Learning about the leanest cuts of steak can be a very helpful thing, especially during the summer.
BBQ season is all about the grill in the backyard, while the steaks cook away giving off a beautiful aroma.
What are the Leanest Cuts of Steak?
A lean cut of beef is defined as having less than 10 grams of fat, less than 95 milligrams of cholesterol per 100 grams, and less than 4.5 grams of saturated fat.
These steaks might not have all the fatty flavor of a rib eye steak with more total fat, but when cooked the right way will still provide a delicious flavor to be savored.
The best way to cook steak is always in a cast-iron skillet for the deepest flavor!
In fact if you’re in the market for one, check out this fantastic list of cast-iron skillets.
1. Sirloin Tip Side Steak
How to Cook
Preheat the oven to 375F (190ºC).
Grease a cast iron pan with a little oil and put over high heat.
Once hot put the steak in the pan to brown, this will take one to three minutes at the very most.
Once brown, turn the steak using tongs and place into the oven, ten minutes for a medium rare steak, and three to four minutes more for medium.
2. Top Round Steak
This steak is cut from the top of the rear leg from around the bone.
It can be a bit tough given it is from a part of the cow that is worked hard.
Air dried, salted beef is made with this cut, producing things like jerky.
London broil and Italian beef are made utilizing this lean meat.
How to Cook
A slow cooked method to help tenderize the meat through the cooking process is recommended.
Add a small amount of broth or water to the pan, and cover tightly with a lid.
Turn heat down to low and cook slowly until done and tender.
3. Eye of Round Steak
This cut is from the hind leg of the cow, found between the top round and the bottom round.
A very flavorful extra lean cut, it looks a bit like the tenderloin, but not as tender, and even a bit more lean.
4. Bottom Round Steak
From the bottom part of the round cut that comes from the hind leg of the cow.
This piece of meat is again often used as a roast, cooked slow, then thinly sliced.
The fat content in this cut is very low, and therefore will have less flavor than cuts with visible fat.
5. Top Sirloin Steak
The top sirloin is cut from the primal loin just below the tenderloin, while not as flavorful or tender as the tenderloin, the top sirloin is a great one for grilling.
Top sirloin is different to sirloin in that the bone and bottom round muscles have been removed.
How to Cook
Marinate steak with your favorite marinade, preferably overnight, but at least two hours to help tenderize and flavor the meat.
Preheat the grill to 500ºF (260ºC).
Make sure the steak has been allowed to reach room temperature before grilling.
Remove from marinade, add salt and pepper, and place on the hot grill until juices start to bubble on the top.
Flip once using tongs and cook until you reach your level of preferred doneness.
At least to an internal temperature of 145ºF (63ºC) for safety reasons.
Some Final Thoughts
In my opinion every healthy diet has room for some red meat giving a few extra grams of protein.
One of the best sources of iron, more easily absorbed by the body through eating steak.
Micronutrients and vitamins that support good health all around are found in steak.
And finally, some studies have shown that eating red meat is good for mental health.
Be good to yourself, get a steak.