From cave dwellers to medieval folk to the crowds that keep tikka kebab joints across Pakistan in business, beef has enjoyed a very stable and scrumptious place in culinary history. Any nutritionist will confirm that humans have been eating red meat throughout our evolutionary history and so our digestive system is equipped to handle it. But lately all the dishes made with beef are accompanied by a generous side order of guilt, which is leading more and more people to make nihari and even haleem with chicken instead. Aloo chicken and palak chicken are also not unheard of.

As if bland white chicken can ever replace juicy, red chunks of beef! All the latest studies may lay everything from heart disease to high cholesterol and weight gain at its door, but the fact is that the consumption of beef in moderation never killed anyone. Just check any history book.

In fact, eating the recommended three to four ounces per week of farm-raised beef, which is known to be high in omega-3 fatty acids, helps to protect against anxiety and depression. Beef can also help to improve levels of good cholesterol thanks to the two types of fats it contains — stearic acid, which is a saturated fat, and oleic acid, a monounsaturated fat which is also found in olive oil.

Red meat remains a cut above the rest

Go ahead and try these beef recipes guilt-free on Eid day.

BASIC BURGER PATTIES

There is nothing as delicious and easy to make as beef burgers. Eat them right away or freeze them for up to one month.

1 pound ground beef 1 egg 2 tablespoons water 1 small onion, finely chopped 2 tablespoons mustard paste 1/4 cup dry breadcrumbs 1/2 teaspoon salt 1/4 teaspoon black pepper 1/2 teaspoon Worcestershire sauce

In a bowl, beat egg and water with a fork; mix in breadcrumbs, onion, mustard, salt, pepper and Worcestershire. Mix in ground beef. To make juicy burger patties use beef that is marbled with some fat; too lean beef will result in dry patties.
Shape into four patties. To cook, either fry with some oil or grill over medium heat as desired. Serve on buns and dress up with lettuce, sliced tomato, pickles, cheese slices and mayonnaise. Makes four servings.

MONGOLIAN BEEF

This is a popular item on the menu of many Chinese restaurants. Simple and quick, it can be at your table, ready to eat, within 10 minutes.

Beef

1 pound beef tenderloin steak, cut into thin strips Cornstarch for coating 2 tablespoons vegetable oil 2 bunches green onions, cut into two-inch pieces

Sauce

2 teaspoons fresh ginger, minced 1 tablespoon fresh garlic, minced 1 tablespoon hoisin sauce (a critical ingredient, can be found in any well-stocked supermarket) 1 teaspoon sesame oil 1/4 teaspoon black pepper 1/2 cup soy sauce 1/2 cup water 1/2 cup brown sugar 2 teaspoons cornstarch

Coat the beef strips with cornstarch. Heat the vegetable oil in a wok or heavy skillet and fry the beef until golden brown on both sides. Remove the beef but keep the remaining oil/beef juice to make the sauce.

Prepare the sauce by combining all ingredients, except for garlic and ginger, in a bowl. Fry the ginger and garlic in the wok for 30 seconds. Add the sauce mixture and simmer, stirring constantly, until it begins to thicken. Slice the green onions. Return the beef to the wok along with the green onions and stir to coat. Simmer for one minute and serve immediately with steamed rice and/or crispy fried noodles. Makes four servings.

IRANIAN CHELO KEBAB

This traditional Iranian dish perfectly combines buttery rice with fragrant grilled beef. Fresh onion juice gives the meat marinade a richer aroma, while saffron adds a unique flavour. Tangy and refreshing sumac is a spice made from the ground berry-like fruits of the sumac bush and it is widely used in Iranian cuisine.

Chelo

1 3/4 cups basmati rice 1/3 cup melted unsalted butter Water Salt

Rinse rice with lukewarm water and soak in cold water for one hour. Fill water in pot, add one tablespoon salt and bring to boil. Drain soaked rice and add to the boiling water. Boil until the rice is nearly done but not soft, five to 10 minutes, stirring twice to keep grains from sticking together. Drain rice in a colander and rinse with lukewarm water.

Put 1/3 of melted butter and two tablespoons water in the bottom of the pot. Using a large spoon, return rice to the pot and pour the remaining melted butter over the rice. With handle of wooden spoon, make two to three holes from top of rice mound to bottom of pot then cover with lid. Set the pot on low heat for 15 to 20 minutes, or until the rice is done.

Kebab

5 large peeled onions 4 tomatoes 1/8 teaspoon saffron threads 1/4 cup butter, melted 2 pounds boneless beef, cut into pieces with some fat trimmed 2 teaspoons ground sumac Salt and pepper to taste Cilantro

Cut one onion in quarters and further reduce to fine puree in a food processor. Push the puree through a fine strainer. Grind saffron to powder in a mortar or on a plate using back of a spoon, and dissolve in onion juice. Mix meat with onion juice marinade, cover with plastic wrap and marinate one hour at room temperature.

When ready to cook, season the meat with salt and pepper and thread onto skewers. Grill until done. Brush with melted butter. Grill whole onions and tomatoes on separate skewers.

To serve, sprinkle kebab with two teaspoons of ground sumac and garnish with cilantro. Cut grilled onions and tomatoes in quarters. Serve with rice. Makes four to six servings.

Published in Dawn, Sunday Magazine, September 28th, 2014