Julia Child once said, "The only time to eat diet food is while you're waiting for the steak to cook." You might agree a thick, broiled beef-steak is the all-American meal. But scholars at Princeton.edu remind you that a steak is a slice of meat from the fleshy part of any animal or large fish. That broadens your choices of nutritious, high quality protein and tasty recipes for your favorite brand of steak.
Lean Beef
According to the United States Department of Agriculture, USDA, "National Nutrient Database for Standard Reference" 100 g, about a 3.5 oz. portion, of roasted beef steak, bottom sirloin, trimmed of fat, provides about 26 g of protein, 211 calories, about 11 g of fat, a rich source of B-vitamins, choline and 19 of the 23 amino acids needed for human nutrition.
Venison Steak
Hunters often prefer their deer over beef. They credit the exceptionally lean quality of venison as one of its health attributes. The USDA reports that a broiled, 100 g portion of venison steak, top round, has about 152 calories, 31.5 g of protein and less than 2 g of fat. Like beef, venison is also a rich source of B-vitamins, choline and high quality protein containing a full complement of amino acids.
Swordfish Steak
Grilled swordfish steaks are as flavorful and nutritionally rewarding to serve as they are exciting to catch. They offer as full a plate of nutrition as beef or land-based game. Your 100 g portion of swordfish delivers 172 calories, 23.5 g of protein, 8 g of fat and a rich serving of niacin, vitamin-D and choline. Swordfish protein also provides a nearly complete assortment of 18 of the necessary amino acids.
Lean Buffalo
The buffalo and elk ranchers at Jackson Hole Buffalo Meat.com say buffalo steaks are not only nutritious, and more lean than turkey and chicken, but especially lean in additives. Range raised buffalo is free of antibiotics, growth hormones and steroids, having always grazed on nothing but natural grasses. Your 100 g portion of sizzling, free range, Shoshone Bannock, top round buffalo steak will weigh you down with only 146 calories, lower than most meats, and a generous 32.5 g of protein. Buffalo rivals deer for lean nutrition, bringing less than 2 g of fat to your plate along with rich quantities of B-vitamins and 18 amino acids.
Emu and Ostrich Steaks
These huge flightless birds have become the basis of a growing meat industry, according to the USDA. They are similar in the lean nutrition they provide. A 100 g portion of broiled, top loin emu steak has 29 g of protein, complete with 19 of the necessary amino acids, niacin and pantothenic acid and B-vitamins, especially nearly three times the recommended daily requirement B-12. Emu is nearly as lean as venison, with only 3 g of fat in your 100 g portion.
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