Light the Grill: Bobby Flay's Favorite Lean Cuts of Meat

Bobby Flay tells Food Network Magazine which lean meats are best to grill for a summer cookout.

©David Goldman 2010

Photo By: Jeffrey Westbrook ©Hearst Communications Inc., 2011

Photo By: Jeffrey Westbrook ©Hearst Communications Inc., 2011

Photo By: Jeffrey Westbrook ©Hearst Communications Inc., 2011

Photo By: Jeffrey Westbrook ©Hearst Communications Inc., 2011

Photo By: Jeffrey Westbrook ©Hearst Communications Inc., 2011

Photo By: Jeffrey Westbrook ©Hearst Communications Inc., 2011

Bobby's Lean Grilling Advice

After removing these cuts from the grill, tent with foil and let rest 5 minutes before slicing; the internal temperature will rise 5 degrees F to 10 degrees F.

Flank Steak

This cut is similar to skirt steak, but it's leaner and tougher, so marinating is a must. Grill over high heat until it reaches 130 degrees F for medium rare, 5 to 7 minutes per side. Be sure to slice against the grain. Per 4-ounce serving: Calories 160; Fat 6 g (Saturated 2 g)

Filet Mignon

This pricey part of the beef tenderloin is tender and mild, so don't overpower it. Bobby likes to season it simply with salt and pepper and serve it medium rare: Grill over high heat until 130 degrees F, 2 to 3 minutes per side. Per 4-ounce serving: Calories 172; Fat 7 g (Saturated 3 g)

Pork Tenderloin

This ultra-lean cut is great with bold marinades. (Bobby makes an awesome hoisin-soy marinade —get the recipe at foodnetwork.com/hoisinpork.) Grill over high heat until the internal temperature reaches 145 degrees F for medium well, 4 to 5 minutes per side. Per 4-ounce serving: Calories 136; Fat 4 g (Saturated 1 g)

Center-Cut Pork Chops

These chops come from the pork loin. Bobby goes for fast-cooking boneless ones and rubs them with fennel seeds. Grill over medium-high heat until the internal temperature reaches 145 degrees F for medium well, 4 to 5 minutes per side. Per 4-ounce serving: Calories 227; Fat 14 g (Saturated 5 g)

Skirt Steak

This long, flat muscle is beefy and a bit chewy, so try marinating to tenderize it. Grill over high heat until it's 130 degrees F for medium rare, 3 to 4 minutes per side. Then serve it Flay-style: in a taco. Per 4-ounce serving: Calories 186; Fat 9 g (Saturated 4 g)

Bobby's Off-the-Cuff Sauce

Most bottled barbecue sauces are loaded with sugar, so Bobby suggests this quick version: Combine a vinegar, like red wine or rice vinegar, with ketchup, mustard and a chopped fresh chile or two. "The ketchup is both the tomato base and the sweet element," Bobby says. "There's no molasses, maple syrup or honey added."