How to Pick and Cook Popular Steak Cuts

In moderate amounts eating beef, including steak, is a good choice providing many health benefits. Protein in steak, or from some other source is necessary in building strong muscles and bones. In fact a 4 ounce serving provides over 60 percent of the recommended daily amount of protein.

Steak is an excellent source of many other essential vitamins and minerals. B12 and B6 are vitamins that help the body convert food to fuel. Selenium is a mineral that helps the immune system produce antibodies. Zinc prevents damage to blood vessel walls and aids in proper functioning of the immune system. Steak is also rich in phosphorous which builds strong teeth and bones, and iron that helps carry oxygen in the blood to cells and muscles, and prevents fatigue.

There are some differences with grass fed meat but it's not clear that these have any significant health benefits that can't be matched by proper cooking of meat from grain fed cattle. Their meat has somewhat less fat. It has higher levels of conjugated linoleic acid and Omega-3, fatty acids that may reduce heart disease and cancer risks, and might play a role in weight loss and bone health.

The advantage of grilling or broiling a steak is that the fat drains out. Recently there's been concern that high temperature cooking methods create cancer causing carcinogens. The marinade inhibits the build up of carcinogens associated with cooking at high heats. Research suggests that red wind or beer marinades are particularly effective at inhibiting the development of carcinogens. Also when grilling don't let the flames touch the meat as this burning of the meat increases carcinogen compounds. When grilling only turn the meat once to reduce toughening.

It's best not to fry because this allows the meat to cook in it's own fat. Better to broil or grill. If you must fry use a small amount of butter and olive oil, and make cuts in the meat as it cooks to let the fat drain out. Since you're adding calories and fat with this cooking method, be sure to serve with a low fat side like salad with low-fat dressing, or steamed vegetables.

Unfortunately, steaks that considered well-done have been associated with higher than normal rates of stomach cancer. Medium-rare to medium is preferred. It is safe to eat a rare cooked steak as long as the exterior is cooked to 105 degrees. Also a complete meal can be made with cuts of beef added to a plate of vegetables. Try brushing with olive oil for flavor. A slice of tenderloin on wheat bread is a tasty and healthy alternative.

Cooking steak using a low fat method is the key to including steak in a healthy low fat and cholesterol diet that won't increase risk factors for heart disease and stroke. A rule of thumb is to eat 6 ounces of meat, or 170 grams daily. To make a healthy and tasty meal when cooking steak, marinade first then cook using a low fat method, like grilling or broiling.

Chef Shawn Bucher is a seasoned chef that also teaches full-time for the Art Institute in Salt Lake City. He also is the author of First Timer's Cookbook and a thorough 24 week training program to learn to cook correctly!

Study cooking from a expert. In his unique web-based teaching program he discusses every aspect from easy salads to cooking steak the right way.