Cooking with Beef

Judy Dodd, MS, RD, LDN Giant Eagle^® Corporate Nutritionist

Versatile, flavorful and nutritious are three words used to describe a mealtime favorite, beef. Not only is ground beef a staple for casseroles and sauces, but you can also make delicious burgers, meat balls and tacos. And who can ignore the sense of celebration that comes with a steak, kabobs or the home-style comfort of pot-roast, corned-beef or sauerbraten? Adding to the versatility is the fact that there are beef cuts just right for any cooking style and any budget including the grill, the slow-cooker and the oven.

Beef is on the lean list with 29 cuts meeting government nutrition guidelines for lean meat. This list is based on a three ounce serving that provides less than 10 grams of total fat with four and half or less grams of the fat being saturated and less than 95 milligrams of cholesterol (USDA, 2008) Some of the cuts are sirloin tip, brisket, 95% lean ground beef, flank and flat iron steak. Email nutrition@gianteagle.com for a full list of beef cuts.

Lean beef is a source of key nutrients important to the immune system, growth, development, and building red blood cells. Here is how one three-ounce lean serving provides your body with protein.

One three-ounce lean serving provides five percent of the Daily Value (DV) .
38% of the Daily Value provides zinc (important to the immune system and for growth and development).
14% of the Daily Value provides iron and 37% of the Daily Value provides B12, two nutrients important in building red blood cells along with niacin and B6. Knowing how to select, handle and cook beef is important. Your Giant Eagle^® butcher can help you select the cut that works best for your recipe.

Safe handling is critical. Here are some quick tips:

Keep it cold. All meat requires refrigeration at a safe temperature, but ground meat has special needs. On summer days you may want to place meat in a small cooler if you have a time delay going home from Giant Eagle^®. Once you're home, place the beef in the refrigerator on a tray to catch any meat juices.
Marinate safely. Marinating is a popular way to tenderize beef and add flavor. Marinate beef in the refrigerator, not at room temperature, and discard the marinade when finished.
Use within a safe time limit. Ground beef should be used within one to two days. Roasts and steaks have three to five days once you bring them home. Check your refrigerator temperature to be certain it is within safe ranges for meat storage. When in doubt, freeze any beef you are not using within a day.
Thaw frozen beef in the refrigerator, never at room temperature. Allow 12 - 24 hours for safe defrosting and always defrost with the meat on a tray or in a pan to catch any juices. For a quicker defrost time, flatten ground beef or make it into patties before freezing.
Cook to a safe temperature. Internal temperature should be 160 degrees Fahrenheit for ground meat and for whole cuts cooked to medium doneness.
Try flat iron or flank steak for leanness, flavor and value in a steak. Grill or broil to safe temperature, let it set at room temperature for five minutes and slice it against the grain. Great steak for day one. And the planned leftovers are good for steak salads, barbeque, wraps and burritos!
Kabobs are another great value meal. Marinate sirloin or top round in balsamic vinaigrette, covered in the refrigerator for at least 12 hours. Alternate with chunks of onion, zucchini, mushrooms or bell pepper, and grill or broil.