Kentucky Strong: Meathead Meals

TAGS: meathead meals, high protein meals, Grilled New York Strip, Grilled BBQ Chicken, Chase Karnes

Just because we're meatheads doesn’t mean that we can’t cook up some great meals. I spent years cooking chicken and steak that turned out tasting just OK. Typically, the chicken was dry or just not very flavorful, and the steak was pretty good but never tasted as good as a steak from a nice steakhouse. So I started experimenting with marinades, spices, seasonings, cooking methods, cooking temperatures, and just about anything else you can think of when it comes to cooking. Over time, I developed two great recipes that are simple and taste as good, if not better, than eating out at a nice restaurant.

My wife and I vary the meals we cook for dinner quite a bit, but there are two things that we fix weekly and never get tired of. While I’m no chef and this is only my opinion, there are just a few places where I’ve eaten steak or chicken that taste as good as the final product from the recipes below. So with just a little effort, some basic ingredients, and a gas grill, you can fix some great tasting high protein meals.

Grilled New York Strip

One thing I highly recommend here is buying quality, grass-fed beef. While any good cut of New York strip will work, if you’re after flavor, nothing compares to quality, grass-fed beef. You really can taste a difference.

What you need:

  • Two 10- to 14-ounce New York Strip steaks
  • 16-ounce bottle Italian dressing
  • Salt
  • Coarse sea salt
  • Freshly ground black pepper
  • Garlic salt
  • Onion powder
  • Ziploc freezer bag

1. Marinate the two steaks by placing them in a gallon size Ziploc bag with the full bottle of Italian dressing. Remove as much air as possible when sealing the bag and then, lying flat, place the steaks into the refrigerator. Allow the steaks to marinate for a minimum of eight hours, flipping them at least once around the halfway mark if possible.

2. Once you're ready to cook the steaks, remove them from the refrigerator and lay them on the counter, allowing them to sit for 10–20 minutes before cooking.

3. Before turning on the gas grill, spray the metal grates with a coat of olive oil cooking spray.

4. Preheat the grill, turning the temperature to high. Let it preheat for five minutes.

5. While the grill is preheating, cover each steak with a light coating of the following:

  • 1/4 teaspoon salt on each side
  • 1/4 teaspoon pepper on each side
  • 1/8 teaspoon onion powder on one side
  • 1/8 teaspoon garlic salt on one side

6. Place the steaks on the grill and close the lid. Allow them to cook for three minutes. After three minutes, open the lid and turn the steaks 90- degrees to get the grill marks. Close the lid and allow them to cook for three more minutes.

7. After three minutes, open the lid and flip the steaks over to the raw side. Allow them to cook for three minutes. Again, after three minutes, open the lid and turn the steaks 90- degrees to get the grill marks. Close the lid and allow them to cook for three additional minutes.

8. Remove the steaks from the grill, sprinkle on coarse sea salt to taste, and allow them to cool for five minutes before eating.

9. Optional: Melt one tablespoon butter in the microwave for 15 seconds and pour half over each steak.

Note: Cooking times will vary. Using the exact methods above on my grill, the steaks typically are medium rare to medium. If you like, use a meat thermometer for the exact internal temperature:

  • Medium rare: 135° F
  • Medium: 140° F
  • Medium well: 150° F

Grilled BBQ Chicken

I highly recommend buying chicken breast tenderloins. While chicken breast will work, I’ve found that chicken breast tenderloins are less dry and taste better.

What you need:

  • 16-ounce chicken breast tenderloins or chicken breast
  • 16-ounce bottle Italian dressing
  • Salt
  • Freshly ground pepper
  • Your favorite BBQ sauce
  • Cooking or basting brush
  • Small bowl
  • Ziploc freezer bag

1. Marinate the chicken by placing it in a gallon size Ziploc bag with the full bottle of Italian dressing. Remove as much air as possible when sealing the bag. Then, lying flat,  place the chicken into the refrigerator. Allow the chicken to marinate for a minimum of eight hours, flipping them at least once around the halfway mark if possible.

2. Once you're ready to cook the chicken, remove it from the refrigerator and lay it on the counter, allowing it to sit for around ten minutes before cooking.

3. Before turning on the gas grill, spray the metal grates with a coat of olive oil cooking spray.

4. Preheat the grill, turning the temperature to high. Let it preheat for five minutes. While the oven is preheating, pour BBQ sauce into a small bowl.

5. Once the grill is preheated, place the chicken on the grill, close the lid, and set a timer for four minutes.

6. After four minutes, open the lid and flip the chicken over. Now brush on a thick coating of BBQ sauce on the already cooked side of the chicken. Close the lid and set the timer for four minutes.

7. After four minutes, open the lid and flip the chicken over again. Now brush a thick coating of BBQ sauce on the chicken. Allow to cook for four minutes.

8. After four minutes, open the lid and flip the chicken once again. Brush another thick coating of BBQ sauce on the chicken. Allow to cook for four additional minutes.

9. After four minutes, remove the chicken from the grill, placing the side of the chicken that was last on the grill grates face up. Place one more coating of BBQ sauce on the chicken. Allow to cool for five minutes. Feel free to add salt and pepper to taste, although I typically don’t.

Note: Cooking times will vary. If you want, use a meat thermometer for the exact internal temperature. Make sure the chicken has reached at least 165° F.

Loading Comments... Loading Comments...