Health

Sear Factor

By Shelley Drozd; Photography by Dennis Gottlieb

 


Rum Chops


Steak-and-Potato Kebabs
The 5 Rules of Indoor Grilling

Rule 1: Find the fat.
Because broilers cook at a scorching 500°F, it's easy for lean meats to lose their juice. That's why you need to choose cuts with flecks of marbling. "The fat helps keep the meat moist, but drains off as it cooks," says Stage.

Rule 2: Give it a pat-down.
The wet look is out, especially for steak. "Pat your meat dry with a paper towel before you put it in the broiler, even if it's been in a marinade," says Stage. The reason? Excess moisture steam-cooks your steak, leaving it limp, gray, and crustless. The exception to the rule: barbecue sauce, which causes an entirely different problem (see Rule 3).

Rule 3: Lay off the sauce.
If you don't marinate your meat, then wake it up with a dry rub, not a half bottle of barbecue sauce. "You can put stuff like barbecue sauce on the meat after it's cooked, but if you put it on before cooking, the sugars in the sauce will burn, turning your meat black," says Joe Bonanno, a New York City firefighter and author of the Firehouse Grilling Cookbook.


Certain grilling accessorieS ARE optional—'KISS THE CHEF' hats. While others–an actual grill, meat that isn't moving–are necessities. Decent weather falls into the latter category. Define "decent"? Atmospheric conditions that won't get you wet. Or sucked into the swirling funnel of typhoon winds. But that's not to say that a determined carnivore can't sear some steer in the midst of a storm. Just blow the dust off your weatherproof grill: the broiler. "The only difference between a grill and a broiler is that the heat comes from underneath on a grill, and with a broiler, it comes from above," says John Stage, co-owner of Dinosaur Bar-B-Que in Rochester, New York. "There's hardly anything you can do on a grill that you can't do with a broiler."

Rum Chops

1 c scallions, coarsely chopped
½ c fresh lime juice
2 Tbsp canola oil
½ Tbsp dark rum (80 proof)
1 jalapeño pepper, seeded and chopped
½ tsp ground cinnamon
1 tsp salt
1 tsp dried thyme
2 garlic cloves, crushed

To make them: Dump everything into a blender (uh, except the pork chops) and process until smooth. Pour the mixture into a large resealable plastic bag, slip in the chops, shake everything up, and toss the bag into the fridge for 2-4 hours. Then place the marinated pork in a broiler pan and pop it into the oven. Cook for 10-12 minutes, turning the chops every few minutes. They're ready when they're no longer pink at the bone. Makes four servings

Per serving: 321 calories, 38 grams (g) protein, 7 g carbohydrates, 15 g total fat, 1 g fiber, 585 milligrams (mg) sodium


Chicken Fourplay

¼ c dry white wine
¼ c olive oil
2 Tbsp fresh lemon juice
2 garlic cloves, crushed
2 tsp oregano
1 tsp crushed red-pepper flakes
½ tsp salt
4 six-ounce boneless chicken breasts

To make it: Dump all the ingredients into a large resealable bag, seal, and shake until the chicken is evenly coated. Refrigerate the bag for 1-2 hours. In the meantime, tear off four 15-inch-long pieces of foil. When the chicken is ready, place one breast in the center of each piece of foil and fold the edges of the foil up to form a bowl. Pour one-quarter of the remaining marinade inside each bowl, then press the foil together to seal the chicken inside. Place all four bowls on a broiler pan and cook for about 12 minutes. Makes four servings

Per serving: 287 calories, 35 g protein, 2 gcarbohydrates, 14 g total fat, 0.5 g fiber, 318 mg sodium


Steak-and-Potato Kebabs

6-8 small new potatoes (about ¾ lb), scrubbed
3 Tbsp olive oil
1/3 c balsamic vinegar
1 Tbsp soy sauce
1 Tbsp Worcestershire sauce
2 Tbsp Dijon mustard
¼ tsp black pepper
1 ½ lb boneless sirloin steak, cut into 1 ¼-inch cubes
1 medium red onion, peeled and quartere

To make them: Toss the potatoes in a pot of water and boil them for 15-20 minutes. While they cook, stir together the olive oil, vinegar, soy sauce, Worcestershire sauce, mustard, and pepper in a large bowl. Dump the steak into the bowl, then drain the potatoes and add them as well. Cover the bowl and let everything marinate in the refrigerator for 4-8 hours. When you're ready to eat, thread your kebabs with alternating pieces of steak, potato, and onion. Cook the kebabs on a broiler pan that's been sprayed with nonstick spray, grilling them for six minutes per side or until the steak is done to your liking. Makes four servings

Per serving: 429 calories, 33 g protein, 19 gcarbohydrates, 23 g total fat, 2 g fiber, 596 mg sodium

 

Sweet and Spicy Chips


Seared Salmon
Rule 4: Rack 'em up.
There are typically three or four height settings for the broiler rack. Generally, you'll want to stick with the top one (it should be about 3-5 inches away from the heating element). "The closer the meat is to the heat, the more it will caramelize—leaving that great crusty brown finish," says Stage. Grilling chicken? Go a couple of inches lower.

Rule 5: Pull out early.
"One of the biggest mistakes people make is leaving the food in too long," says Bonanno. "Whatever you're broiling will continue to cook for up to three minutes after you remove it from the oven." Meaning, if it's cooked to perfection in the broiler, it'll end up dead on the plate.

4 medium sweet potatoes
2 Tbsp olive oil
1 Tbsp paprika
1 Tbsp black pepper

To make them: Cut the potatoes lengthwise into½-inch-thick slices. Dump the slices and remaining ingredients into a large resealable bag and shake until the slices are well coated. Drain the excess oil from the bag and spread the chips in a single layer on a cookie sheet. Broil for approximately five minutes, flip your chips, and continue broiling until golden brown. Makes four servings

Per serving: 209 calories, 3 g protein, 34 g carbohydrates, 8 g total fat, 5 g fiber, 18 mg sodium


Fruit of the Fire

1 c peach slices, canned in juice
1 c pineapple chunks, canned in juice
4 c light vanilla ice cream

To make it: Drain off the fruit juice and arrange the peach slices and pineapple chunks on a cookie sheet you've covered with aluminum foil. Broil for three minutes, checking every 30 seconds for the pieces to begin to brown. Spoon the warm fruit over vanilla ice cream. Makes four servings

Per serving: 250 calories, 5 g protein, 47 g carbohydrates, 5 g total fat, 1 g fiber, 118 mg sodium


Seared Salmon

1 ¼ lb salmon fillets
1 Tbsp fresh lemon juice
¼ c reduced-fat sour cream
4 lemon wedges
3 Tbsp Dijon mustard

To make it: Line the broiler pan with foil, coat it with nonstick cooking spray, and lay the fillets on top. In a small bowl, mix together the sour cream, mustard, and lemon juice. Pour the mixture over the fillets and broil five inches from the heat for 10-12 minutes, or until opaque in the center. Top with lemon before devouring. Makes four servings

Per serving: 243 calories, 27 g protein, 3 g carbohydrates, 12 g total fat, 0 g fiber, 467 mg sodium


 

Categories:


Advertisement