The Best Way To Cook Steak For Maximum Nutritional Value

Eating nutritiously doesn't have to mean sticking to unseasoned rabbit food and dull proteins; we discussed the best way to cook salmon in a healthy manner, for instance. Steak is often associated with rich meals and high-end feasts, but it can be a cornerstone main dish in a nutritious diet, too. Not only is steak loaded with protein, but red meat is also rich in iron and vitamin B, just to start with. However, you might have an inkling that slathering steak in lashings of butter and charring it over the fire like a caveman might not be the best way to preserve the life-giving properties of a nice chunk of cow. What's the best way to cook steak with regard to nutrition? Sous vide may be the top choice.

Low-heat methods are generally best for cooking steak because high temperatures can create carcinogens that may potentially increase your cancer risk (via Moffitt Cancer Center). Any cooking method that utilizes more moderate heat (like roasting) is a good bet, but we like the multiple benefits of a sous vide preparation in which the steak is marinated with herbs and spices. This is not only a great way to build flavor in a relatively short amount of time, but you also stand to gain a bit of nutrition imparted by the herbs. Rosemary, thyme, and oregano are all herbs that have great health benefits, per AARP. Following your sous vide bath with a quick sear minimizes the high heat exposure you give your meat and affords all the taste and texture advantages of sous vide, like even cooking and tender proteins. Plus, you don't even need a pricey sous vide machine, as a beer cooler will do the job just fine.

With so many cuts of steak to choose from, it may be little surprise that some are more nutritionally dense than others. The main quality to look for when considering steak nutrition is leanness. Rich marbling may equal flavor, but it also brings relatively high levels of saturated fat and cholesterol per serving. Sirloin is an affordable, accessible example of leaner steak, along with top round and filet. USDA ratings matter as well, with Prime steaks having more intramuscular fat than Choice or Select. Another option is to trim the visible fat from your steak before cooking to mitigate the health risks. We know a pro tip for choosing the best steak, and this definitely applies when trying to pick a nutritious piece of meat.

Keep in mind that lean steak needs a lower sous vide temperature than a fattier cut. It also won't need to cook for as long if you want it to stay juicy. This means that the most nutritious cuts of steak are also those that are arguably the most convenient for cooking this way! Obviously, a thinner cut will cook faster as well. It's rare in life that you get the best of all worlds, but a sous vide preparation for steak gives you meat that's delicious, supple, nutritious (provided you pick the right meat), and easy to cook. Jackpot!