Also known as Kansas City steak, boneless cut steak or ambassador steak, the New York strip is prized for its buttery flavor and low fat content. If you know how to cook steak in a conventional oven, you'll find it easy to roast or broil this cut of meat.
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Roasting, grilling and broiling are some of the best ways to cook New York strip steak in the oven. Regardless of the cooking method, its internal temperature should reach at least 145 degrees Fahrenheit to ensure that all germs have been destroyed.
What Is Strip Steak?
The strip steak is one of the leanest cuts of meat, as it comes from the upper back portion of the loin, or the sirloin, on a cow. T-bone steak, top sirloin steak and porterhouse steak all come from the same area, according to Beef Checkoff (an organization overseen by the Cattlemen's Beef Board and the USDA). Its name comes from Delmonico's, a restaurant in New York City that was popular in the 19th century. Strip steaks are ideal for grilling, but they can also be cooked sous vide or in a skillet, oven or smoker.
This meat cut can be used in most recipes that call for rib eye, porterhouse or T-bone steaks. A 4-ounce serving of NY strip steak, which is about 3 ounces after cooking, boasts 26 grams of protein and 7 grams of fat. Each gram of protein has 4 calories, while fat supplies 9 calories per gram, meaning that one serving of strip steak has 167 calories. However, its calorie count may increase, depending on what other ingredients you use.
Read more: What Nutritionists Really Eat at a BBQ
In addition to lean protein, it provides 10 percent of the daily recommended iron intake and 8 percent of the daily recommended amount of potassium. Iron plays a key role in red blood formation, enzyme production, oxygen transport and DNA synthesis, according to a February 2014 review published in the Journal of Research in Medical Sciences.
It also protects against iron-deficiency anemia, a condition that affects more than 2.8 million Americans, as reported by the Centers for Disease Control and Prevention.
Cooking New York Strip Steak in the Oven
Roasting NY strip steak in the oven is relatively easy — just make sure you buy the best steak you can. Lean, grass-fed strip steak, for example, is significantly lower in fat and calories than other cuts. One serving (3 ounces) has just 100 calories, 2 grams of fat and a whopping 20 grams of protein.
USDA Prime and USDA Choice cuts are of the highest quality, states the National Cattlemen's Beef Association. Always choose the lean cut, which should be bright cherry red. Defrost the meat in the refrigerator, bring it to room temperature and trim all visible fat before cooking. You may cook it straight from the freezer, but you'll spend more time in the kitchen.
From broiling and roasting to grilling, there are several ways to prepare New York strip steak in the oven. First, add salt, herbs and spices to your steak for extra flavor — thyme, sage, oregano, chili powder, cumin, basil and curry all go well with beef. Mix all spices in a small bowl and then rub them over all sides of the meat. Allow it to rest for about half an hour before cooking so the flavors can meld.
Read more: How to Cook a Tender Steak on the Stove
If you want to cook thin strip steaks, you may cut the meat into thin slices before or after cooking. Another option is to marinate the meat and place it in a plastic bag or a large dish in the fridge for a few hours. If you decide to roast your steak, place it side up on a rack in a deep roasting pan.
For rare or medium-rare steak, cook the meat until it reaches an internal temperature of 120 to 135 F. However, be aware that it may not be safe. The internal temperature should reach at least 145 F to ensure that all bacteria are destroyed, recommends the USDA Food Safety and Inspection Service. Also, the oven temperature should not be lower than 325 F.
Read more: How to Cook Steak on a Baking Sheet
Use a meat thermometer to measure the internal temperature. Once the steak is ready, transfer it to a cutting board and cover it loosely with aluminum foil, advises the National Cattlemen's Beef Association. Let it stand for 15 to 20 minutes and then cut it into thin slices (if you haven't done so before cooking). You may also broil a New York strip in the oven to reduce its fat content and cut the cooking time.
- Beef Checkoff: "Strip Steak"
- USDA: "NY Strip Steak"
- University of Rochester: "Visualize Your Portion Size"
- USDA: "How Many Calories Are in One Gram of Fat, Carbohydrate, or Protein?"
- Journal of Research in Medical Sciences: "Review on Iron and Its Importance for Human Health"
- Centers for Disease Control and Prevention: "Anemia or Iron Deficiency"
- USDA: "Nutrition Facts for Lean Grass Fed Beef Strip Steak"
- National Cattlemen's Beef Association: "Basics About Beef"
- USDA Food Safety and Inspection Service: "Danger Zone (40 °F - 140 °F)"