1 Piece Beef Top Round, Pan-Fried, Slo (London Broil) contains 572 calories. It is a popular dish that is relatively easy to prepare and delicious to eat. If you're curious about the nutrition values of this dish or how to make it at home, keep reading.
London Broil is a lean cut of beef that is high in protein, iron and vitamin B12. It's also relatively low in fat and carbs. When prepared correctly, it can be a healthy and satisfying meal option.
In this article, we'll explore the nutritional value of a 1 Piece Beef Top Round, Pan-Fried, Slo (London Broil), as well as some recipe ideas and preparation tips.
Calories in a 1 Piece Beef Top Round, Pan-Fried, Slo (London Broil)
As mentioned earlier, a 1 Piece Beef Top Round, Pan-Fried, Slo (London Broil) contains 572 calories. This may sound like a lot, but keep in mind that the serving size for this dish is usually 4-6 ounces. If you're watching your calorie intake, simply control your portion size and pair with a healthy side dish.
Protein Content in a 1 Piece Beef Top Round, Pan-Fried, Slo (London Broil)
A 4-ounce serving of London Broil contains about 33 grams of protein. This is a significant amount of your daily recommended protein intake, making it an ideal choice for those looking to build muscle or maintain a high-protein diet.
Fat Content in a 1 Piece Beef Top Round, Pan-Fried, Slo (London Broil)
London Broil is a lean cut of beef, with about 9-10 grams of fat per serving. This makes it a healthier choice than other beef cuts, such as ribeye or T-bone steak. However, be mindful of the seasoning and cooking method used, as this can significantly increase the fat content.
Carbohydrate Content in a 1 Piece Beef Top Round, Pan-Fried, Slo (London Broil)
London Broil is a low-carb dish, with less than 1 gram of carbs per serving. This makes it a suitable option for those following a low-carb or keto diet. Note that including other side dishes or sauces can add carbs to your overall meal.
Vitamin and Mineral Content in a 1 Piece Beef Top Round, Pan-Fried, Slo (London Broil)
London Broil is rich in several essential nutrients, including iron, vitamin B12 and zinc. Iron is essential for healthy blood cells, while vitamin B12 supports brain function and energy metabolism. Zinc is important for immune function and wound healing.
Health Benefits of a 1 Piece Beef Top Round, Pan-Fried, Slo (London Broil)
When consumed in moderation and prepared correctly, London Broil can have several health benefits. It's high in protein and essential nutrients, while being relatively low in fat and carbs. It's also a versatile dish that can be paired with various side dishes and sauces for a balanced meal.
Recipe Ideas for a 1 Piece Beef Top Round, Pan-Fried, Slo (London Broil)
- Marinate the beef in a mixture of soy sauce, garlic and honey for 20-30 minutes before grilling or broiling. Serve with grilled vegetables or a side salad. - Rub the beef with a blend of paprika, cumin and chili powder, then cook on a hot grill or cast-iron skillet for 5-6 minutes per side. Serve with roasted sweet potatoes or black beans. - Slow-cook the beef in a mixture of beef broth, onions and Worcestershire sauce for 6-8 hours on low heat. Shred the beef and serve as a filling for tacos or burritos, topped with avocado and salsa.
Comparative Analysis with Other Beef Cuts
Compared to other beef cuts, London Broil is a leaner option with less fat and calories. For example, a 4-ounce serving of T-bone steak contains around 290 calories and 20 grams of fat, while the same serving of London Broil has 190 calories and 9 grams of fat. Filet mignon, another popular beef cut, has even less fat but is also more expensive.
Preparation Tips for a 1 Piece Beef Top Round, Pan-Fried, Slo (London Broil)
- Marinate the beef for at least 20-30 minutes before cooking to enhance the flavor and tenderness. - Use a high-heat cooking method such as grilling, broiling or searing to lock in the juices and create a nice crust on the outside. - Let the beef rest for 5-10 minutes before slicing to allow the juices to redistribute and prevent dryness.
Tips for Buying High-Quality and Fresh Beef
- Look for beef that is bright red in color and firm to the touch. - Check the date on the package to ensure it's fresh, and use or freeze within a few days of purchase. - Choose cuts that are well-marbled with fat, as this will add flavor and tenderness to the meat.
5 FAQ About Pan-Fried Beef Top Round (London Broil)
1. What is beef top round?
Beef top round is a lean cut of meat taken from the rump and upper thigh of the cow. It is often used for roasts, steaks, and London broil.
2. How do I pan-fry beef top round?
First, season the meat with salt, pepper, and any other desired seasonings. Heat a large skillet over high heat and add a small amount of oil. When the oil is hot, add the beef to the skillet and sear for about 3-4 minutes on each side until it is browned and crispy on the outside. Finish cooking the beef in the oven at 350°F for about 10-15 minutes or until the meat reaches your desired level of doneness.
3. What is the nutritional value of pan-fried beef top round?
One serving of pan-fried beef top round (London broil) contains approximately 572 calories, 48 grams of protein, 0 grams of carbohydrates, and 41 grams of fat. It is also a good source of iron and other essential vitamins and minerals.
4. How can I incorporate pan-fried beef top round into my diet?
Pan-fried beef top round can be used in a variety of dishes, such as salads, sandwiches, stir-fries, and stews. It can also be served as a main dish with a side of roasted vegetables or grains.
5. Are there any variations to pan-fried beef top round?
Yes, there are many variations to pan-fried beef top round. You can marinate the meat in a variety of sauces and spices to give it added flavor. You can also use different cooking methods, such as grilling or slow cooking, to achieve different textures and flavors.