A medium-sized braised beef steak, yield after cooking and with bone removed, contains approximately 544 calories. In this article, we will discuss everything you need to know about braised beef steak, including its nutritional information and health benefits. So, whether you are a dedicated meat lover or just looking for a new protein source, keep reading!

Apart from its calorie content, braised beef steak is also rich in essential nutrients that your body needs to function optimally. For instance, it is an excellent source of protein, iron, and vitamin B12. These nutrients help support optimal muscle growth, healthy blood cells, and improved nerve function.

In this article, we'll explore some practical tips and strategies for preparing and enjoying braised beef steak. We'll also compare it with other meats to give you an idea of how it stacks up in terms of calorie and nutrient content.

Calories in Braised Beef Steak

As previously mentioned, a medium-sized braised beef steak (yield after cooking and with bone removed) contains approximately 544 calories. However, the exact calorie count may vary depending on the cooking method, cut of meat, and serving size. For instance, a smaller serving size or leaner cut will naturally have fewer calories. To get an accurate idea of the calorie content of your braised beef steak, you can consult a nutritional database or use a food scale to measure your portion sizes. This will help you keep track of your daily calorie intake and make more informed dietary choices.

Nutrients in Braised Beef Steak

Aside from its calorie content, braised beef steak is also a nutrient-dense food that provides numerous health benefits. Here are some of the key nutrients found in braised beef steak and their respective benefits: - Protein: essential for muscle building and repair. - Iron: helps produce healthy red blood cells and prevent anemia. - Vitamin B12: supports nerve function, red blood cell production, and DNA synthesis. - Zinc: aids in wound healing and boosts immune function. - Selenium: protects cells from oxidative damage and helps regulate thyroid function.

Preparation Method of Braised Beef Steak

Braised beef steak is typically prepared by searing the meat in a hot skillet or grill pan, then transferring it to a pot or slow cooker with a flavorful liquid, such as beef broth or red wine. The meat is then slow-cooked until tender and falling off the bone. Alternatively, you can also cook braised beef steak in the oven by searing the meat first, then covering it with a foil or lid and roasting it at a low temperature for several hours. No matter which preparation method you choose, be sure to season your braised beef steak generously with herbs and spices for maximum flavor.

Serving Size of Braised Beef Steak

The recommended serving size of braised beef steak is about 3-4 ounces, or roughly the size of a deck of cards. This serving size provides approximately 200-300 calories and is a good source of protein and other essential nutrients. However, be aware that many restaurants and fast food chains serve much larger portions of meat, often with calorie-laden sides and sauces. To avoid overeating, it's best to stick to the recommended serving size and choose healthier side dishes, such as steamed vegetables or a small salad.

Braised Beef Steak with Vegetables

Pairing your braised beef steak with a generous serving of vegetables is an excellent way to boost its nutritional value and add fiber and vitamins to your meal. Some great vegetable options to try include: - Broccoli: a good source of vitamin C, folate, and fiber. - Carrots: rich in vitamin A and potassium. - Mushrooms: a low-calorie source of B vitamins and antioxidants. - Spinach: a nutrient-dense leafy green that provides iron, calcium, and vitamins A and K.

Health Benefits of Braised Beef Steak

Consuming braised beef steak in moderation can provide several health benefits, including: - Boosting muscle growth and repair: the high protein content of beef steak can help support muscle synthesis and repair, especially when consumed after a workout. - Improving bone health: beef steak is an excellent source of essential minerals like calcium, phosphorus, and magnesium, which are crucial for maintaining strong and healthy bones. - Enhancing cognitive function: beef steak contains several B vitamins and iron that help support healthy brain function and prevent cognitive decline with age.

Braised Beef Steak for Weight Loss

While beef steak is not traditionally considered a weight-loss food, it can be included in a healthy and balanced diet in moderation. In fact, consuming protein-rich foods like beef steak has been shown to promote feelings of fullness and reduce overall caloric intake. However, it's essential to keep portion sizes in mind and choose leaner cuts of beef to reduce calorie and fat content. Additionally, pairing your braised beef steak with healthy sides and vegetables can further boost its nutritional value and promote satiety.

Braised Beef Steak for Muscle Building

Braised beef steak is an excellent protein source, which makes it an ideal food for muscle building and recovery. Consuming protein after a workout or physical activity helps support muscle synthesis and repair, which, in turn, improves overall athletic performance. To maximize the muscle-building benefits of braised beef steak, it's best to pair it with other high-protein foods, such as eggs, tofu, or nuts. Additionally, eating plenty of vegetables and complex carbohydrates can help fuel your workouts and improve recovery time.

Comparison of Braised Beef Steak with Other Meats

When it comes to calorie and nutrient content, braised beef steak is relatively similar to other types of meat, such as pork, lamb, and chicken. However, it's essential to choose the leanest cuts of meat possible to reduce overall fat and calorie content. For instance, a 3-ounce serving of braised beef steak contains about 170 calories and 23 grams of protein, while a 3-ounce serving of chicken breast contains around 140 calories and 26 grams of protein. Similarly, a 3-ounce serving of pork tenderloin contains roughly 120 calories and 22 grams of protein.

Braised Beef Steak Recipes

If you're looking for some delicious and healthy braised beef steak recipes to try, consider these ideas: - Slow Cooker Beef Brussels Sprouts Stew - Red Wine Braised Winter Vegetables with Beef Tenderloin - Beef Short Ribs with Creamy Polenta and Roasted Mushrooms - Braised Beef Cheeks with Red Wine and Caramelized Onions.