Lean Cuts of Meat Equal A Leaner Grocery Bill

by The Meal Makeover Moms on June 26th, 2009

mini burger buffetThere’s been a lot of talk over the past year about clever ways consumers can cut back on their day-to-day food expenses.  There is certainly no shortage of ideas for saving money at the supermarket.  Between us, Janice is by far the more frugal shopper.  Her top tips for trimming the family food budget:  She’s a member of a CSA, looks for supermarket specials and sales in her local paper, buys in bulk, and clips coupons.  As for Liz, well, um, she’ll just plead the fifth on that one.  All kidding aside, Liz buys in bulk at Costco and is saving on produce this summer thanks to her backyard vegetable garden.

Anyway, now that grilling season is in full swing, we decided to check in with Dave Zino, Executive Director of the Culinary Center at the National Cattlemen’s Beef Association, to find out how consumers can save even more when beef is on the menu.

Q:  How would you define “budget” cuts of beef? Are so-called budget cuts leaner/lower in fat than other cuts?

A:  Some consumers took advantage of the significant price decreases in premium cuts like T-bone, top loin (strip) and ribeye steaks this spring and stocked up for the summer grilling season. Traditionally though, less tender steak cuts from the chuck, round, plate and flank (shoulder steak, eye round steak, top round steak, skirt steak, flank steak) can be more affordable than the premium cuts.

Moms may be surprised to learn that they’ve already been enjoying many of the 29 lean cuts of beef at home and when dining out.  Some of the most popular and affordable cuts of beef, such as T-bone, top loin (strip) and top round steaks, have less than 10g total fat with 4.5g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. A quick rule of thumb is to look for “round” or “loin” in the name when shopping for lean beef. You can download this wallet card to learn more about the lean cuts.

Q:  What are the best cooking for cooking the less expensive cuts of beef?

A:  Matching the beef cut to the appropriate cooking method is the key to moist, tender, flavorful beef. For instance, those less-tender cuts such as shoulder, eye round, top round, skirt and flank steaks all require a tenderizing marinade before cooking using the grill, broiler or stove top. One of my favorite recipes for Tangy Lime Grilled Top Round Steak is tender and juicy, thanks to a tenderizing marinade, cooking to medium rare (145°F) doneness and carving across the grain into thin slices. For many less-tender roasts and steaks, moist heat cooking methods, such as braising or using a slow cooker, break down the strong muscle fibers, guaranteeing moist, flavorful results.

Q:  Can you share your Tangy Lime Grilled Top Round Steak recipe with us?

tangylimegrilledtoproundsteak

Tangy Lime Grilled Top Round Steak
Makes 4 Servings

  • 1 beef top round steak, cut 3/4 inch thick (about 1 pound)
  • 1/4 cup fresh lime juice
  • 2 tablespoons brown sugar
  • 2 tablespoons vegetable oil
  • 1 tablespoon Worcestershire sauce
  • 3 large cloves garlic, crushed

1. Combine lime juice, sugar, oil, Worcestershire and garlic in small bowl. Place beef steak and lime mixture in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or overnight; turning occasionally.

2. Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 8 to 9 minutes for medium rare doneness, turning occasionally. (Do not overcook.)

3. Carve steak into thin slices. Season with salt and pepper, as desired.

Q: If we buy in bulk to save money, how long can we store beef in the freezer?

A:  You can freeze beef in its original transparent wrap up to two weeks.  For longer storage, wrap in heavy-duty aluminum foil or place in plastic freezer bags; removing as much air as possible.  Steaks cuts can stay fresh for 6 to 12 months, with three to four months for ground beef. You can visit BeefItsWhatsForDinner.com for recommended storage times.

A huge thanks to Dave for sharing his beef expertise!  Feel free to tell us how you and your family have been trimming your food budget. We’d love to hear from you.

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Comment | Filed Under Beef, Dinner 

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