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Just-a-Little Labor Day Meal

Kerry-Nutrition
by on ‎08-31-2012 09:42 AM - last edited on ‎08-31-2012 09:42 AM

No one wants to labor in the kitchen on Labor Day—me included! Given that it’s the last day before summer unofficially ends, I plan to relax as much as possible and savor the last rays of summer sunshine. That means our dinner will be a super simple one:  grilled flank steak, corn on the cob, green salad and angel food cake topped with strawberries and a dollop of whipped cream.  Easy and delicious!

 

Did you know that flank steak is a lean cut of beef? A 3-ounce serving—about the size of a deck of cards—contains about 2.5 grams of saturated fat. That’s the same amount found in a 3-ounce serving of a skinless chicken thigh! Beef is also an excellent source of protein and a natural source of nine more essential nutrients, including iron, zinc and B vitamins.

 

If you avoid beef because of heart health concerns, it’s time to make room for beef on the grill next to that chicken!  A study by researchers at The Pennsylvania State University found that substituting lean beef for white meat as part of a heart-healthy diet lowered LDL “bad” cholesterol by 10 percent, and improved other heart disease risk factors across the board. As always, you’ll find great steaks at a great price in our stores. Look for our Ranchers ReserveÒ beef—the most premium, tender beef available anywhere.

 

Here’s my favorite marinade recipe, good for a 1½ to 2 pound flank steak:

 

1/3 cup olive oil

1/3 cup soy sauce

¼ cup honey

3 Tablespoons red wine vinegar

2 Tablespoons minced garlic

1 Tablespoon minced ginger

Salt and pepper to taste

 

Whisk together ingredients in a small bowl.  Place steak and marinade in a food-safe plastic bag; turn steak to coat. Seal bag and marinate in refrigerator at least 6 hours and as long as overnight, turning occasionally. When ready to grill, remove steak from bag and discard marinade.

 

In a rush? Marinate the steak in one of our great Safeway or Safeway SELECT marinades instead.

 

For more great grilling tips and recipe ideas, check out our Get Out & Grill website.

 

What’s on your menu for Labor Day?

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