Grilled Steak Bites

This post for Grilled Steak Bites is a collaboration with National Cattlemen’s Beef Association, on behalf of the Beef Checkoff. I received compensation; all views are my own.

Feast your eyes on the juiciest, most flavorful steak bites, EVER! Tender chunks of Sirloin, Strip, Tri-Tip or Ribeye Steak are marinated in a warm spice mixture, yogurt, lemon and ginger, then are grilled to perfection.

Top with toasted sesame seeds and fresh green onion for the tastiest protein-packed main dish.

Featured Ingredients

• Steak: The best cuts of beef for steak bites include Sirloin, New York Strip, Tri-Tip or Ribeye Steaks.
  • Be sure to cube the steak in 2-inch uniform pieces so they cook evenly.
  • A 3-ounce portion of lean beef has about 170 calories and is a source of protein and essential vitamins and minerals like B-vitamins, iron and zinc.
  • Sirloin, Tenderloin and Strip cuts of steak are considered lean.
• Spices: A combination of cumin, coriander, smoked paprika, salt, black pepper and cayenne provides the right amount of warmth, smokiness and heat.
• Yogurt: Marinating in yogurt helps tenderize the meat.
• Lemon juice and zest: Acidic ingredients like citrus juice help tenderize the meat and add a bright, fresh flavor to the dish.
• Aromatics: Fresh garlic and ginger provide an immense, rich flavor that complement the spices.
• Garnishes: Toasted sesame seeds for a nutty crunch and sliced green onion for a fresh, colorful finish.

Tips and facts for enjoying beef as part of a heart-healthy diet

• Beef is a nutrient-rich food that can easily be part of a heart-healthy diet. Numerous research studies show incorporating lean beef in a heart-healthy diet can help maintain healthy cholesterol and blood pressure levels.
• All beef cuts can support a heart-healthy diet when enjoyed in sensible portions (Maki et al., 2012; U.S. Department of Agriculture, 2019; O’Connor et al., 2017a; O’Connor et al., 2017b).
• The American Heart Association recommends choosing the leanest cuts of beef available, trimming visible fat and using cooking methods like roasting, poaching or broiling.
  • Pair with fiber-rich vegetables, fruits and whole grains to make a balanced plate (American Heart Association, 2021).
• Research published in the American Journal of Clinical Nutrition (O’Connor et al., 2018), found that following a Mediterranean-style dietary pattern that incorporates fresh lean beef can reduce heart disease risk factors, such as total and LDL cholesterol and blood pressure.
  • By incorporating 7-18 oz of lean red meat per week within a Mediterranean-style dietary pattern, individuals can improve their cardiometabolic disease risk factor profile.
  • Additionally, in another study published in the American Journal of Clinical Nutrition (Fleming et al., 2021), researchers saw improvements in LDL cholesterol levels following a Mediterranean-style dietary pattern that included a range of fresh lean beef (0.5 – 5.5 oz per day).
• Did you know? Approximately half of beef’s fat is monounsaturated fat, the same heart-healthy fat found in olive oil (U.S. Department of Agriculture, 2019).
• Lean protein, as part of a balanced diet, can support individuals with diabetes because it has little impact on blood glucose levels.
  • In fact, consumption of protein can help stabilize blood glucose levels following mealtimes when eaten in combination with carbohydrates.
• Lifestyle modification like consumption of an overall healthy, higher-in-protein diet that includes lean beef may help to improve weight loss potential and body composition.
  • Weight loss and weight maintenance are important lifestyle modifications that can help improve health outcomes for those with risk factors for heart disease and diabetes. (Sayer et al., 2017)
• The Beef WISE study (Sayer et al., 2017), conducted by the University of Colorado Anschutz Health and Wellness Center also demonstrates that eating lean beef four or more times per week, as part of a healthy, higher-protein diet, combined with physical activity, can help people lose weight and fat mass while maintaining lean muscle and supporting heart health.

Step-by-Step Instructions

To marinate:

1. In a large shallow bowl, stir together cumin, coriander, salt, smoked paprika and black pepper. Add cubed steak; toss to thoroughly coat.
2. In a small bowl or glass measuring cup, whisk together yogurt, lemon, garlic and ginger until combined. Pour over steak; toss to combine. Cover; refrigerate at least 30 minutes or up to 4 hours.

To cook on the grill:

1. Preheat grill to 375 degrees F. Thread steak bites on skewers. Brush grill with oil. Grill skewers 2-3 minutes per side or until internal temperature reaches 155 degrees F.

To cook on the stove-top:

• Heat oil in a large cast iron skillet, grill pan or griddle to medium-high heat. Add steak bites. Cook 2-3 minutes per side or until internal temperature reaches 155 degrees F.

To cook on the air-fryer:

• To cook in the air-fryer, preheat air-fryer to 375 degrees F. Coat basket with cooking spray (no need to use oil). Place steak bites in the basket. Cook 7-8 minutes or until internal temperature reaches 155 degrees F.

To serve:

• Serve on a platter or individual plates; garnish with sesame seeds and sliced green onion.
• Pair with a green salad or grilled, sauteed or roasted vegetables and a whole grain like brown rice or starchy vegetable like sweet corn or sweet potato.

Recipe Substitutions and Alterations

• For the beef: Supermarkets and butchers often have many different cuts of steak available. Look for Top Sirloin Steak, Ribeye Filet Steak, Sirloin Cap Steak, Top Round Steak, Bottom Round Steak, Flat Iron Steak or Tenderloin. All are great options for steak bites.
• For the spices: Alter the amounts of spices you add depending on personal preference. Omit cayenne pepper if you don’t like spicy food.
• For the yogurt: Swap with full-fat canned coconut milk if you don’t have yogurt on hand.
• For the garlic and ginger: If you don’t have fresh on hand, use 1 teaspoon garlic powder and ½ teaspoon ground ginger instead.
• For the garnishes: You could swap with or add freshly chopped cilantro and/or parsley for serving.

Nutrition Considerations

• To make this gluten-free: This recipe does not contain gluten. Be sure all ingredients you choose a gluten-free.
• To make this dairy-free: Choose a dairy-free yogurt, such as soy or almond yogurt. Or use full-fat canned coconut milk as an alternative.
• To make this nut-free: This recipe does not contain nuts. Be sure all ingredients you choose are nut-free.
  • Note: Leave out the sesame seeds if you have a sesame allergy.
• To make this egg-free: This recipe does not contain eggs.
• To make this even lower in sodium: Reduce the amount or salt you add or omit salt from the recipe.

Beef recipes to try

• Sesame Ginger Beef Udon Bowls
• Restaurant-Style Beef and Broccoli
• Classic Chili with Beef
• Beef Tacos with Refried Beans
• Instant Pot Beef Barley Soup
• Instant Pot Goulash
• Linguine Bolognese
• Classic BBQ Meatloaf Cups
• Visit BeefItsWhatsforDinner.com for a collection of 20 heart-healthy recipes certified by the American Heart Association! These recipes can serve as an inspiration or ‘role model’ for further ideas for building nutrient-dense, healthy plates with beef by using a variety of cuts in a variety of cuisines.

Grilled Steak Bites

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Tender, juicy steak bites marinated in yogurt and spices, grilled to perfection.

• Author: Julie Andrews
• Prep Time: 15 min.
• Cook Time: 15 min.
• Total Time: 30 min. + marinating
• Yield: Serves 6
• Category: Main Dish
• Method: Grilling
• Cuisine: Mediterranean-Style

Ingredients

Units USM Scale 1x2x3x

• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon coarse salt
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper (optional)
• 1 1/2 pounds Sirloin, Strip, Tri-Tip or Ribeye Steaks, trimmed, cut into 2-inch cubes
• 1/2 cup plain Greek yogurt
• 2 tablespoons olive oil
• Zest and juice of 1 medium lemon
• 3 cloves garlic, peeled and minced
• 2-inch piece fresh ginger, peeled and minced
• 1 tablespoon olive oil
• 2 tablespoons toasted sesame seeds
• 2 green onions, thinly sliced

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Instructions

1. In a large shallow bowl, stir together cumin, coriander, salt, smoked paprika, black pepper and cayenne pepper (if using). Add cubed steak; toss to thoroughly coat.
2. In a small bowl or glass measuring cup, whisk together yogurt, olive oil, lemon, garlic and ginger until combined. Pour over steak; toss to combine. Cover; refrigerate at least 30 minutes or up to 4 hours.
3. To grill, preheat grill to 375 degrees F. Thread steak bites on skewers. Brush grill with oil. Grill skewers 2-3 minutes per side or until internal temperature reaches 155 degrees F.
4. Serve on a platter or individual plates; garnish with sesame seeds and sliced green onion.

Notes

Alternative Cooking Methods:

1. To cook on the stove-top: Heat oil in a large cast iron skillet or griddle to medium-high heat. Add steak bites. Cook 2-3 minutes per side or until internal temperature reaches 155 degrees F.

2. To cook in the air-fryer: Preheat air-fryer to 375 degrees F. Coat basket with cooking spray (no need to use oil). Place steak bites in the basket. Cook 7-8 minutes or until internal temperature reaches 155 degrees F.

Nutrition

• Serving Size: 1/6 of recipe
• Calories: 268
• Sugar: 1g
• Sodium: 369mg
• Fat: 17g
• Saturated Fat: 6g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 4g
• Fiber: 1g
• Protein: 26g
• Cholesterol: 87mg