Red meat sometimes gets a bad rap, but not all red meat is equal. Here are some tips to get the healthiest meat for your 1 serving a day.
Look for “lean” or “extra-lean” on the label
These cuts can have 4.5 grams or less of saturated fat and 5 to 10 grams of total fat per serving. Or look for these lean cuts: bottom, eye, or top round; round tip; top sirloin; top loin; or tenderloin.
Use lean meat as an ingredient, not a main meal
This may be the best trick of all when it comes to getting meat portions correct. Rather than thinking of the meat as something to be served by itself, make it part of other dishes. Here are several smart ways.
Serve your beef sliced.
Typically, steaks and pork chops are served whole, and that makes for a giant portion, far beyond the healthy amount. The solution: Slice the steak in the kitchen and fan out slices on the dinner plates. This looks great and really reduces the portion sizes.
Garnish your steak
Even better, saute thinly sliced onions, peppers, tomatoes, and garlic cloves and spoon a healthy portion over the steak slices. This will make the meat portion seem even larger and more inviting – without extra meat.
Rinse your cooked ground beef
After you brown beef, drain it, then rinse it with water. That’s the best way to remove as much fat as possible.
Cook roasts separate from vegetables
Roasting makes fat melt away from the meat. That’s good. If potatoes, carrots, turnips, or other vegetables are in the pan, they’ll absorb the fat you’re trying to avoid. That’s bad. A better approach; Cook the meat, decant the fat, and then cook the vegetables in the remaining broth.
Use the “see it, lose it” rule.
If you see the fat on your food, remove it. For example:
Put meat-based soups or stews in the refrigerator overnight.
In the morning it will be super-easy to remove the hardened fat on top
Use bacon as flavoring, not a serving
One piece of crumbled bacon goes a long way toward adding that wonderful smoky flavor to healthier dished.
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