Muscle & Fitness Philippines|July/August 2019
Advance to the next level of grillmanship with never-fail techniques and crowd-pleasing sides (yup, even for the vegans).
CORN: 4 WAYS
- Top with a touch of butter and a squeeze of fresh lime juice. Then sprinkle with chili powder and cayenne pepper.
- For cheesy flavor, top with Parmesan and garlic powder, or use garlic-bread seasoning.
- Spread corn with basil or cilantro pesto. Just be sure to drain off some of the oil first.
- Wrap cob in lean, nitrate-free turkey bacon for added flavor and protein.
To grill great corn, first remove the husks and silk, then soak the cobs in cold water for 20 minutes. (This helps the corn retain moisture while it’s being cooked.) Brush or spray the cobs with olive oil, add any extras, then place on the grill over medium heat. Cook for 10 to 15 minutes, turning every 5 minutes, until the kernels are tender and golden-brown spots begin to appear.
PERFECT EVERY TIME
Never burn or undercook a steak again.
There are two ways to tell if meat is done. The first is the temperature test, which is good for large roasts but not for steaks; poking steak with a thermometer lets juices escape, making it less tender. The touch test, on the other hand, is what professional chefs most commonly use.
- RAW Hold out your relaxed hand, palm up. Poke the fleshy part of your palm just under your thumb with the index finger of your opposite hand. That should be similar to what raw meat feels like.
- RARE Touch your index finger and thumb together of your relaxed hand. The fleshy part of your palm should tense up a bit. Feeling this with your opposite index finger will indicate what a steak cooked rare should feel like.
- MEDIUM-RARE Touch your thumb and middle finger together. This approximates what me dium-rare meat feels like. Continue touching your thumb to remaining fingers to understand the gradient of what your meat should feel like. By the time you touch your thumb to your pinkie, your meat is well-done.
FIVE - MINUTE FLAVOR BOOST
For an even juicier steak, always “tent” your meat after you take it off the grill: Place the steak on a cutting board or plate and drape aluminum foil loosely over the top, not wrapping it tightly to the plate, and leave it for five minutes. This will allow the juices to redistribute within the steak so your first slice doesn’t bleed the whole thing dry.
THE LEANEST MEATS
Pick up these cuts for grilling without gaining a gut.
- Grill this ¼-inch-thick cut on Sunday and you’ll have deli meat all week long. Slice thinly and across the grain. 165 calories, 36g protein, 5g fat
TOP SIRLOIN STEAK
- The “fattiest” of the lean cuts holds its own with outstanding tenderness. 240 calories, 30g protein, 12g fat
- Toss in olive oil (use 1 tsp per pound), then season with salt and pepper before grilling. 187 calories, 40g protein, 2g fat 96%
LEAN GROUND BEEF
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