What are Lean and Extra-lean Cuts of Beef?

According to the USDA:

• a 3.5 oz serving (about 100 grams) of a lean cut of beef has less than:
  • 10 grams total fat
  • 4.5 grams saturated fat
  • 95 milligrams cholesterol

• a 3.5 ounce serving (about 100 grams) of extra-lean cut of beef has less than:
  • 5 grams total fat
  • 2 grams saturated fat
  • 95 milligrams cholesterol

• Twenty-nine cuts of beef qualify as lean or extra lean. The cuts that are considered extra lean are:
  •               Eye of round roast or steak
  •               Sirloin tip side steak
  •               Top round roast and steak
  •               Bottom round roast and steak
  •               Top sirloin steak

 Some Calorie Saving Beef Tips

• “Round” or “loin” are what to look for when you want the leanest cut of meat (for instance:  top round, sirloin, top loin, tenderloin, eye round).
• “Cut” refers to the part of the animal the “cut” of meat has been taken from. Leaner cuts usually come from the hip or hindquarter.
• If you don’t stick to extra-lean cuts like top round and top sirloin, go for lean cuts like strip, tenderloin, T-bone, and shoulder.
• Ribeye and skirt steaks are usually marbled – which means there’s fat throughout the meat.
• Your safest bet is to ask for smaller portions of leaner cuts of beef.

The post How To Order Lean Beef In A Steak House appeared first on Eat Out Eat Well.

In my neck of the woods, barbecue season is right around the corner.

I happen to love hamburgers, but, needless to say, I don’t love the calories and saturated fat in most of them.

Some Hamburger Stats

Most (not all) hamburgers are made with either ground round or ground chuck and are usually six or more ounces.

A broiled burger made with ground round (85% lean meat) has 70 calories in each ounce with 4 grams of fat (2 grams saturated fat).

A broiled burger made with ground chuck (80% lean meat) has 76 calories in each ounce with 5 grams of fat (2 grams saturated).

How about substituting chopped vegetables for some of the meat?  Onions, garlic, peppers, and mushrooms are some possibilities. An ounce of onions is 11 calories with no fat; an ounce of white mushrooms has 6 calories and no fat.

Switching out an ounce or two of meat for veggies can save you 60 to 150 or so calories and 4 to 10 grams of fat and add a whole bunch of flavor.

Try it – you might like it!

The post A Tasty Way To Lighten Up Your Burger appeared first on Eat Out Eat Well.