COOKING LEAN BEEF
I have gathered a few tips on how to cook lean beef. I hope they help you make the most of our beef. Our grass fed beef is very tender, due to our growing methods and our long dry-age, but because it is very lean, our grass fed beef will cook faster than grain fed beef. It is also easily overcooked.
This article was written by Hannelore Sudermann | © Washington State University
Most of us are accustomed to eating beef from cattle finished on grain. The finishing process builds up intramuscular fat and can result in
tasty, fat-marbleized meat. But for those of us who finish their cattle on forage and pasture, the results are a much leaner beef with lower levels of fat
and cholesterol. And this leaner meat requires a different approach to cooking.
Here are a few tips from 3 Sisters Cattle Companyand the American Grassfed Association to achieving the best results with pasture-fed beef.
Because the meat has less fat, it could use a little cooking oil for frying or grilling.
Sear the beef over a high heat on a grill or stovetop skillet to seal in its juices, then proceed with a lower temperature to finish grilling, frying, or roasting.
·
Cuts like steaks are less forgiving. Those from pasture-fed cattle are best prepared rare or medium-rare. The steaks also require about a
third less cooking time than conventional beef. Remove the meat from the heat source when it is about 10 degrees from your goal temperature and (as with most
steaks and roasts) cover and let rest for up to 10 minutes. That will allow the meat to finish cooking through and the juices to redistribute, providing a moist
and more tender product.
·
If you prefer your meat well done, then low and slow is your motto. Consider cooking your meat in a slow cooker—with a sauce to add moisture.
·
When making burgers with very lean ground beef, consider making additions compensate for the lack of fat. Try diced up peppers or caramelized
onions to add moisture. The leaner burgers will also require about a third less cooking time, so keep an eye on them.
·
Turn the meat with a spatula or tongs. A fork would pierce the meat and let precious juices escape.
·
Steer clear of the microwave for defrosting or cooking. The result will be one tough steak.
A short cooking lesson on two basic ways to cook beef: dry heat and moist heat from the Alderspring Ranch
·
Dry heat methods include dry roasting (with no liquid), broiling, grilling and stir-frying. Success with dry heat methods
depend on the cut (naturally tender cuts are the most suitable), cooking temperature (relatively high temperatures), and time (removing the meat before
it overcooks). More on this below
· Moist heat methods include roasting with liquid (technically braising or pot roast), simmering in a liquid or sauce, and
grilling or broiling a sauce-covered cut. Moist heat cooking is quite forgiving (i.e., it's tough to destroy a pot roast, although it can be done!). Success
depends on the right combination of heat, time, temperature, and duration. High heat, moderate duration (like 350 'F for about 3 hours depending on the size of
the cut) or low heat, long duration (225 'F for up to 8 hours) both accomplish the same goal: breakdown of sinew, fat and collagen to yield a tender, moist cut
of beef. Moist heat can turn an inexpensive cut of our grass fed beef into marvelously fork-tender delicious beef, full of deep rich flavor with none of
the mouth-coating fat typical of these cuts. All of your favorite recipes using slow moist cooking are appropriate for our grass fed beef.
Dry heat cooking of lean grass fed beef requires a few changes in how you cook, but none are complicated or difficult. The key thing to remember is inter-muscular fat in meat acts as an insulator during the cooking process helping to keep natural meat juices from cooking away. Lean beef lacks this fat, and needs a little more attention when cooking in order to maintain its tenderness and juiciness. One thing we have made a regular practice of in larger cuts that we dry roast is to always sear the beef before roasting. This locks in juices and flavor and make a big difference in the final product. (You'll find many excellent chefs who say
searing makes no differences and the "locking in juices" is a myth. We think with typical grain fed beef, which is much fattier, searing may not make much
difference in the final product. We have definately seen a difference, however, with our lean beef. We think the searing "myth" is actually based in fact that
harkons back to an earlier day when all beef was more like our grass fed beef.).
A few Do's to remember about cooking Grass Fed Beef :
·
Use a thermometer and follow the recommended temperatures. Beef will appear more pink than you are used to for the temperature
because of the different fat composition.
·
Use a tongs to turn the meat rather than a fork.
·
Salt to taste after cooking.
·
Let sit loosely covered at least 5 minutes before serving (longer on a large roast). This allows moisture to be redistributed in
the beef and minimizes moisture loss through steam in very hot beef.
·
Complete thaw meat; partially frozen beef cooks unevenly. Thaw in your refrigerator for 12-24hrs to allow ice crystals to thaw gradually and be absorbed into the meat before cooking. If you are in a hurry, submerge the meat in its air-tight (and water tight) cryovak packaging in a large bowl of water. Change the water every 10 minutes or so. Most steaks and ground beef will thaw within half an hour this way.
A few Don'ts to remember about Grass Fed Beef:
Don't overcook. Grass fed beef requires about 30% less cooking time than grain fed beef and will continue to cook when removed
from heat. Monitor temperature to serve as a measure for doneness.
Don't microwave. This process can change the texture and flavor of beef, and reduce tenderness.
Don't defrost roasts or steaks in a microwave oven - it causes tough spots and reduces moisture.
Don't cook steaks to medium-well or well-done. If you usually like your meat-well done, try a steak done to medium. Grass fed
steaks have a different texture and taste at medium. If you are a die-hard well-done fan, add a little marinade, and cook as carefully as
possible.
I have gathered a few tips on how to cook lean beef. I hope they help you make the most of our beef. Our grass fed beef is very tender, due to our growing methods and our long dry-age, but because it is very lean, our grass fed beef will cook faster than grain fed beef. It is also easily overcooked.
This article was written by Hannelore Sudermann | © Washington State University
Most of us are accustomed to eating beef from cattle finished on grain. The finishing process builds up intramuscular fat and can result in
tasty, fat-marbleized meat. But for those of us who finish their cattle on forage and pasture, the results are a much leaner beef with lower levels of fat
and cholesterol. And this leaner meat requires a different approach to cooking.
Here are a few tips from 3 Sisters Cattle Companyand the American Grassfed Association to achieving the best results with pasture-fed beef.
Because the meat has less fat, it could use a little cooking oil for frying or grilling.
Sear the beef over a high heat on a grill or stovetop skillet to seal in its juices, then proceed with a lower temperature to finish grilling, frying, or roasting.
·
Cuts like steaks are less forgiving. Those from pasture-fed cattle are best prepared rare or medium-rare. The steaks also require about a
third less cooking time than conventional beef. Remove the meat from the heat source when it is about 10 degrees from your goal temperature and (as with most
steaks and roasts) cover and let rest for up to 10 minutes. That will allow the meat to finish cooking through and the juices to redistribute, providing a moist
and more tender product.
·
If you prefer your meat well done, then low and slow is your motto. Consider cooking your meat in a slow cooker—with a sauce to add moisture.
·
When making burgers with very lean ground beef, consider making additions compensate for the lack of fat. Try diced up peppers or caramelized
onions to add moisture. The leaner burgers will also require about a third less cooking time, so keep an eye on them.
·
Turn the meat with a spatula or tongs. A fork would pierce the meat and let precious juices escape.
·
Steer clear of the microwave for defrosting or cooking. The result will be one tough steak.
A short cooking lesson on two basic ways to cook beef: dry heat and moist heat from the Alderspring Ranch
·
Dry heat methods include dry roasting (with no liquid), broiling, grilling and stir-frying. Success with dry heat methods
depend on the cut (naturally tender cuts are the most suitable), cooking temperature (relatively high temperatures), and time (removing the meat before
it overcooks). More on this below
· Moist heat methods include roasting with liquid (technically braising or pot roast), simmering in a liquid or sauce, and
grilling or broiling a sauce-covered cut. Moist heat cooking is quite forgiving (i.e., it's tough to destroy a pot roast, although it can be done!). Success
depends on the right combination of heat, time, temperature, and duration. High heat, moderate duration (like 350 'F for about 3 hours depending on the size of
the cut) or low heat, long duration (225 'F for up to 8 hours) both accomplish the same goal: breakdown of sinew, fat and collagen to yield a tender, moist cut
of beef. Moist heat can turn an inexpensive cut of our grass fed beef into marvelously fork-tender delicious beef, full of deep rich flavor with none of
the mouth-coating fat typical of these cuts. All of your favorite recipes using slow moist cooking are appropriate for our grass fed beef.
Dry heat cooking of lean grass fed beef requires a few changes in how you cook, but none are complicated or difficult. The key thing to remember is inter-muscular fat in meat acts as an insulator during the cooking process helping to keep natural meat juices from cooking away. Lean beef lacks this fat, and needs a little more attention when cooking in order to maintain its tenderness and juiciness. One thing we have made a regular practice of in larger cuts that we dry roast is to always sear the beef before roasting. This locks in juices and flavor and make a big difference in the final product. (You'll find many excellent chefs who say
searing makes no differences and the "locking in juices" is a myth. We think with typical grain fed beef, which is much fattier, searing may not make much
difference in the final product. We have definately seen a difference, however, with our lean beef. We think the searing "myth" is actually based in fact that
harkons back to an earlier day when all beef was more like our grass fed beef.).
A few Do's to remember about cooking Grass Fed Beef :
·
Use a thermometer and follow the recommended temperatures. Beef will appear more pink than you are used to for the temperature
because of the different fat composition.
·
Use a tongs to turn the meat rather than a fork.
·
Salt to taste after cooking.
·
Let sit loosely covered at least 5 minutes before serving (longer on a large roast). This allows moisture to be redistributed in
the beef and minimizes moisture loss through steam in very hot beef.
·
Complete thaw meat; partially frozen beef cooks unevenly. Thaw in your refrigerator for 12-24hrs to allow ice crystals to thaw gradually and be absorbed into the meat before cooking. If you are in a hurry, submerge the meat in its air-tight (and water tight) cryovak packaging in a large bowl of water. Change the water every 10 minutes or so. Most steaks and ground beef will thaw within half an hour this way.
A few Don'ts to remember about Grass Fed Beef:
Don't overcook. Grass fed beef requires about 30% less cooking time than grain fed beef and will continue to cook when removed
from heat. Monitor temperature to serve as a measure for doneness.
Don't microwave. This process can change the texture and flavor of beef, and reduce tenderness.
Don't defrost roasts or steaks in a microwave oven - it causes tough spots and reduces moisture.
Don't cook steaks to medium-well or well-done. If you usually like your meat-well done, try a steak done to medium. Grass fed
steaks have a different texture and taste at medium. If you are a die-hard well-done fan, add a little marinade, and cook as carefully as
possible.
