Beef. It's What's For Dinner!

I'm not one to chow down on red meat more than once a week (if that), but I won't lie, I do enjoy a  piece of steak cooked to perfection every now and then.  That day was yesterday, when the idea of surf and turf was too mouth-watering to resist.  I remember the years of my childhood when prime rib was one of my favorite meals, but this time around I wanted to go for a leaner, healthier cut of beef.  Unsure of what that really meant, I resorted to the internet to find my answers (and to share them with you).  Behold, your leanest cuts of beef (and some other beefy facts):

First let's define "lean" and "extra lean" according to the USDA:

• Lean - 3.5 ounce serving (~100 g) that contains less than 10 g total fat, 4.5 g saturated fat, and 95 mg cholesterol
• Extra Lean - 3.5 ounce serving (~100 g) that contains less than 5 g total fat, 2 g saturated fat, and 95 mg cholesterol

If you're unsure whether a cut is lean, check the nutrition label and make sure it stacks up to these guidelines! 


Did you know that there are 29 cuts that meet the lean requirements?  Indulge in some of the leanest (and delicious) cuts: 

• Eye of round roast or steak - tough/needs marinating (7g fat, 2.4g sat. fat)
• Sirloin tip side steak - very lean and flavorful (5g fat, 2g sat. fat) *Extra Lean
• Top round roast and steak - flavorful and more tender than most lean cuts (7.6g fat, 3g sat. fat)
• Bottom round roast and steak - tough and needs marinating (~10g fat, 3.8g sat. fat)
• Top sirloin steak - flavorful, but tough/needs marinating (~10g fat, 4g sat. fat)

Although super tasty, these are the fattiest cuts you should avoid:

• Flap Steak - 12g fat
• Filet Mignon - 16g fat
• Porterhouse Steak - 16.4g fat
• Skirt (Flank) Steak - 17.2g fat
• New York Strip Steak - 18g fat
• T-Bone Steak - 25.6g fat
• Rib-Eye Steak (Prime Rib) - 37.6g fat

When choosing a cut of beef, look for "Choice" or "Select" grades instead of "Prime" and opt for pieces that have the least amount of visible fat marbling.  Once you have your perfect piece and your favorite marinade, get to grilling!

Sources: Mayo Clinic, Men's Fitness, and BEEF. It's What's For Dinner.


Blown Away - Carrie Underwood