Good Morning Carnivores:
Father’s Day is just a week away and July 4th is around the corner. So whether the weather likes it or not, soon it will be Summer “officially”. While for me, barbequing is a weekly event – no matter what the season, the novice will be feverishly pressing the ignition button on the propane tank for the first time in months.
So, with that in mind, I thought it would be beneficial to give you the low down on what to chow down at your next backyard bash.
We all of course know, in general, what proteins are healthier than others – no matter how their cooked. However, for today’s installment, I will solely focus on beef. With so many parts of the cow to choose from, if I were to include other “fare” this blurb would rival Torah in length.
Beef is primarily known by its cut. Some of the more popular ones are listed below along with their fat/calorie make up (per 3 oz. serving). So if you know “what’s for dinner” and you want a healthier version, you’ll have options.
Four Worst Choices:
T-Bone – 172 Calories, 3.0 Grams of Saturated Fat and 8.2 Total Fat Grams
Tenderloin – 170 Calories, 2.7 Grams of Saturated Fat and 7.1 Total Fat Grams
Tri-Tip – 158 Calories, 2.6 Grams of Saturated Fat and 7.1 Total Fat Grams
Flank – 158 Calories, 2.6 Grams of Saturated Fat and 6.3 Total Fat Grams
Four Best Choices:
Eye Round – 144 Calories, 1.4 Grams of Saturated Fat and 4.0 Total Fat Grams
Top Round – 157 Calories, 1.6 Grams of Saturated Fat and 4.6 Total Fat Grams
Bottom Round – 139 Calories, 1.7 Grams of Saturated Fat and 4.9 Total Fat Grams
Top Sirloin – 156 Calories, 1.9 Grams of Saturated Fat and 4.9 Total Fat Grams
And, if burgers are your thing, choose 95% Lean Ground Beef. That’s only 139 Calories. But, each serving has 2.3 Grams of Saturated Fat and 5.1 Total Fat Grams! So no “Double Doubles”!!
Hey, we can’t stop there! The US Department of Agriculture also “grades” beef. So, quickly (I promise):
PRIME is the fattiest cut!
CHOICE is leaner.
SELECT is the best (leanest grade)
Lastly, if you’re concerned about flavor…forgo the fattier cuts and grades and opt for tenderizing the meat prior to cooking, adding tasty (and healthy) marinades or seasonings and cooking on a medium heat to better draw out the beef’s natural flavors.