The term "red meat" refers to meats that are a red color when raw, such as beef, venison and lamb. While red meats are generally higher in fat content than white meats, they also contain more protein. If you choose to incorporate red meat into your diet on occasion, you can lower the fat content of your meal by purchasing loin or round cuts labeled "choice" or "select" and preparing them with a healthy oven-cooking method.
Broiling
Step 1
Dry the cut of meat with a paper towel and season to taste. Drying the meat before searing will help brown the outside for added flavor.
Step 2
Heat 1 to 2 tsp. olive or canola oil in a heavy pan or Dutch oven over high heat until the oil begins to smoke. Sear the meat on all sides until browned, about 3 to 4 minutes per side.
Step 3
Place the seared red meat on a broiling rack 2 to 4 inches below a hot broiler for 15 to 20 minutes depending on the thickness of the cut. Thicker cuts need to be broiled for longer a bit farther away from the heat source.
Step 4
Turn each cut of meat once during the broiling process. The internal temperature should reach 145 degrees Fahrenheit when finished. Remove from the broiling rack and cover with tin foil for 15 to 20 minutes to allow the meat's juices to distribute.
Braising
Step 1
Dry, season and sear the meat as if you were going to broil it. Add 2 to 3 cups liquid, such as water, broth, wine or tomato juice, to the pan and bring to a boil.
Step 2
Place the seared meat in the center of a deep roasting pan or Dutch oven. Add the boiling liquid and cover.
Step 3
Place the covered meat in an oven pre-heated to 325 degrees Fahrenheit for 2 to 3 hours, or until the internal temperature reaches 145 degrees Fahrenheit. The meat should easily fall apart when separated with a fork when done.
Tips and Warnings
- In general, lean cuts with little connective tissue should be broiled, while fattier cuts with lots of connective tissue should be braised. Add chopped, sauteed vegetables like onions, carrots, celery and potatoes to the bottom of the braising pan or Dutch oven for an easy side dish. Refrigerate braised red meat overnight and spoon off the congealed fat before reheating the next day.
- Don't turn your meat with a fork, as piercing it allows juices to escape.
Things You'll Need
- Red meat
- Paper towel
- Olive or canola oil
- Seasoning
- Heavy pan or Dutch oven
- Broiling rack
- Meat thermometer
- Tin foil
- Liquid
References
- American Heart Association; Healthier Preparation Methods for Cooking; September 2010
- Beef Culinary Center: Beef Cooking Methods
- Beef Culinary Center: Beef Chuck Pot Roast aka Shoulder Pot Roast, Chuck Arm Pot Roast, Chuck Blade Pot Roast, Chuck 7-Bone Pot Roast
- Beef Culinary Center: Beef Tenderloin Steak aka Filet Mignon
- USDA: Is it Done Yet?
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