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Dhaka Tribune

A guide to healthy cuts of beef

Update : 11 Oct 2013, 04:52 PM

Whether you’re watching your health or your weight, you can still enjoy beef on occasion. You have the opportunity to choose leanest part of your sacrificed animal in this Eid Ul Azha.

How to choose lean beef

Tastiest cuts of beef are often the ones with more fat. But when you’re concerned about your health, you should choose cuts from the leg or loin of an animal. If you’re having a steak, choose a rump or sirloin cut, Rib eye, top and bottom round steaks for less fat. Least healthy is the rib eye.

In a simple way you can choose cuts with the least amount of visible fat. Ground beef is the option for the lowest percentage of fat. Ground beef is made of beef, finely chopped by a meat grinder. Grill, roast or stir-fry your meat for the healthiest result. A grilled 8oz rump or sirloin steak supplies fewer than 300 calories and only 4g of saturated fat

Lean or extra lean?

A lean cut of beef is about 100 grams that contains less than 10 grams total fat, 4.5 grams saturated fat, 95 milligrams cholesterol. Extra-lean cuts of beef are about 100 grams that contains less than 5 grams total fat, 2 grams saturated fat, 95 milligrams cholesterol.

How to cut off the fat

Even the leanest cuts of beef can become high-fat diet-busters if you prepare them in unhealthy ways. Here are a few simple ways to control the fat:

Cut off any visible, solid fat from meat before preparing, and then remove any remaining visible fat before eating.

After cooking ground meat, put it into a strainer or colander and drain the fat. Then rinse the meat with hot water. Blot the meat with a paper towel to remove the water.

After cooking, chill beef juices so that you can skim off and discard the hardened fat. Then add the juice to stews, soups and gravy.  

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