Wednesday, July 21, 2010


Beef has been on my taboo list for several years, though I do occasionally enjoy one of our delicious dry-aged rib steaks.  I'm trying to eat more seafood, always wild caught, but even that can be risky because of mercury and pollutants.  Imagine how thrilled I was to learn of the health benefits of eating grass-fed beef.  It's   actually good for you.  It lowers cholesterol and has less fat and calories than grain-fed beef.  Amazingly, it contains Omega 3 fats -- the good fats -- because they're in the grass that the cattle eat.  And because they graze freely instead of being penned up, they're healthier.  But I never expected to find grass-fed beef in our little Southeast coastal town of New Bern.

Surprise, surprise!  Rainbow Meadow Farms and Acre Angus Beef Farm both sell their grass-fed products at the New Bern Farmer's Market on Saturdays.  I haven't met the Acre Angus people yet, but the Rainbow Meadow Farms people are very nice and will do their best to accommodate your needs.  And, BTW, their applewood-smoked bacon is to die for and well worth the price.  It's the best I've ever tasted, hands down.

Recently, I bought a 1-lb. flank steak from Rainbow Meadow Farms.  Flank steak is just about the leanest cut of beef, and grass-fed beef is already lean, so I was concerned that this might be a bit chewy for my senior teeth and gums.  I needed a suitable marinade, one that would tenderize the beef and impart a good flavor.  An old recipe for "Miracle Marinade" from our New Jersey newspaper sounded perfect.

The flank steak was tender and delicious, with a wonderful flavor that enhanced the beef.    Out of one pound of beef, we got one hot dinner for two, sandwiches for both of us the following night and lunch for one the day after.  And here's the best part:  fussy hubby gave the beef two thumbs up, way up.  We'll be lining up at the Farmer's Market to get more of this wonderful guilt-free meat.

Miracle-Marinated Grilled Flank Steak
Bear Rating:  9 out of 10
1/2 cup vegetable oil
2-1/2 Tbsp. soy sauce
2-1/2 Tbsp. drinking-quality dry white wine
1-3/4 Tbsp. freshly squeezed lemon juice
4 tsp. Worcestershire
2 tsp. ground dry mustard
3/4 tsp. sea salt
1 tsp. black pepper
1 Tbsp. chopped fresh parsley
2 tsp. ground cloves
1 (1-lb) beef flank steak, preferably grass fed

Combine all ingredients except steak in resealable plastic bag.  Seal and massage to distribute ingredients.  Add steak.  Refrigerate 8 hours or overnight.  Discard marinade.  Place steak on preheated 425F grill, about 4 minutes each side, or till desired degree of doneness is reached.  (Remember that steak will continue to cook after it is removed from heat.)

 Let steak "settle" for 5-10 minutes; cut slices of desired thickness on an angle (like a London broil).  Yield:  About 4 servings

Leftovers make delicious sandwiches.

1 comment:

  1. We've been buying a lot of our meats from Rainbow Meadow Farms too!


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