Round steak gets its name from the characteristic round bone it contains. It features the large muscle above the bone, known as the top round, and the two smaller muscles located below the bone, known as the bottom round. It can be sold as one piece including both top and bottom, or separated and sold individually. It comes from the rear hindquarters, a well-exercised area of the animal, so it tends to be leaner, but somewhat tougher. (See Reference 2.)
Cooking Methods
Since round steak is so lean, the lack of fat and marbling cause it to dry out when it's cooked with dry-heat cooking methods like roasting or grilling. Round steak is commonly prepared with slow moist-heat methods such as braising or slow-cooking to tenderize the meat and maintain moisture. (See Reference 3.)
Nutritional Overview
Round steak is a valuable source of protein, niacin, vitamins B6 and B12, iron, phosphorus and zinc. Fat, saturated fat, and cholesterol are also present, the amount varying depending on the amount of marbling.
Nutritional Detail
The average 3-ounce portion of braised top round steak, with all fat trimmed away contains 178 calories, 30g protein, 5g fat and 2g saturated fat. The average 3-ounce portion of braised bottom round steak, with all fat trimmed away contains slightly more calories at 190, slightly less protein at 29g, and a little more fat at 8g and 3g of saturated fat. Based on these numbers, top round is a healthier choice. (See Reference 1.)
Portion Size
At first glance, 178 calories seems like quite a bargain, but remember the portion size is just 3 ounces. That is the about the size of a deck of playing cards or an audio-cassette tape. (See References.) Many people consume at least twice that much, not aware that they are eating more than a single, modest portion. That's why it's important not to underestimate portion sizes.
Slow Cooking
Slow cooking round steak in the crock pot is a good way to tenderize and maximize its flavor. Adding a variety of other vegetables to the pot can help ensure that you get full while keeping to your 3-ounce portion size of meat. Potatoes and carrots, tomatoes and peas, celery and onions, or whatever else you have in the vegetable bin will add flavor to the round steak and optimize its nutritional value. Slow-cooked meals are comfort foods that can also be healthy.
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