Beef is an excellent source of protein, and when prepared correctly, it can be a healthy and satisfying addition to your diet. This article will explore the nutritional benefits of lean beef, provide cooking tips, and offer suggestions for serving. The 100 G Beef Retail Cuts Composite, trimmed to 0" fat and cooked, contains 211 calories per serving.

Lean beef is an excellent source of protein, which is essential for building and repairing muscles, bones, and other tissues. Protein is also necessary for producing enzymes and hormones that regulate bodily functions. Additionally, lean beef provides important vitamins and minerals, such as iron, B-vitamins, and zinc.

Whether you're cooking for one, a family, or a crowd, beef can be incorporated into a variety of dishes that are both delicious and nutritious. By following the cooking tips and serving suggestions in this article, you can enjoy the benefits of lean beef in a way that fits your lifestyle and tastes.

Nutritional Information

The 100 G Beef Retail Cuts Composite contains 21 g of protein, 9 g of fat, and 211 calories per serving. In addition to protein, lean beef provides important vitamins and minerals. A 100 g serving of the composite contains 1.3 mg of iron, 1.3 mg of zinc, and 2.4 mcg of vitamin B12.

Benefits of Eating Lean Beef

Lean beef is a great choice for a healthy diet because it provides high-quality protein and essential nutrients. Some of the benefits of eating lean beef include:

• Supports muscle growth and repair
• Helps maintain healthy bones
• Contributes to healthy brain function
• Supports the immune system
• May help reduce the risk of heart disease and diabetes

Cooking Tips

Cooking lean beef can be easy and delicious if you follow a few simple tips:

• Use a meat thermometer to ensure that the internal temperature reaches 145°F for medium-rare or 160°F for medium.
• Let the beef rest for at least 5 minutes before slicing or serving.
• Cut against the grain for maximum tenderness.
• Try marinating the beef before cooking to add flavor and tenderize the meat.

Beef Cuts included in the Composite

The 100 G Beef Retail Cuts Composite includes the following cuts of beef:

• Top round
• Bottom round
• Eye of round
• Top sirloin
• Flank steak

Protein Content

One serving of the 100 G Beef Retail Cuts Composite contains 21 g of protein.

Calorie Count

One serving of the 100 G Beef Retail Cuts Composite contains 211 calories.

Vitamin and Mineral Composition

The 100 G Beef Retail Cuts Composite contains a variety of vitamins and minerals, including:

• Iron (1.3 mg)
• Zinc (1.3 mg)
• Vitamin B12 (2.4 mcg)
• Niacin (4.1 mg)
• Vitamin B6 (0.2 mg)

Serving Suggestions

There are many delicious ways to serve lean beef. Here are a few ideas:

• Top a salad with sliced, grilled beef.
• Make beef tacos with whole-wheat tortillas, fresh salsa, and sliced avocado.
• Grill beef skewers with vegetables for a colorful and healthy dinner.
• Serve sliced beef with a side of roasted sweet potatoes and green beans.

Storage and Shelf Life

To ensure the best quality and safety, store beef in the refrigerator for up to 5 days or freeze for up to 6 months. Thaw frozen beef in the refrigerator or in cold water, and never leave it at room temperature for more than 2 hours.

Potential Health Risks

While lean beef can be a healthy part of your diet, there are some potential risks to be aware of. Consuming red meat, including beef, has been associated with an increased risk of certain health problems, such as heart disease, diabetes, and colon cancer. To minimize these risks, it's important to balance your intake of protein sources and choose lean cuts of beef.