilling
Add flavor Marinating the meat overnight allows the
flavors to really penetrate although you should still
enjoy tasty results if you do it for an hour of two
before. Try this recipe: cup soy sauce, 1 Tbsp
honey, 2 crushed cloves garlic, and 2 tsp dry ginger.
Slap on a rub If you havent had time to marinate your
lamb, rub in some flavor before cooking. Any kind of
marinade really enhances the flavor of lamb, says
Peter heanen, owner of award-winning h.G. Walter
butchers in Barons Court, London. It shows your
guests that youve made the extra effort.
Stoke the fire Lamb is best cooked fast at high heat, so
light your grill at least 30 minutes before you want to
use it and wait until the coals are white and scorching.
If you havent used a marinade, coat the meat with
olive oil. And remember to take your lamb out of the
W W W. M E N S H E A LT H . C O M
LAMB I2
Quick- Start guide
fridge about 20 minutes before cooking or else your
meat may be tough and chewy.
Time to move Chump chops and cutlets are smaller
cuts that are great for grilling. Larger cuts can taste too
charred by the time theyre cooked. So after 15 to 20
minutes on the barbie, transfer them to a hot oven
(360 F) for an additional 30 minutes. This way the
meat wont burn and you wont lose any flavors from
the grill.
Give em a break Always relax any meat for a mini-
mum of 5 minutes by allowing it to sit after cooking.
This ensures that the meat will tenderize and means
you wont lose any of the natural juices when carving.
vital Statistics: Woolly Facts
1
There are roughly a billion sheep on the planet
our editor counted them during one sleepless
nightjust 11 million of which are living in Wales.
2
half a pound of wool can be spun into 20 miles
of fine yarn, and a mature ewe produces about
10 pounds of newly shorn wool a yearenough to
make a suit.
3
Sheep havent always been shy, retiring typesin
the past they made a hell of a racket. unfortu-
nately for the lambs, it was the type john Mcenroe
would throw around the tennis court. It took the intes-
tines of 11 sheep to make one ace-smasher.
4
Your average lamb is a fangless soul. They have
no top front teeth. This makes them poor whis-
tlers, though at least the roof of the mouth is hard so
they can eat tough vegetation.
5
If youre ever celebrating a sheeps first birth-
day, you might want to know that, for formal
addressing, a sheep aged 1 or over is a hogget.
Dont buy it a cake, thoughthe absence of top teeth
means it wont be able to blow out the candles.
6
Sheep have mostly escaped the attention of fac-
tory farmers and thrive on rough, often inaccessi-
ble pastures and outcrops. This makes them the least
likely of all animals to be contaminated with antibiotic
residuesbut the most likely to terrify unsuspecting rock
climbers.
7
If you see a sheep stranded on its back, roll it
over. A sheep cant get up from that position
and will eventually die if left there.
Chop Talk
Impress your butcher with an in-depth knowledge of
ovine anatomy:
vITAMInS AnD MInerALS
Lean lamb is a great source of protein, B vita-
mins, vitamin D, and minerals, particularly iron and
zinc.
W W W. M E N S H E A LT H . C O M
LAMB I3
Quick- Start guide
The iron in lamb is in a form thats
easily absorbed by the body. Lamb also
aids the absorption of iron from other
foods.
The vitamin D potency of lamb is
particularly good, and this helps with
bone mineral density and the absorption
of calcium.
Set a rack of ribs: This section is very
popular as its the quickest to roast. It
can be served as a whole rack of lamb
cooked in 20 minutes or lessor in indi-
vidual portions.
Be sold shoulder: not as expensive as
rib or loin, this can be roasted, sliced and
tied, rolled and tied, or boned. Its also
very good for kebabs and stews.
Get a loin collection: Otherwise known
as the saddle, this can be cut into chops
or served as a boneless loin roast. Its
very tender and tasty, and can be roasted
or grilled.
Pull a leg of lamb: This classic cut is
available in four varieties: boneless, bone-
in, rolled, and tied or butterflied. Its very
lean and can be roasted, cut into leg
steaks, or chopped into cubes for a
kebab.
FAT COnTenT
Most of the unsaturated fat is mono-
unsaturated; this is the type of fat associ-
ated with healthy Mediterranean diets.
Lamb contains omega-3 polyunsatu-
rates, which are thought to protect
against fatal heart disease.
Grilled Leg of Lamb
Get your butcher to butterfly a 5- to 6-lb leg of lamb. You can marinate
it using this recipe.
MArInADe
2 cloves of garlic, crushed
1 red chili pepper, chopped
1 bunch of rosemary
1 bay leaf
Zest of 1 lemon
1 Tbsp of sea salt
1 Tbsp black black pepper
1 Tbsp coriander seeds (crushed)
7 Tbsp olive oil

Mix, rub well into the lamb, place
the lot in a bowl, and cover with
plastic wrap.
COOkInG Grill your leg for 8 to 10
minutes on each side, turning
occasionally. Continue to do this
for a further 30 to 40 minutesor
transfer to a hot oven for 30
minutes to carry on the cooking.
After cooking, let the lamb rest
for 7 minutes, and carve. Serve
the lamb with a simple salad and
balsamic dressing, plus new
potatoes with mint. Or grill some
pita bread to go alongside a
mixed salad and a bowl of
hummus.
AnD TO DrInk . . . Barbera dAlba
Fontanelle 2001, Ascheri.
voluptuous, soft, and plummy,
this wine requires a rich meat to
soften its tannins. It makes an
ideal complement to lamb.