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Beef

Beef is available in many different cuts: steaks, roasts, brisket, stew meat, and ground beef.

Beef is the meat of mature cattle. Cattle are descended from wild oxen called aurochs that once wandered the grasslands of Europe, Asia, and Africa. People domesticated cattle before recorded history and were breeding them for meat or milk as early as the Bronze Age. Cattle were not, however, native to the New World. Most American breeds are descendents of animals imported, possibly by the Vikings, during the early 1000s. Columbus and other early explorers also brought cattle on board their ships. Today over 100 million head of cattle live in the United States and Canada.

Varieties

Prime beef has thin layers of fat, called marbling, running visibly through the muscle. Choice beef has little or no marbling but a layer of pinkish fat on the outer edges. Prime and Choice are just two of a number of grades of meat defined by the U.S. Department of Agriculture.

Beef is available in many different cuts, including steaks, roasts, brisket, stew meat, and ground beef. Tender cuts come from the ribs and loin; tougher cuts from the rump and shoulder. Chuck and shoulder are tasty cuts that make good pot roast or, if tenderized, can be eaten as steak. Ribs and rib-eye steaks are tender cuts that can be broiled or grilled.

Loin and sirloin, including T-bone and tenderloin, are tender cuts for steaks, roasts, or, when sliced thinly, in fondues. Rump and round roast and steaks are good stewed and braised. Flank steak or London broil is a flavorful cut, good marinated and grilled. Brisket needs long cooking but yields excellent results when used for pot roast or corned beef. Shank and heel of round are bony leg cuts that make rich, flavorful beef stock for soups.

Buying and storing tips

Check the “Sell By” date on the package. This date indicates the last date the beef should be offered for sale. Meat and poultry should be prepared as soon as possible after the date of purchase, and used beyond the Sell By date only occasionally, if at all. Fresh beef has creamy white fat and springs back to the touch when pressed. Beef turns cherry-red when cut, then darkens with age. Darker beef may still be good, but should be cooked and eaten immediately.

Leave beef its original wrapping, over-wrap with foil to keep meat juices from contaminating other food, and store in the coldest part of the refrigerator. Refrigerate no more than two days for small cuts, three to four days for large cuts. To keep beef longer than that, wrap in foil or freezer bags and store in the freezer. Ground beef keeps for two to three months; stew meat for three to four months; roasts and steaks for six months to one year.

Defrost frozen beef in the refrigerator. Steaks and chops take about 24 hours; roasts two to three days depending on the size. Bring refrigerated meat to room temperature for 30 minutes before cooking.

To quick-thaw, separate steaks and chops, place on a microwavable platter in the microwave oven, and defrost for 7 to 11 minutes, depending on size and number of pieces, turning halfway through, Place large roasts in a baking dish and defrost for 18 to 32 minutes, depending on size. Turn halfway though. Place ground meat in a shallow baking dish, cover, and defrost 6 to 8 minutes, pausing to break up and turn meat several times. When defrosting in the microwave, take care not to allow meat to begin cooking.

Availability

Fresh and frozen beef is widely available in supermarkets and butcher shops. Many natural foods stores and some grocers carry organic varieties.

Preparation, uses, and tips

Trim excess fat before cooking. Tough meat can be tenderized by marinating in acidic ingredients (no more than 24 hours), or by pounding with a mallet to break down connective tissues.

For best results when cooking, use a meat thermometer inserted in the thickest part of the beef, making sure the thermometer is not touching a bone. Internal temperatures should be as follows when the beef is done:

Roasting

This dry-heat method works well on tender cuts, such as tenderloin, loin, and sirloin roasts. Wash roast, pat dry, and place on a rack above a shallow roasting pan with fat side up. Insert meat thermometer deep into the meat. Roast at 350°F (180°C) until desired internal temperature is reached.

Broiling

Wipe steaks with a clean, damp kitchen towel. Place steaks or burgers on a rack above a shallow roasting pan. Adjust the oven rack so meat is 3 inches (7.6cm) from the burner for thin cuts, 4 inches (10cm) for thick cuts. Turn with a fork or spatula after four to five minutes. Cook until desired internal temperature is reached, about four to six minutes per side.

Pan-broiling

Heat a heavy lightly oiled skillet over medium heat until very hot. Place steaks or burgers on the skillet. Sear until brown on each side. Pour off drippings and turn the meat frequently until done.

Stir-frying

Cut beef into thin strips, and pat dry. Use tender cuts or tough cuts sliced across the grain. Heat a wok or heavy skillet until very hot. Add oil, then the slices of beef. Stir until done, about three to five minutes depending on quantity. Beef stir-fries best in small batches.

Braising

This method of wet-heat cooking works well for tougher cuts of meat, such as pot roast or brisket. Heat a heavy skillet or Dutch oven over medium heat until very hot. Add oil or butter. Brown on all sides. When all meat is browned, add cooking liquid and cover tightly with a lid. Cook in the oven at 325°F (180°C) or on the stovetop over low heat until beef is tender.

Stewing

Use tougher cuts, such as chuck, shank, plate, or heel of round; wash, pat dry, and cut into cubes. Brown in oil, if desired. Then put cubes in a Dutch oven and cover with liquid and herbs, spices, and vegetables. Cook in the oven at 325°F (180°C), or on the stovetop over low heat until beef is tender.

Microwaving

For roasts, place meat on a roasting rack over a dish, fat side down. Cook at high for 6 to 8 minutes, then at medium for 7 to 14 minutes per pound (454g). Turn halfway through. Let stand 15 minutes. For burgers, arrange portions in a greased baking dish and cook 10 minutes per pound (454g) on high. Turn burgers over halfway through cooking time.

Grilling

Place steaks or burgers on a prepared grill with rack about 5 inches (12.5 cm) from heat source. Grill three to five minutes per side, the shorter time for rare and the longer time for well-done meat. To see if the meat is done, cut a small slash with a knife and look at the color of the interior. Rare meat is pink; well done is brown. Homemade or bottled barbecue sauce (or other glazes) may be brushed on meat during last few minutes of grilling time.

To test the temperature, place your palms above the coals or heat source at cooking level. If you have to remove your hands after two seconds, the temperature is hot; after three seconds, medium hot; and after four seconds, medium. More than four seconds indicates the grill has not reached cooking temperature.

Nutritional Highlights

Beef (ground, lean, broiled), 3 oz. (85g)
Calories: 231
Protein: 21g
Carbohydrate: 0.0g
Total Fat: 15.7g
Fiber: 0.0g
*Excellent source of: Zinc (4.5mg), Selenium (24.6mcg), Niacin (4.4 mg), and Vitamin B12 (2.0mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Pancreatic insufficiency

A few preliminary reports suggest that food allergy may cause some cases of acute pancreatitis. Beef was among the food allergies identified in these cases. No research has investigated the possible role of food allergy in other causes of pancreatic insufficiency.

Hypothyroidism

Excessive iodine intake can result in either hypothyroidism or hyperthyroidism (overactive thyroid). Ground beef is one source of iodine.

Health benefits and concerns for meat and poultry
Many health benefits and concerns associated with this food are applicable to other meats and poultry. Read about health benefits and concerns for meat and poultry for a full description.