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Protein and Nutrition During Beef Month 

Beef is a versatile food that can be served over greens for salad, made into hamburgers, used for stuffed bell peppers, or accompanied with other vegetables. One way to cook your favorite recipe for the family and keep healthy eating in mind is to purchase lean meat and season it with herbs and spices. Lean meats contain between 7-8% fat content. Marbling (which is the fat) in beef adds flavor and pairs well with garlic powder, cayenne pepper, and onion powder.  

Protein foods provide nutrients important for maintaining your health and body. Beef contains high levels of iron which can help prevent iron deficiency anemia, and other minerals including zinc. There are a lot of vitamins present in beef, including a significant amount of B vitamins and smaller amounts of vitamins E and K. Vitamin B-12 is an important nutrient and only found in animal foods like beef. One serving size of beef is 3 ounces or roughly the size of a deck of cards.   

Beef should be consumed in moderation because it contains saturated fats and sodium. Turkey, poultry, fish, beans, eggs, nuts, and tofu are other budget-friendly and lower fat options for protein.   

Recipe By  

Idaho Beef Council 

Grilled London Broil 

Prep time: 5 minutes 

Cook time: 40 minutes 

Servings: 4 


  • 1 pound beef (Sirloin), cut 1-inch thick  
  • Marinade 
  • 1/3 cup red wine vinaigrette 
  • 1/2 teaspoon dried basil leaves 
  • Vegetables 
  • 2 medium red onions, each cut into 8 wedges 
  • 1-pound fresh asparagus, trimmed 
  • 4 tablespoons red wine vinaigrette, divided 


  1. Combine marinade ingredients in food-safe plastic bag. Place beef steak in marinade; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally. 
  1. Remove steak from marinade, discard marinade. Place steak on grid over medium, ash-covered coals; arrange onions and asparagus around steak. Grill steak, covered, 12 to 14 minutes (over medium heat on preheated gas grill, 16 to 19 minutes) for medium rare (145°F) turning occasionally. Do not overcook. Grill onion wedges, covered, 15 to 20 minutes, turning occasionally (Gas grilling times remain the same.) Grill asparagus, covered, 6 to 10 minutes (8 to 12 minutes on gas grill) or until crisp-tender, turning occasionally. 

*Cook’s Tip: You may skewer the steak and onions for an elegant presentation. Cut steak into 1-1/2-inch pieces. Alternately thread beef and onion wedges onto ten 10-inch metal skewers. Grill as directed in step 2. 

  1. Toss onions and asparagus with 3 tablespoons vinaigrette. Carve steak across the grain into thin slices. Season with salt and pepper, as desired. Drizzle steak with the remaining 1 tablespoon vinaigrette. Serve steak with vegetables.  

This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Dietary Fiber, Potassium, and Choline.