Healthy Hints

Who doesn't love grilling season. So, to be told that we should limit barbecuing is tough to hear. Studies have indicated that eating too much well-done and charred meats cooked at very high temperatures may increase your risk of cancer. However, you can safely BBQ at home by marinating the meat in vinegar or lemon juice, to reduce the release of chemicals; using smaller pieces of meat, to speed up the cooking; and barbecuing slowly, to prevent charring.

Ingredients

Ingredients

900 g (2 lb) beef sirloin steak

1 tsp of garlic powder 

1 tsp coriander powder 

1 tsp cumin powder 

½ tsp cayenne pepper

½ tsp paprika powder

1 tsp onion powder

1 tsp ground black pepper

¼ tsp ground allspice

1 tsp dried thyme 

1 tsp garlic paste

1 tsp ginger paste

2 tbsp white vinegar

2 tbsp water

50 ml (¼ cup) vegetable oil 

80 g fresh coriander, finely chopped

What does this chart mean?

Serving Weight 250 g
  • Calories453kcal
  • Protein51.9g
  • Fat24.6g
  • Saturated fat5.6g
  • Trans fat0.4g
  • Cholesterol126.4mg
  • Carbohydrate3.8g
  • Sugars (Total)0.4g
  • Fibre1.4g
  • Sodium116.40mg
  • Salt0.3g
  • Iron6.6mg
  • Vitamin A78.7RAE
  • Vitamin D0.2mcg
  • Potassium745.3mg

Directions

  1. Cut the beef steak into approximately 1” size cubes. 
  2. Add the dry spices, herbs, garlic and ginger pastes, vinegar, oil and water to a large bowl.
  3. Whisk together until all the ingredients are mixed. Stir in the fresh coriander.
  4. Place the beef into a large tray or mixing bowl. Pour the marinade mixture over the meat and mix thoroughly.
  5. Place the marinaded beef into a large ziplock or sealable bag, remove air and seal.  
  6. Marinate for at least 24 hours in the fridge. Marinating for up to 48 hours is preferred; to tenderize the meat and allow the flavours to infuse fully.
  7. Remove the meat from the fridge and allow at least 1 hour for it to reach room temperature.
  8. Using metal skewers, skewer the meat cubes. If using bamboo skewers, place the skewers in hot water and allow to soak for 1 hour.
  9. Mishkaki is traditionally barbecued over charcoal, which adds a smoky flavour. Before cooking, allow the charcoal to reach cooking temperature. Oil the cooking grates and place the skewers on to the barbecue. Alternatively, the Mishkaki can be grilled (broiled) indoors.
  10. Cook until the internal temperature of the meat reaches 65°C / 145°F (medium done).
 
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