If you're looking for a low-calorie yet satisfying meal, broiled or baked beef steak is an excellent option. With just 58 calories per 1 oz (yield after bone removed), this lean and fat eaten steak provides a good source of protein as well as essential vitamins and minerals.
While beef has gotten a bad rap in recent years, it can actually be a healthy addition to your diet when consumed in moderation. Just make sure to choose a lean cut and prepare it using methods like broiling or baking to minimize added fats.
In this article, we'll explore the nutritional benefits and potential health risks of broiled/baked beef steak with bone removed, as well as offer some cooking and storage tips to help you make the most of this delicious protein source.
Calories in 1 Oz of Broiled/Baked Beef Steak with Bone Removed
As mentioned, 1 oz of broiled/baked beef steak with bone removed contains just 58 calories. This makes it an excellent option for anyone watching their calorie intake or looking to incorporate more lean protein into their diet.
Protein Content of Broiled/Baked Beef Steak with Bone Removed
In addition to being low in calories, broiled/baked beef steak with bone removed is also a great source of protein. In fact, one 1 oz serving contains approximately 7 grams of protein, which can help keep you feeling full and satisfied for longer periods of time.
Fat Content of Broiled/Baked Beef Steak with Bone Removed
While beef can be high in saturated fat, broiled/baked beef steak with bone removed is relatively low in fat. Each 1 oz serving contains approximately 2 grams of fat, with just 0.8 grams of that being saturated fat. Of course, these numbers will vary depending on the specific cut of beef you choose, so it's important to do your research before you head to the grocery store.
Vitamin and Mineral Content of Broiled/Baked Beef Steak with Bone Removed
Broiled/baked beef steak with bone removed is a good source of several essential vitamins and minerals, including iron, zinc, and vitamin B12. Iron is essential for healthy red blood cell production, while zinc plays a role in cell growth, wound healing, and immune function. Vitamin B12 is necessary for proper nervous system function and DNA synthesis, and is only found in animal products like beef.
Health Benefits of Broiled/Baked Beef Steak with Bone Removed
In addition to the nutritional benefits listed above, consuming broiled/baked beef steak with bone removed can also have some potential health benefits. For example, one study found that consuming lean beef as part of a healthy diet could help lower LDL (bad) cholesterol levels, which could in turn reduce the risk of heart disease. However, it's important to note that these studies were performed using lean beef, and that consuming high amounts of saturated fat (which can be found in some cuts of beef) has been linked to an increased risk of heart disease, so moderation is key.
How to Cook Broiled/Baked Beef Steak with Bone Removed
To prepare broiled/baked beef steak with bone removed, start by preheating your oven or broiler to a high heat. Then, season your steak with your desired spices and place it on a broiling pan or baking sheet. Place the pan or sheet on the top rack of the oven or broiler and cook for approximately 3-4 minutes per side, or until the internal temperature reaches your desired level of doneness (around 145°F for medium-rare).
Serving Suggestions for Broiled/Baked Beef Steak with Bone Removed
Broiled/baked beef steak with bone removed is a versatile protein source that can be enjoyed in a variety of ways. Some delicious serving suggestions include topping your steak with sautéed mushrooms and onions, serving it alongside a baked potato and steamed broccoli, or slicing it up and tossing it into a colorful salad.
Choosing the Right Cut of Beef for Broiling/Baking
To get the best results when broiling or baking beef steak, it's important to choose the right cut of meat. Some excellent options include top round, sirloin, and filet mignon. Lean cuts like these are lower in fat and tend to be more tender, making them ideal for broiling or baking. Just make sure to trim any excess fat before cooking to further minimize the fat content.
Storage Tips for Broiled/Baked Beef Steak with Bone Removed
If you have leftover broiled/baked beef steak with bone removed, it's important to store it properly to maintain freshness and prevent spoilage. To do so, simply store the steak in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply place the steak back in the oven or broiler for a few minutes until warmed through.
Possible Health Risks of Consuming Broiled/Baked Beef Steak with Bone Removed
While broiled/baked beef steak with bone removed can be a healthy addition to your diet in moderation, there are some potential health risks associated with consuming beef. For example, eating high amounts of red meat (including beef) has been linked to an increased risk of certain types of cancer, particularly colon cancer. Additionally, consuming beef that is prepared using high-heat cooking methods (like grilling) has been linked to the formation of harmful compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) which may increase cancer risk.
When it comes to beef, moderation is key. Choose lean cuts and prepare using healthy cooking methods like broiling or baking to minimize added fats and potentially harmful compounds.
Frequently Asked Questions About Broiled or Baked Beef Steak
1. How does the calorie count change if I remove the fat?
The mentioned 58 calories are for the steak with the bone, including both lean and fat. If you remove the fat, the calorie count will decrease.
2. What is the recommended serving size of broiled or baked beef steak?
The recommended serving size of broiled or baked beef steak is 3 to 4 ounces, which would provide approximately 174 - 232 calories.
3. Is broiled or baked beef steak a healthy option?
Beef steak is a good source of protein, iron, and other essential nutrients. However, the amount of fat in the steak can vary depending on the cut and how it is prepared. Choosing lean cuts such as sirloin and trimming visible fat can make it a healthier option.
4. How should I cook broiled or baked beef steak?
Broiling or baking is a healthy and easy way to prepare beef steak. You can marinate the steak in your favorite herbs and spices to add flavor without adding calories. Make sure to preheat the oven or broiler and use a meat thermometer to cook the steak to the desired level of doneness.
5. Can broiled or baked beef steak be a part of a weight loss diet?
Yes, broiled or baked beef steak can be a part of a weight loss diet if consumed in moderation and paired with healthy sides such as vegetables and whole grains. However, it is important to keep track of your calorie intake and choose lean cuts of meat to avoid consuming too much saturated fat.