If you're looking for a lean and flavor-packed protein source, you can't go wrong with braised beef steak. At just 39 calories per cubic inch of boneless, fat-removed meat, this option provides a satisfying and nutrient-rich meal.

In addition to being low in calories, lean braised beef steak contains an array of essential vitamins and minerals, including iron and protein, making it a healthy choice for those looking to improve their diet.

In this article, we'll explore the best ways to prepare, store, and serve lean braised beef steak, along with the numerous health benefits it offers.

Calories in Lean Braised Beef Steak

A 1 cubic inch serving of boneless, fat removed braised beef steak (lean only) contains approximately 39 calories. This makes it a great option for those looking to manage their weight or reduce their overall caloric intake.

Nutritional Benefits of Lean Braised Beef Steak

Lean braised beef steak is a nutritionally rich protein source, packed with vitamins and minerals. It contains significant amounts of vitamin B12, which is necessary for maintaining healthy nerve and red blood cells. Additionally, it is a great source of iron, which is essential for transporting oxygen throughout the body. Braised beef steak also provides the body with zinc, which helps to support the immune system, and phosphorus, which is important for strong bones and teeth. It is also a good source of protein, which is essential for building and repairing muscle tissue.

Cooking Methods for Lean Braised Beef Steak

There are several ways to prepare lean braised beef steak, such as grilling, broiling, or pan-searing. However, braising is one of the best methods for cooking this cut of meat. Braising involves searing the meat to develop a crust, then cooking it slowly in liquid at a low temperature until it is tender and flavorful. For best results, use a cut of lean beef with a good amount of marbling, such as a top round or chuck roast. Sear the meat in a hot pan with oil, then add liquid (such as beef broth or red wine) and aromatics (such as onions, garlic, and herbs) to the pot. Cover and cook on low heat for several hours until the meat is tender.

Storage Tips for Lean Braised Beef Steak

Leftover lean braised beef steak can be stored in an airtight container in the refrigerator for up to four days. For longer storage, you can freeze the meat for up to six months. Be sure to label the container with the date and contents.

Serving Suggestions for Lean Braised Beef Steak

Lean braised beef steak is a versatile protein that pairs well with a variety of sides and sauces. Consider serving it with roasted vegetables, mashed sweet potatoes, or quinoa for a healthy and satisfying meal. You can also use leftover braised beef to make sandwiches, tacos, or salads.

Protein Content in Lean Braised Beef Steak

Lean braised beef steak is an excellent protein source, with approximately 7 grams of protein per cubic inch of meat. Protein is essential for building and repairing muscle tissue, and a diet rich in protein can help to support weight management and overall health.

Iron Content in Lean Braised Beef Steak

Iron is an essential mineral that is necessary for the production of hemoglobin, which carries oxygen throughout the body. Lean braised beef steak is an excellent source of iron, with approximately 0.8 milligrams per cubic inch of meat. Iron is especially important for women, who are often deficient in this mineral. Including lean braised beef steak in your diet can help to improve your iron intake and reduce the risk of iron deficiency anemia.

Health Benefits of Lean Braised Beef Steak

In addition to being a great source of protein and iron, lean braised beef steak provides numerous health benefits. It contains healthy fats, such as monounsaturated and polyunsaturated fats, which can help to improve heart health and reduce the risk of chronic disease. It is also a good source of vitamin B12, which is important for maintaining healthy nerve and red blood cells. Additionally, lean braised beef steak can help to improve muscle mass and strength, making it an excellent choice for athletes and active individuals.

Safety Precautions When Handling Raw Lean Braised Beef Steak

When handling raw lean braised beef steak, it is important to take certain safety precautions to avoid foodborne illness. Always wash your hands before and after handling meat, and use separate cutting boards and utensils for raw meat and other foods to prevent cross-contamination. Be sure to cook the meat to an internal temperature of 145°F for at least 3 minutes to ensure that it is safe to eat. When storing leftover meat, keep it refrigerated at a temperature below 40°F to prevent the growth of harmful bacteria.

Comparing Lean Braised Beef Steak to Other Meats

Compared to other meats, such as pork and lamb, lean braised beef steak is a healthier option. It is lower in fat, calories, and cholesterol than these other meats, while providing comparable amounts of protein and iron. It is also a good source of omega-3 fatty acids, which are important for brain health and reducing inflammation. When choosing lean braised beef, opt for grass-fed, organic meat whenever possible to ensure that you're getting the best quality and nutrition.