If you're looking for a high-protein, low-fat meal option, look no further than 1 Lb Beef Top Round. This cut is trimmed to 1/4" fat, cooked, and braised to create a tender, flavorful dish. With 1125 calories per pound, it's a filling and satisfying option that won't break the bank.
In addition to being delicious, beef top round is also a great source of protein, iron, and other essential nutrients. One pound of the cooked meat provides approximately 200 grams of protein and 19 mg of iron, making it an ideal choice for athletes and fitness enthusiasts.
In this article, we'll explore some practical tips and strategies for cooking and enjoying delicious beef top round while reaping its many health benefits.
As mentioned, beef top round is a great source of protein and iron. In addition, it provides several other essential vitamins and minerals, including B vitamins, phosphorus, and zinc. However, it's important to note that beef is also high in saturated fat and cholesterol, so it should be enjoyed in moderation as part of a balanced diet. One pound of cooked beef top round contains approximately:
- 1125 calories
- 200g protein
- 19mg iron
- 0g carbohydrates
- 25g fat
- 10g saturated fat
- 325mg cholesterol
- 325mg sodium
Cooking Instructions
Beef top round can be cooked in several different ways, including baking, grilling, sautéing, and braising. Here's a simple recipe for braising beef top round:
- Preheat the oven to 325°F.
- Season the beef with salt, pepper, and any other desired spices.
- Heat a large Dutch oven or other heavy-bottomed pot over medium-high heat.
- Once hot, sear the beef on all sides until browned.
- Add enough liquid (such as beef broth or red wine) to come up about halfway up the beef.
- Cover the pot and transfer to the oven.
- Braise for about 2-3 hours, or until the beef is tender and easily shreds.
Once the beef is cooked, it can be served as-is or shredded for use in other dishes, such as tacos, sandwiches, or soups.
Health Benefits
In addition to providing essential nutrients, beef top round can offer several health benefits. Some potential benefits of consuming lean beef in moderation include:
- Supporting muscle growth and repair
- Boosting immune function
- Improving cognitive function
- Reducing inflammation
- Lowering blood pressure
Of course, it's important to consider the quality of the beef you're consuming, as well as how it's prepared. Choosing grass-fed, organic beef and preparing it in healthy, low-fat ways can maximize its potential health benefits.
Flavor Profile
Beef top round has a rich, beefy flavor with a mild sweetness that pairs well with a variety of spices and seasonings. When cooked correctly, the meat should be tender and juicy, with a slightly chewy texture. Some common flavorings to use when cooking beef top round include garlic, thyme, rosemary, cumin, and paprika. When grilling or sautéing the meat, try adding a squeeze of lemon or lime juice for a bright, fresh kick. Beef top round can be used in a variety of cuisines and dishes, including Italian, Mexican, and Asian-inspired recipes.
Recipe Ideas
Here are a few delicious recipe ideas that make use of beef top round:
- Braised beef tacos with avocado and cilantro
- Beef and vegetable stir-fry with rice
- Spicy beef and bean chili
- Beef and broccoli lo mein
- Beef and mushroom stroganoff
For more inspiration, try searching online for additional recipes that incorporate beef top round. Experimenting with different flavors and cooking methods can help you find your favorite way to enjoy this tasty cut.
Serving Suggestions
Beef top round can be served as a main course or as part of a larger meal. Here are a few ideas for how to serve and enjoy it:
- Slice the beef thinly and serve it over a bed of mixed greens for a hearty salad
- Shred the beef and use it as a filling for tacos or burritos
- Top a warm bowl of rice or quinoa with slices of beef and steamed veggies
- Add shredded beef to soups, stews, or chili to boost their protein content and add flavor
No matter how you choose to serve beef top round, be sure to enjoy it in moderation as part of a balanced diet.
Storage Tips
If you have leftover beef top round, it's important to store it properly to ensure it stays fresh and safe to eat. Here are some tips for storing and reheating cooked beef:
- Store cooked beef in an airtight container in the refrigerator for up to 4 days
- Reheat cooked beef in the microwave or oven until it reaches an internal temperature of 165°F
- Avoid reheating beef more than once to reduce the risk of bacterial growth
If you're not planning on consuming the cooked beef within a few days, consider freezing it in an airtight container or freezer bag. Cooked beef can be frozen for up to 3 months.
Healthy Alternatives
If you're looking for a lower-fat or meat-free alternative to beef top round, here are some options to consider:
- Chicken or turkey breast
- Salmon or other fatty fish
- Plant-based protein sources, such as tofu or tempeh
- Mushrooms, eggplant, or other hearty veggies that can be used as meat substitutes in dishes
No matter which alternative you choose, be sure to pair it with a variety of nutritious fruits, veggies, and whole grains to ensure you're getting all the nutrients your body needs.
Buying and Storing Beef
When purchasing beef, it's important to consider the quality and source of the meat. Here are some tips for buying and storing beef top round:
- Look for meat that is bright red in color and has minimal fat marbling
- Choose grass-fed, organic beef whenever possible
- Store beef in the coldest part of your refrigerator, and use it within 1-2 days of purchase (or freeze it for later use)
If you're unsure about how to properly prepare or cook beef, consider consulting a recipe book or cooking guide for additional tips and inspiration.
Different Cuts of Beef
Beef comes in many different cuts, each with their own unique flavor and texture. Here are some other popular cuts of beef to consider:
- Filet mignon: a tender, lean cut of beef that is often served as a high-end steak
- Strip steak: a flavorful cut that is known for its marbling and tenderness
- Sirloin: a budget-friendly cut that can be grilled or roasted for a hearty meal
- Brisket: a tough but flavorful cut that is often braised or slow-cooked to make it tender
- Short ribs: a rich, flavorful cut that is often used in stews and braises
No matter which cut of beef you choose, be sure to prepare it using healthy cooking methods and pair it with a variety of nutritious sides to create a delicious, well-rounded meal.
I love beef top round for its rich flavor and versatility in the kitchen. When prepared correctly, it can make a delicious and healthy addition to any meal.
FAQs About 1 Lb Beef Top Round (Trimmed to 1/4" Fat, Cooked, Braised)
1. How many servings does 1 lb beef top round provide?
A serving size of beef top round is typically 3-4 ounces. Therefore, 1 lb of cooked, braised beef top round can provide around 4-5 servings.
2. What is the nutritional value of 1 lb beef top round?
1 lb cooked, braised beef top round provides approximately 1125 calories, 69g protein, 90g fat, and 0g carbohydrates.
3. How should I cook beef top round?
Beef top round is best cooked using a slow and low method, such as braising, to ensure it's tender and flavorful. You can also cook it on the grill or in the oven, but it's important not to overcook it to prevent it from becoming tough.
4. Is beef top round a lean cut of beef?
Beef top round is a relatively lean cut of beef, with only 1/4 inch of fat. It's a good choice for those watching their fat intake, but it's important to note that it's still high in calories.
5. What are some recipes that use beef top round?
Beef top round is a versatile cut of beef that can be used in a variety of recipes, including stews, soups, stir-frys, and sandwiches. Some popular dishes include beef stroganoff, beef and vegetable stir-fry, and roast beef sandwiches.