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Steak can be a healthy and tasty meal when prepared properly by broiling or grilling. The key to good taste is to use a good marinade. A few basic tips for healthy cooking, choose lean cuts and trim excess fat, marinate for taste, and use a low fat cooking method.
In moderate amounts eating beef, including steak, is a good choice providing many health benefits. Steak is an excellent source of protein which helps build strong bones and muscles. Just a four ounce serving of steak supplies sixty percent of the daily amount required.
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 is another essential mineral important to cellular metabolism and immune system health. Phosphorous builds strong bones and teeth, and iron carries oxygen to the cells and aids in energy production.
It's not yet clear if their is a significant health benefit from eating grass 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.
Heart friendly ways to cook are broiling or grilling. Also protect the meat from direct contact with the flames to prevent cancer causing compounds from developing. Marinades reduce this effect while adding flavor. Research suggests that red wind or beer marinades are particularly effective at inhibiting the development of carcinogens. Another source of carcinogens is direct contact of flames with the meat, so when grilling, it's a good health practice to keep the meat from direct contact with any fire, problem solved. When grilling only turn the meat once to reduce toughening.
Frying is the least healthy cooking method because the meat cooks in it's own fat. If you must fry, use as little oil as possible, preferably a mix of butter and olive oil. 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.
One caution, well-done meat has been linked to increased rates of stomach cancer. Medium-rare to medium is preferred. It's also healthy and safe to eat rare meat as long as the external temperature reaches 105 degrees. Another way to have your steak and your health too is to add beef cubes to your favorite vegetables, brush with olive oil, and grill. Also thin sliced tenderloin served on whole wheat bread makes for a tasty and heart healthy meal.
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 skilled chef that also teaches full time at the Art Institute in Salt Lake City. He also is the author of First Timer's Cookbook and a comprehensive 24 week training course to learn to cook properly!
Learn cooking from the professional. Inside his unique on-line training program he discusses everything from easy salads to cooking steak the right way.
Visit Chef Shawn Bucher today at http://www.firsttimerscookbook.com
