Good Housekeeping Grilling

Make a double batch of this rub and use it the next time you’re grilling pork chops, pork tenderloin, or a leg of lamb.

2. In mortar with pestle or in zip-tight plastic bag with rolling pin, crush fennel seeds. In small bowl, combine fennel seeds, salt, ginger, and crushed red pepper.

3. Rub beef tenderloin with spice mixture. Place spice-rubbed beef in zip-tight plastic bag and refrigerate several hours or overnight before grilling.

4. Place beef on hot grill rack. Cover grill and cook beef, turning occasionally, until meat thermometer inserted in center reaches 135°F, 30 to 40 minutes. Internal temperature of meat will rise to 140°F (medium-rare) upon standing. Or cook until meat reaches desired doneness. Transfer to cutting board and let stand 10 minutes to set juices for easier slicing.

EACH SERVING: About 225 calories, 19g protein, 0g carbohydrate, 16g total fat (6g saturated), 66mg cholesterol, 510mg sodium

TIP: Ask your butcher to cut this roast from a whole tenderloin for you. The center-cut roast should be 2 ½ pounds after trimming; the ends make deliciously tender kabobs.

GRILLING BEEF

To test for doneness, insert an instant-read meat thermometer into the center or thickest part of the meat. If it is ½ inch thick or less, insert the thermometer horizontally into the meat, halfway in. Always let steak rest approximately 10 minutes before serving or slicing, so the juices have time to redistribute throughout the meat. During the resting time, the internal temperature of the meat will rise about 5 degrees.

CUT	COOK-TO INTERNAL TEMPERATURE	APPROXIMATE COOK TIME
Steaks (porterhouse, T-bone, sirloin, rib-eye, top round):
¾" thick	145°F	6-8 minutes
1" thick	145°F	11-14 minutes
Steaks (flank or skirt)	145°F	15-20 minutes
Tenderloin, whole	135°F	30-40 minutes