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Tuesday, October 8, 2013

Slow-cooked meat: Round steak, not grilled, but slow-cooked in a frying pan

I am nevertheless to be confident that grilled meat is actually harmful in the absence of leaky intestine problems. I am referring right here to substantial heat cooking-induced Maillard reactions and the resulting innovative glycation endproducts (AGEs). If you are interested, see this post and the remarks below it, where I seemed into some references supplied by an nameless commenter. In short, I am more worried about endogenous (i.e., within the human body) formation of AGEs than with exogenous (e.g., dietary) ingestion.

Nonetheless, the other working day I experienced to improvise when cooking meat, and utilized a cooking method that is considered by a lot of to be reasonably healthier – sluggish-cooking at a minimal temperature. I seasoned a few items of beef tenderloin (filet mignon) for the grill, but it started out raining, so I determined to sluggish-cook dinner them in a frying pan with drinking water and some olive oil. Following about one hour of gradual-cooking, and somewhat to my surprise, they tasted far more delightful than grilled!

I have since been making use of this strategy more and far more, with all types of cuts of meat. It is wonderful for spherical steak and top sirloin, for instance, as nicely as cuts that come with bone. The items of meat arrive off the bone quite very easily, are delicate, and flavor wonderful. So does considerably of the marrow. You also finish up with a scrumptious sauce. Virtually any cut of beef conclude up very delicate when sluggish-cooked, even cuts that would typically come out from a grill a bit tough. Under is a straightforward recipe, for spherical steak (a.k.a. eye round).

- Put together some dry seasoning powder by mixing sea salt, black pepper, dried garlic bits, chili powder, and a modest quantity of cayenne pepper.
- Time the spherical steak parts at least two hours prior to inserting them in the pan.
- Insert a bit of water and olive oil to one or much more frying pans. Two frying pans might be essential, depending on their size and the quantity of meat.
- Spot the spherical steak parts in the frying pan, and include more h2o, nearly to the level of masking them.
- Cook dinner on lower fire lined for two-three several hours.

Considering that you will be cooking with minimal fireplace, the drinking water will almost certainly not evaporate entirely even soon after three h. Nonetheless it is a excellent thought to check it each 15-30 min to make certain that this is the case, because in dry weather the drinking water may evaporate fairly quick. The drinking water all around the cuts need to gradually turn into a fatty and delicious sauce, which you can pour on the meat when serving, to add taste. The images below show seasoned round steak pieces in a frying pan just before cooking, and some cooked pieces served with sweet potatoes, orange pieces and a nectarine.



A one hundred g part will have about 34 g of protein. (A a hundred g part is a bit significantly less than four oz, cooked.) The quantity of fat will rely on how trimmed the cuts are. Like most beef cuts, the unwanted fat will be primarily saturated and monounsatured (both very wholesome), with roughly equivalent amounts of every. It will offer very good quantities of the subsequent vitamins and minerals: iron, niacin, phosphorus, potassium, zinc, selenium, vitamin B6, and vitamin B12.
Title: Slow-cooked meat: Round steak, not grilled, but slow-cooked in a frying pan
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