If you're looking for a tasty yet healthy meal, a boneless breaded or floured beef steak can be a great option. With only 64 Calories per ounce (yield after cooking, fat removed), it can be a guilt-free indulgence. But just how nutritious is it? Let's explore further.
This lean beef steak provides 7 grams of Protein per ounce, along with some iron, zinc, and vitamin B12. However, the nutritional content can vary depending on how it's cooked, whether it's baked or fried, and what type of breading or flour is used.
In this article, we'll dive into the specifics of boneless breaded or floured beef steak, including its calorie count, Fat content, and Health benefits. We'll also share some tips for making a low-calorie version and some creative ways to enjoy it.
The Nutritional information of boneless breaded or floured beef steak can vary depending on the recipe and cooking method. However, as a general rule, a 1-ounce serving (yield after cooking, fat removed) provides approximately:
- 64 Calories
- 7 grams of Protein
- 1 gram of fat
- 1 gram of carbohydrates
- 6% of the daily value for iron
- 3% of the daily value for zinc
- 18% of the daily value for vitamin B12
How Many Calories Does a Breaded Beef Steak Contain?
A boneless breaded or floured beef steak typically contains 64 Calories per ounce (yield after cooking, fat removed). However, the calorie count can increase depending on the type of breading or flour used and how it's cooked.
Calories in Fried Floured Beef Steak
If you choose to fry your beef steak, the calorie count will increase. A 1-ounce serving of fried floured beef steak contains approximately:
- 93 Calories
- 7 grams of Protein
- 5 grams of fat
- 5 grams of carbohydrates
- 6% of the daily value for iron
- 3% of the daily value for zinc
- 18% of the daily value for vitamin B12
Baked Breaded Beef Steak vs Fried Beef Steak
If you're looking to cut down on Calories, you may want to opt for a baked breaded beef steak instead of a fried one. Baking your beef steak can help you save on calories and fat. Here's a comparison of the calorie count for a 1-ounce serving of baked vs fried floured beef steak:
- Baked: 64 calories
- Fried: 93 calories
Fat Content in Boneless Breaded or Floured Beef Steak
Boneless breaded or floured beef steak is a relatively lean cut of meat, with only 1 gram of fat per ounce (yield after cooking, fat removed). However, the Fat content can increase depending on how it's cooked.
How to Make a Low-Calorie Breaded Beef Steak
If you're looking to cut down on Calories, there are several ways you can make a low-calorie breaded beef steak. Here are some tips:
- Use a whole-grain breading or flour
- Swap out some of the breading for high-fiber ingredients like ground flaxseed or chia seeds
- Bake instead of fry
- Use a nonstick cooking spray instead of oil
- Serve with a side of vegetables instead of fries or mashed potatoes
Breaded Beef Steak as a Source of Protein
Boneless breaded or floured beef steak is a good source of Protein, providing 7 grams per ounce (yield after cooking, fat removed). Protein is essential for building and repairing tissue, and it can also help you feel full and satisfied.
Health Benefits of Lean Beef Steak
Lean beef steak can provide several Health benefits, including:
- Protein for building and repairing tissue
- Iron for healthy red blood cells
- Zinc for immune function and wound healing
- Vitamin B12 for nerve function and DNA synthesis
- Conjugated linoleic acid (CLA), a type of healthy fat that may reduce inflammation and improve body composition
How to Bake Breaded Beef Steak
Baking your breaded beef steak can be a healthier and more convenient option than frying. Here's a simple recipe for baked breaded beef steak:
- Preheat your oven to 425°F.
- Line a baking sheet with parchment paper or aluminum foil.
- In a shallow dish, mix together whole-grain breadcrumbs, dried herbs, and any other seasonings you like.
- Dip each steak into beaten egg whites, then coat with the breadcrumb mixture.
- Arrange the steaks on the baking sheet and spray with nonstick cooking spray.
- Bake for 15-20 minutes or until cooked through.
Creative Ways to Enjoy Breaded Beef Steak
Boneless breaded or floured beef steak can be a versatile ingredient that you can use in a variety of dishes. Here are some creative ways to enjoy it:
- Make a steak sandwich or wrap with whole-grain bread or tortillas and plenty of veggies.
- Top a salad with sliced, cooked beef steak and your favorite veggies and dressing.
- Pair with roasted or grilled veggies and a side of brown rice or quinoa for a healthy meal.
Five Frequently Asked Questions About a 1 oz Boneless Beef Steak (Lean Only Eaten)
1. How many Calories does a 1 oz boneless beef steak contain?
A 1 oz boneless beef steak (lean only eaten) that has been baked or fried, breaded or floured, and with fat removed contains 64 calories.
2. What is the nutritional value of a 1 oz boneless beef steak?
A 1 oz boneless beef steak contains about 8.5 grams of Protein, 2.5 grams of fat, and no carbohydrates or fiber. It is also a good source of iron.
3. How can a 1 oz boneless beef steak be cooked to reduce fat and calories?
Baking or grilling a 1 oz boneless beef steak is a healthier way to cook it, as it reduces the amount of added fat that frying would require. Additionally, using a non-stick cooking spray instead of oil can further reduce the calorie and Fat content.
4. Is a 1 oz boneless beef steak a good choice for a low-carb diet?
Yes, a 1 oz boneless beef steak is a good choice for a low-carb diet, as it contains no carbohydrates or fiber. However, it is important to consider the fat content, as some cuts of beef can be high in saturated fat.
5. Can a 1 oz boneless beef steak be part of a healthy diet?
Yes, a 1 oz boneless beef steak can be part of a healthy, balanced diet. It is a good source of protein and iron, and can be paired with vegetables and whole grains for a nutritious meal. However, portion control and choosing lean cuts with minimal added fat is important for overall health.