If you are looking for a delicious and nutritious meal, look no further than a small broiled or baked beef steak! This mouth-watering dish packs a whopping 386 calories and is sure to leave you feeling satisfied and energized.

Not only is beef steak high in protein, but it also contains a wide range of vitamins and minerals that can support your health and wellbeing. From iron and zinc to vitamin B12 and selenium, beef steak is a nutritional powerhouse that can help you meet your daily nutrient needs.

In this article, we'll dive deeper into the benefits of beef steak, explore different cooking methods and serving suggestions, and provide some tips for choosing and preparing this flavorful dish.

Calories and Macros

Beef steak is rich in protein and offers a balanced distribution of macronutrients. A small (yield after cooking, bone removed) broiled or baked beef steak contains approximately 386 calories, 24 grams of fat, and 39 grams of protein. It also contains small amounts of carbohydrates and fiber. While beef steak is often thought of as a high-fat food, the majority of the fat in beef is actually monounsaturated and saturated, two types of fats that can be part of a healthy diet.

Vitamins and Minerals

Beef steak is an excellent source of a wide range of vitamins and minerals. It is particularly high in iron, zinc, and vitamin B12, which are essential for healthy blood production, immune function, and neurological health, respectively. Beef steak also contains smaller amounts of other important nutrients like selenium, phosphorus, and vitamin D. By incorporating beef steak into your diet, you can help ensure that you are meeting your daily nutrient needs and supporting overall health and wellbeing.

Health Benefits

In addition to its high nutrient content, beef steak is associated with a range of health benefits. Some studies suggest that consuming beef may be associated with improved muscle mass, increased satiety, and reduced risk of heart disease and certain types of cancer. However, it is important to note that many factors can influence the health effects of beef consumption, including the cut and preparation method. Opting for a lean cut of beef and using healthy cooking methods like broiling or baking can help maximize the potential health benefits of this delicious food.

Cooking Methods

Beef steak can be prepared using a variety of cooking methods, each of which can affect the flavor and texture of the final dish. Some popular cooking methods for beef steak include broiling, baking, grilling, pan-searing, and sous vide. When preparing beef steak, it is important to consider the cut and thickness of the meat, as well as your personal preferences for flavor and texture. Lean cuts of beef like sirloin or tenderloin tend to work well with quick-cooking methods like broiling or pan-searing, while fattier cuts like ribeye or porterhouse can benefit from slower cooking methods like baking or sous vide.

Best Served With

Beef steak is a versatile dish that can be served with a wide range of side dishes and accompaniments. Some popular options include roasted vegetables like asparagus, Brussels sprouts, or sweet potatoes, a crisp side salad, or a hearty grain like quinoa or brown rice. You may also want to consider incorporating a flavorful sauce or seasoning to complement the rich, savory flavor of the beef. Some popular options include chimichurri, horseradish cream sauce, or a simple blend of garlic and herbs.

Variations

One of the great things about beef steak is that it can be prepared in a variety of ways to suit different tastes and preferences. Some popular variations on this classic dish include marinating the beef in a flavorful sauce or seasoning, stuffing the steak with cheese or vegetables, or preparing a tasty rub or crust. You can also experiment with different cuts of beef to see how they affect the flavor and texture of the final dish. Whether you prefer a lean and tender steak or a rich and flavorful cut, there is sure to be a beef preparation method that suits your taste buds and nutritional needs.

Side Dish Ideas

When it comes to serving a tasty side dish alongside your beef steak, the options are nearly endless. Some delicious and nutritious side dish ideas include roasted vegetables like asparagus or sweet potatoes, a simple salad with a tangy vinaigrette dressing, or a hearty grain like quinoa or brown rice. You might also consider preparing a flavorful sauce or seasoning to complement the rich, savory flavor of the beef. Some popular options include chimichurri, horseradish cream sauce, or a simple blend of garlic and herbs.

Tips for Choosing and Cooking Beef Steak

When selecting a beef steak for cooking, it is important to consider variables like the cut, grade, and finish of the meat. For best results, choose a high-quality cut of beef that is well-marbled and has been aged for at least several days. You may also want to consider a leaner cut of beef if you are watching your fat intake. When it comes to cooking beef steak, pay careful attention to factors like the cooking method, temperature, and seasoning. If using a dry heat cooking method like broiling or baking, be sure to preheat the oven or broiler and allow the meat to rest before slicing. You can also try marinating the beef beforehand to add extra flavor and tenderness.

How to Store Beef Steak

To extend the shelf life of your beef steak, it is important to store it properly. If the beef has not yet been cooked, be sure to refrigerate it promptly after purchasing and use it within 1-2 days. If the beef has already been cooked, store it in an airtight container in the refrigerator for up to 4 days. When reheating leftovers, be sure to use a safe method like the oven or stovetop to prevent bacterial growth or foodborne illness. You may also want to consider freezing any beef steak that you do not plan to eat right away, as it can be stored in the freezer for up to several months.

Frequently Asked Questions

Q: What is the best cut of beef steak to use for broiling or baking? A: Lean cuts like sirloin or tenderloin tend to work well with quick-cooking methods like broiling or pan-searing, while fattier cuts like ribeye or porterhouse can benefit from slower cooking methods like baking or sous vide. Q: How long should I cook my beef steak for optimal tenderness? A: Cooking times can vary depending on the cut and thickness of the meat as well as your personal preferences for doneness. A good rule of thumb is to broil or bake a small beef steak for approximately 4-5 minutes per side for medium-rare, or slightly longer for a medium or well-done finish. Q: What is the best way to season beef steak for maximum flavor? A: There are many different ways to season beef steak depending on your personal preferences, but some popular options include a simple blend of salt and pepper, a garlic and herb rub, or a tangy chimichurri sauce.