beef

Nutrition

Though it can be higher in fat than other meats such as pork or chicken, beef provides protein, iron, zinc and vitamin B12. The iron offers a crucial nutritional element, because low iron levels can cause fatigue and irritability, and depressed growth and a reduced ability to learn in children.

Selection

Beef comes in eight grades: Prime, Choice, Select, Standard, Commercial, Utility, Cutter and Canner. Retail stores typically carry all but Prime and the bottom three grades. Choose beef with little visible fat or ask that external fat be trimmed. Check the date on prepackaged beef, and for fresh beef, look for fat that is creamy white and springy to the touch. For the best flavor, choose beef that is an even rosy red—but color does not necessarily indicate quality because beef changes color when exposed to oxygen.

Storage

Beef should be stored in the coldest part of the refrigerator in its original wrapping if possible. Larger cuts of beef can be stored for longer than smaller cuts. Beef can also be frozen at 0 degrees or lower, but the meat will lose some quality when it is thawed. Larger cuts will keep for six to 12 months in the freezer, and smaller cuts and ground beef will keep for several months. Thaw meats in the refrigerator. To store fresh beef for several days, wrap it loosely with wax paper and keep in the coldest part of the refrigerator. This keeps the meat’s surface somewhat dry and fights the growth of bacteria.

Preparation

Trim fat before cooking. Beef can be marinated with acidic ingredients to add flavor and tenderize the meat. It should be placed with the marinade in a sealed plastic bag for six to 24 hours before cooking. Beef can also be prepared by rubbing seasonings on the meat’s surface before cooking and pounding meat with a mallet can tenderize it. Beef can be roasted, broiled, sautéed, grilled or stir-fried.

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