Discover how to make the ultimate Braai, a South African favorite for gatherings and celebrations. This easy-to-follow recipe will guide you through grilling tender beef or chicken to perfection, with tips for achieving that smoky, flavorful finish. Perfect for summer BBQs or special occasions, this Braai recipe is sure to impress your guests.

Ingredients:

- 1.5 kg beef steaks (ribeye or sirloin) or chicken pieces (thighs, drumsticks)

- 3 tbsp olive oil

- 2 tbsp paprika

- 2 tbsp garlic powder

- 1 tbsp onion powder

- 1 tbsp dried thyme

- 1 tbsp dried rosemary

- 1 tbsp ground black pepper

- 1 tbsp salt

- 1 tsp cayenne pepper (optional for heat)

- Lemon wedges (for serving)

- Fresh herbs (for garnish)

Instructions:

Prepare the Marinade:

  - In a small bowl, combine paprika, garlic powder, onion powder, dried thyme, dried rosemary, ground black pepper, salt, and cayenne pepper if using.

Marinate the Meat:

  - Rub the spice mixture evenly over the beef or chicken pieces.

  - Drizzle with olive oil and massage the mixture into the meat.

  - Cover and let marinate in the refrigerator for at least 1 hour (or overnight for best results).

Prepare the Grill:

  - Preheat your grill to medium-high heat. If using charcoal, ensure the coals are ashy and hot.

Grill the Meat:

  - Place the marinated meat on the grill.

  - For beef steaks, grill for about 4-6 minutes per side for medium-rare (adjust time for desired doneness).

  - For chicken, grill for about 6-8 minutes per side, or until the internal temperature reaches 75°C (165°F) and juices run clear.

Rest and Serve:

  - Remove the meat from the grill and let it rest for 5 minutes before serving.

  - Garnish with fresh herbs and serve with lemon wedges.

Enjoy:

  - Serve your Braai with your favorite sides like salads, bread, or roasted vegetables. Perfect for a festive meal or a casual get-together.

Enjoy your Braai experience with deliciously grilled meat that brings a taste of South Africa to your table!

Nutritional Values:

Beef Steaks:

 - Calories: 250

 - Protein: 26g

 - Fat: 17g

 - Carbohydrates: 0g

 - Iron: 2.6mg

Benefits:

 - High in protein, essential for muscle repair and growth.

 - Rich in iron, important for oxygen transport and energy production.

 - Contains B vitamins, which support metabolism and brain function.

Chicken Pieces:

 - Calories: 165

 - Protein: 31g

 - Fat: 3.6g

 - Carbohydrates: 0g

 - Iron: 1.3mg

Benefits:

 - Lean protein source, helping in muscle building and repair.

 - Lower in fat compared to beef, making it lower in calories and saturated fats.

 - Contains niacin, which supports skin health and the digestive system.

Olive Oil:

 - Calories: 119

 - Fat: 14g

 - Saturated Fat: 2g

 - Monounsaturated Fat: 10g

 - Polyunsaturated Fat: 1.5g

Benefits:

 - Rich in healthy fats, providing monounsaturated fats that support heart health.

 - Contains antioxidants like vitamin E and polyphenols that help reduce inflammation.

Paprika:

 - Calories: 19

 - Protein: 1g

 - Fat: 0.9g

 - Carbohydrates: 4g

 - Vitamin A: 800 IU

Benefits:

 - Rich in vitamin A, supporting vision and immune function.

 - Contains capsaicin, which has antioxidant and anti-inflammatory properties.

Garlic Powder:

 - Calories: 30

 - Protein: 1g

 - Fat: 0g

 - Carbohydrates: 7g

 - Vitamin C: 1mg

Benefits:

 - Boosts the immune system with allicin, which has antimicrobial properties.

 - May help reduce blood pressure and cholesterol levels, supporting heart health.

Onion Powder:

 - Calories: 24

 - Protein: 1g

 - Fat: 0g

 - Carbohydrates: 6g

 - Vitamin C: 1mg

Benefits:

 - Contains antioxidants that may help reduce inflammation.

 - Supports healthy digestion and gut health.

Dried Thyme:

 - Calories: 8

 - Protein: 0.4g

 - Fat: 0.1g

 - Carbohydrates: 1.5g

 - Vitamin C: 1.5mg

Benefits:

 - Contains thymol, which has antibacterial effects and supports respiratory health.

 - May help alleviate symptoms of respiratory infections.

Dried Rosemary:

 - Calories: 6

 - Protein: 0.2g

 - Fat: 0.1g

 - Carbohydrates: 1g

 - Vitamin C: 1mg

Benefits:

 - Rich in antioxidants that help fight oxidative stress.

 - May improve digestion and reduce bloating.

Ground Black Pepper:

 - Calories: 6

 - Protein: 0.2g

 - Fat: 0.2g

 - Carbohydrates: 1.5g

 - Vitamin K: 2.5µg

Benefits:

 - Enhances nutrient absorption from food.

 - Stimulates digestion and may help alleviate digestive issues.

Salt:

 - Sodium: 2300mg (100% Daily Value)

Benefits:

 - Essential electrolyte that helps maintain fluid balance and proper muscle function.

 - Enhances flavor, though should be used in moderation to avoid excessive sodium intake.

Cayenne Pepper (optional):

 - Calories: 6

 - Protein: 0.2g

 - Fat: 0.3g

 - Carbohydrates: 1g

 - Vitamin A: 9,000 IU

Benefits:

 - Contains capsaicin, which can increase metabolic rate and boost metabolism.

 - May help relieve pain by affecting nerve receptors.

Lemon Wedges:

 - Calories: 2

 - Protein: 0g

 - Fat: 0g

 - Carbohydrates: 0.6g

 - Vitamin C: 10mg

Benefits:

 - Rich in vitamin C, which supports immune function and skin health.

 - May aid in digestion and detoxification.