Red meat is good for you, as long as you eat it as part of a balanced diet. It’s rich in protein, iron, zinc, vitamins B6 and B12. Eat it a couple of times a week in small quantities and get some protein from other sources (even if steak is your favourite). Keep intake of fruit, veg and grains up and you’re as healthy and guilt-free as can be.
Related: 7 Ways to Cook a Better Steak, According To Las Vegas’ Top Steakhouse Chefs
So to hell with tofu! Don’t drown your steaks in rich sauces, grill rather than pan-fry, remove excess fat and buy lean cuts. Also, buy the appropriate cut for the intended cooking process.
The Guideline To Help You
(Nutritional information was taken from a 250g portion of meat.)
T-Bone
Taken from The mid-section. Suitable for Braai, grill or pan-fry. A very tasty cut.
152mg cholesterol, 40g protein, 2 575kJ, 49.5g fat
Fillet
Taken from The top of the flank. Suitable for Braai, grill, fry or roast. Most expensive, but by far the best.
160mg cholesterol, 40g protein, 2 742kJ, 52g fat
Related: Talking Gym, Food And Life With Executive Chef Terrence Ford
Prime Rib
Taken from the mid-section. Suitable for Roast, braai, grill or pan-fry.
168mg cholesterol, 35g protein, 3 946kJ, 74.6g fat
Rump
Taken from the rump, you fool. Suitable for braai, grill or stir-fry. Expensive, but tasty.
120mg cholesterol, 45g protein, 1 705kJ, 24.1g fat
Sirloin
Taken from the mid-section. Suitable for braai, grill, fry, stir-fry or roast.
152mg cholesterol, 43g protein, 2 140kJ, 36.7g fat
Related: Grilled Dorado Recipe: Our Best One Yet
Porterhouse
Taken from the mid-section. Suitable for Braai, grill or pan-fry.
152mg cholesterol, 40g protein, 2 575kJ, 49.2g fat
Rib-Eye
Taken from the ribs. Suitable for braai, grill, fry or pot-roast. Not as tender as fillet or rump, but can be prepared in the same way.
152mg cholesterol, 40g protein, 2 575kJ, 39.7g fat
Topside
Taken from the mid-section suitable for pot-roast, stir-fry, braise or stew. A good substitute for rump.
144mg cholesterol, 46g protein, 1 739kJ, 22.5g fat
