How to Select and Cook Beef
Lean red meat can be easily incorporated into a healthy diet. Due to consumer demand, there are many lean cuts of beef available in supermarkets. Seven cuts of beef fall within the strict guidelines governing the "lean" designation as outlined in the 1990 Nutrition Labeling and Education Act. These cuts, on average, have 6.4 grams of total fat and 2.3 grams of saturated fat per 3-ounce cooked serving.
Selecting Lean Beef
When choosing a lean cut of meat, look for the words 'loin' or 'round' in the name, such as Sirloin or Round Tip. The seven officially lean cuts of beef all fall between a chicken breast and a chicken thigh in terms of amount of fat. These seven cuts are Eye Round, Top Round, Round Tip, Top Sirloin, Bottom Round, Top Loin, and Tenderloin. The grade of beef matters, as well. USDA "Select" beef contains the least amount of marbling (the flecks of fat within the muscle). The second leanest grade is "Choice". Trimming all visible fat before cooking further reduces the overall fat content of the beef.
When shopping, select meats toward the end of the shopping trip. Meats should be packaged separately, and pre-packaged meats should be tightly wrapped with no signs of leakage. Frozen meat should be frozen completely solid, and non-frozen meat packages should be cold to the touch. Raw ground beef should be bright red in colour. Make sure that all meats are purchased before the 'sell by' date.
Cooking Lean Beef
For tender cuts from the loin, use lowfat cooking methods such as broiling, pan broiling, grilling or roasting on a rack. For less tender cuts, such as those from the round, use moist-heat cooking methods such as braising or stewing. Marinating the beef will tenderize it before cooking. Pounding, grinding and slicing against the grain can also help tenderize.
Portion Sizes
For beef to be considered 'healthy', it not only has to be lean, but it also must be consumed in moderation. A standard serving is 3 ounces of cooked beef (approximately 4 ounces boneless raw meat). The National Cholesterol Education Program recommends no more than 6 ounces of red meat per day. 3 ounces of cooked meat is about the size of a deck of cards.
Safe Handling of Beef
Hands should be washed before and after touching raw meat, as should any surfaces or utensils the raw meat comes in contact with. Use separate platters and utensils for cooked and raw meats. Frozen meats should be thawed on a dish in the refrigerator (the dish is to catch any leakage), or in the microwave - never thaw meats at room temperature. Marinate meat in the refrigerator, as well, and discard used marinade. Cook ground beef to an internal temperature of at least 160 degrees - the center should not be pink. Most bacteria is only on the surface of cuts of meat, but grinding the meat mixes them into the meat center as well. Cooking correctly ensures that these bacteria are killed. Foods containing ground beef should be cooked to at least 140 degrees before serving and should be refrigerated as soon as possible after serving.
