1 Piece (excluding Refuse) (yield From 1 Lb Raw Meat With Refuse) Beef Top Round (Lean Only, Trimmed to 1/4" Fat, Select Grade, Cooked, Braised) contains 514 calories. Beef Top Round is a popular choice for many due to its lean and tender texture. In this article, we will explore the nutritional value, cooking methods, grades of meat, serving sizes, health benefits, meal ideas, nutrient profile, preparation tips, and storage suggestions of Beef Top Round.
Beef Top Round is not only delicious but also loaded with nutrients. It contains high amounts of protein, iron, and vitamin B12. With only 5 grams of fat per serving, it's a great option for those looking for a low-fat diet. In addition, it is low in carbohydrates, making it suitable for those following a keto diet.
Whether you are a seasoned chef or a beginner in the kitchen, Beef Top Round is an easy and versatile protein to cook with. It can be cooked using various methods such as braising, roasting, or grilling. With its tender texture, it is perfect for sandwiches, salads, and even stir-fry dishes. Let's dive in and learn more about this underrated cut of meat!
Calorie and Fat Content
Beef Top Round contains 514 calories per serving. It is relatively low in fat, with only 5 grams of fat per serving, making it a great option for those looking to reduce their fat intake.
Protein Content
Beef Top Round is a great source of protein, containing 67 grams of protein per pound of meat. This makes it an ideal choice for those looking to increase their protein intake, especially athletes and bodybuilders.
Cooking Method
Beef Top Round can be cooked using various methods, including braising, roasting, or grilling. Braising is a popular method as it yields a tender and flavorful result. To braise Beef Top Round, sear it on both sides in a hot pan, then add liquid (such as beef broth) and let it simmer for a few hours until tender. Roasting is another option, but it requires more attention to prevent overcooking. Grilling is a quick and easy option for those who want a charred and smoky flavor.
Grade of Meat
Beef Top Round is typically classified as Select grade, which is a lower grade than Prime or Choice. However, this does not mean that it is of low quality. Select grade beef can still be just as flavorful and tender as higher grades, especially when cooked properly.
Serving Size
One serving of Beef Top Round is typically 3-4 ounces, which is about the size of a deck of cards. However, this can vary depending on personal preferences and dietary needs.
Health Benefits
Beef Top Round is loaded with nutrients that offer many health benefits. It is rich in protein, iron, and vitamin B12, all of which are essential for maintaining healthy muscles, blood cells, and nerves. Additionally, it is low in carbohydrates, making it a great option for those following a low-carb or keto diet.
Meal Ideas
Beef Top Round is a versatile protein that can be used in many dishes. It's perfect for sandwiches, salads, stir-fries, and even tacos. Here are some meal ideas to get you started:
- Thinly sliced Beef Top Round sandwich with arugula and horseradish mayo
- Beef Top Round stir-fry with broccoli and brown rice
- Beef Top Round salad with mixed greens and balsamic vinaigrette
- Beef Top Round tacos with avocado and salsa
Nutrient Profile
In addition to being a great source of protein, Beef Top Round contains many other essential nutrients. Here is a breakdown of the nutrient profile per serving (3-4 ounces):
- calories: 140-190
- Protein: 20-25 grams
- Fat: 1-5 grams
- Carbohydrates: 0 grams
- Iron: 15-20% of daily value
- Vitamin B12: 70-80% of daily value
Preparation Tips
To get the best results when cooking Beef Top Round, here are some tips to keep in mind:
- Let the meat come to room temperature before cooking
- Sear the meat before braising to lock in the flavors
- Use a meat thermometer to check for doneness (145°F for medium-rare, 160°F for medium, and 170°F for well-done)
- Let the meat rest for a few minutes before slicing to retain the juices
Storage Suggestions
To keep Beef Top Round fresh and safe to eat, here are some storage tips:
- Store in the fridge (away from other raw meat) for up to 3-5 days
- Store in the freezer for up to 6 months
- Thaw in the fridge overnight before cooking
Beef Top Round is not only delicious but also loaded with nutrients. With its tender texture, it is perfect for sandwiches, salads, and even stir-fry dishes.
FAQs About Cooked Braised Beef Top Round
1. How many servings can 1 lb of raw beef top round yield?
One pound of raw beef top round can yield one piece of cooked braised meat, excluding refuse.
2. How many calories are in one piece of cooked braised beef top round?
One piece of cooked braised beef top round, trimmed to 1/4" fat, select grade, contains 514 calories.
3. How should cooked braised beef top round be stored?
Cooked braised beef top round should be stored in an airtight container or wrapped tightly in plastic wrap and refrigerated for up to four days. It can also be frozen for up to three months.
4. What dishes can be made with cooked braised beef top round?
Cooked braised beef top round can be sliced thin and used in sandwiches or wraps, chopped and added to salads, or served as a main dish with sides such as roasted vegetables or mashed potatoes.
5. How can I ensure that cooked braised beef top round is tender and juicy?
Cooked braised beef top round can be tender and juicy if it is cooked low and slow, with enough liquid or sauce to keep it from drying out. It should also be allowed to rest for a few minutes before slicing to allow the juices to redistribute.