Treat dad to a prime meal for Father’s Day

Published 7:50 pm Saturday, June 14, 2014

Looking for that perfect gift for dad this Father’s Day? Make him a meal that is both delicious and nutritious.

One way to do that is to try a marinade. Marinating helps enhance the flavor of meat, poultry and fish without adding a lot of extra calories, fat or sodium found in many sauces. Marinades also serve to tenderize tougher cuts of meat.

It is recommended to marinate in the refrigerator, not at room temperature, to avoid the growth of harmful bacteria. Marinades only penetrate the surface of the meat; therefore, flat cuts of meat or poultry such as steaks and chicken breast will benefit more from marinades than large cuts such as roasts or whole chickens.

Here are two recipes to serve this Father’s Day.

 Coffee Peppercorn Flank Steak

Make it a meal: Serve with a salad, a baked potato and berries with a dollop of whipped cream for dessert.

All you need

•3 tablespoons strong brewed coffee

•1 tablespoon balsamic vinegar

•1 tablespoon extra-virgin olive oil

•1 tablespoon brown sugar

•2 cloves garlic, minced

•1 teaspoon whole black peppercorns, crushed

•1/2 teaspoon salt

•1 pound flank steak, trimmed of fat

 All you do

1. Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and salt in a glass dish large enough for meat to lie flat. Add steak and turn to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.

2. Heat grill to high.

3. Remove steak from marinade; discard marinade. Lightly oil grill rack (see tip). Place steak on grill and cook for 4 to 5 minutes per side for medium-rare. Transfer steak to a cutting board and let rest for 5 minutes. Slice thinly across the grain and serve.

 Tips & Notes

Make-Ahead Tip: Marinate the steak (Step 1) for up to 8 hours.

To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.

Nutrition Per serving: 230 calories; 9 g fat (3 g sat, 4 g mono); 45 mg cholesterol; 3 g carbohydrates; 2 g added sugars; 23 g protein; 0 g fiber; 337 mg sodium; 284 mg potassium.


 Lemon-Pepper Marinade for Shrimp, Tuna Steaks, Chicken or Vegetables

Makes: About 1 cup

All you need

•1/2 cup lemon juice

•1/4 cup Dijon mustard

•1 tablespoon extra-virgin olive oil

•1 tablespoon sugar

•1 tablespoon crushed black pepper

•1 teaspoon salt

All you do

1. Combine lemon juice, mustard, oil, sugar, pepper and salt in a small bowl. Use 1/2 cup to marinate shrimp, tuna, chicken or vegetables.

2. Reserve remaining marinade for basting.

Nutrition Per teaspoon: 5 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 0 g protein; 0 g fiber; 65 mg sodium; 3 mg potassium


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