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.
An Overview of Different Types of Outdoor Grills
Monday, August 1, 2011
Who doesn't love grilling a steak or a few sausages on your backyard during the weekend? The smell of grilling meat is a mouth-watering aroma that is only beaten by the taste of the beautifully grilled steak itself. That's why we're going to talk about the types of outdoor grills, so you can make the right choice. Grilled foods are healthier even, so this is a great choice for cooking.
Bob Sbarro likes to write about Weber gas grills and outdoor products among other things.
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Let's Know How To Cook Steak
There are several methods to cooking steak but there is usually an optimal method for each steak cut, which include pan-fried, braised, broiled, baked, grilled etc. The tenderness of the steak influences the proper cooking method; cooking methods are generally classified as dry heat or moist; dry heat methods are usually applied for more tender steaks like filet mignon and sirloin, while moist heat methods are more appropriate for tougher cuts of beef. The water helps in softening the steak.
Steak can be cooked to different degrees which are classified as raw, very rare, rare, medium rare, medium, medium well-done and well-done. The tenderness of cooked steak is influenced by how much it is cooked, the closer it is to well-done, the less tender the meat is. Rare steaks are cooked for a very short time. They still preserve their rawness and are very pink in color. Rarely done steaks preserve their original beefy flavors, but they are not very healthy as they still contain microorganisms. As the cooking time intensifies, the pinkness of steak is changed to brownness and its juiciness also minimizes. Well-done steaks are brown all through and also tough to chew. Each steak cut has different traits. The unfailing attribute to steak cut is the marbling. The marbling of the steak should be evenly spread throughout the steak. The amount of marbling will differ per steak.
Before cooking steak, bring to room temperature for at least 30 minutes. If the steak was frozen first thaw it in the refrigerator as cooking the steak while still cold will cause a longer time to reach its optimal internal temperature. Marinate the steak if required. The better the steak cut the less marinating it will require. Marinating is particularly recommended for lean steak cuts with no fat. Meat tenderizer should be used in moderation or not at all if you are not sure of its correct use. A good marinade of red wine, lemon juice and olive oil will tenderize the meat, and create flavor and moisture.
Use steak seasoning to supplement the steak cut's natural taste, salt and pepper are generally the only seasoning needed. When using other components ensure they improve the steak's flavor and not overpower it. When cooking steaks, refrain from needlessly poking the meat as this may destroy its flavor and texture. When browning steak let it to sit still for a good amount of time for the browning. Use a pair of tongs or a spatula to handle the steak.
The most common way of cooking steak is to grill it. When grilling a steak - the tenderness of steak, the marinade, the quality of the coal and lighter fluid - should all be taken into consideration. Most steaks require about 8-10 minutes grill time. Tender cuts can be broiled. Broiling is done in the oven without the use of liquids. Thin and tender cuts of steak such as the sirloin, T-bone and rib-eye are best pan-fried. Steaks are fried in an open pan placed over flame with no oil. The steaks cook in their own fats.
Bigger cuts of beef are good for roasting which is also a dry heat cooking method that uses no liquid and no cover. Braising, a moist-heat cooking method done with a little amount of liquid in an oven with a closed lid, is good tougher cuts of beef such as chuck, round, briskets and blade. Stewing is an another method for tough cuts.
Feeling the middle of the steak with your finger can tell if it's cooked.
If there is no bounce back, then the steak is still not cooked. A small bounce back, suggests the steak is medium raw. The more bounce received, the more well cooked the steak is.Before serving, place the steak to rest for at least 10 minutes to redistribute the juices back into the meat. This will stop the steak from losing some of its internal juices when cut.
Steak can be cooked to different degrees which are classified as raw, very rare, rare, medium rare, medium, medium well-done and well-done. The tenderness of cooked steak is influenced by how much it is cooked, the closer it is to well-done, the less tender the meat is. Rare steaks are cooked for a very short time. They still preserve their rawness and are very pink in color. Rarely done steaks preserve their original beefy flavors, but they are not very healthy as they still contain microorganisms. As the cooking time intensifies, the pinkness of steak is changed to brownness and its juiciness also minimizes. Well-done steaks are brown all through and also tough to chew. Each steak cut has different traits. The unfailing attribute to steak cut is the marbling. The marbling of the steak should be evenly spread throughout the steak. The amount of marbling will differ per steak.
Before cooking steak, bring to room temperature for at least 30 minutes. If the steak was frozen first thaw it in the refrigerator as cooking the steak while still cold will cause a longer time to reach its optimal internal temperature. Marinate the steak if required. The better the steak cut the less marinating it will require. Marinating is particularly recommended for lean steak cuts with no fat. Meat tenderizer should be used in moderation or not at all if you are not sure of its correct use. A good marinade of red wine, lemon juice and olive oil will tenderize the meat, and create flavor and moisture.
Use steak seasoning to supplement the steak cut's natural taste, salt and pepper are generally the only seasoning needed. When using other components ensure they improve the steak's flavor and not overpower it. When cooking steaks, refrain from needlessly poking the meat as this may destroy its flavor and texture. When browning steak let it to sit still for a good amount of time for the browning. Use a pair of tongs or a spatula to handle the steak.
The most common way of cooking steak is to grill it. When grilling a steak - the tenderness of steak, the marinade, the quality of the coal and lighter fluid - should all be taken into consideration. Most steaks require about 8-10 minutes grill time. Tender cuts can be broiled. Broiling is done in the oven without the use of liquids. Thin and tender cuts of steak such as the sirloin, T-bone and rib-eye are best pan-fried. Steaks are fried in an open pan placed over flame with no oil. The steaks cook in their own fats.
Bigger cuts of beef are good for roasting which is also a dry heat cooking method that uses no liquid and no cover. Braising, a moist-heat cooking method done with a little amount of liquid in an oven with a closed lid, is good tougher cuts of beef such as chuck, round, briskets and blade. Stewing is an another method for tough cuts.
Feeling the middle of the steak with your finger can tell if it's cooked.
If there is no bounce back, then the steak is still not cooked. A small bounce back, suggests the steak is medium raw. The more bounce received, the more well cooked the steak is.Before serving, place the steak to rest for at least 10 minutes to redistribute the juices back into the meat. This will stop the steak from losing some of its internal juices when cut.
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