How to cook beef with high nutritional value
Beef, as a high-protein, low-fat meat, is deeply loved by people. How to cook beef to retain its nutritional value to the maximum extent is a question that many people are concerned about. This article will combine the hot topics and hot content on the Internet in the past 10 days to give you a detailed introduction to the highly nutritious cooking methods of beef.
1. Nutritional value of beef
Beef is rich in high-quality protein, iron, zinc, vitamin B12 and other nutrients. The following is the nutritional content of 100 grams of beef:
| Nutritional information | Content |
|---|---|
| protein | 26g |
| fat | 10g |
| iron | 2.7mg |
| zinc | 6.3 mg |
| Vitamin B12 | 2.5μg |
2. How to choose high-quality beef
When purchasing beef, pay attention to the following points:
| Key points for purchasing | Specific instructions |
|---|---|
| Color | Fresh beef is bright red and the fat is milky white |
| Flexibility | Quickly returns to original shape after pressing |
| smell | Has a light meaty aroma, no peculiar smell |
| Part selection | Choose the appropriate part according to the cooking method |
3. Highly nutritious beef cooking methods
1.Slow cooking method
Low-temperature and slow-cooking is a popular cooking method in recent years, which can retain the nutrients of beef to the greatest extent. Specific steps:
| steps | temperature/time |
|---|---|
| seal | vacuum seal beef |
| heating | Simmer in water at 55-60℃ for 2-4 hours |
| Fried | Fry quickly until the surface is browned |
2.Beef stew
Stewing can preserve the original flavor and nutrition of beef:
| Materials | weight |
|---|---|
| Beef | 500g |
| ginger slices | 3 slices |
| cooking wine | 1 spoon |
| clear water | 1500ml |
3.Quick stir-fried beef
Quick stir-frying can maintain the tenderness and nutrition of beef:
| Skills | Description |
|---|---|
| Cutting method | Sectioning against the grain |
| pickled | Marinate with starch and oil |
| heat | Stir-fry over high heat |
| time | Just 2-3 minutes |
4. Nutritional matching suggestions
Beef paired with the following ingredients can improve nutrient absorption:
| Pair with ingredients | Nutritional benefits |
|---|---|
| tomato | Promote iron absorption |
| Broccoli | Supplement vitamin C |
| carrot | Supplement beta-carotene |
| onion | Promote digestion |
5. Precautions for cooking
1.avoid overcooking
Overcooking can cause protein denaturation and loss of nutrients. Suggestions:
| cooking method | Recommended time |
|---|---|
| Pan-fried steak | 2-3 minutes per side |
| beef stew | 1-1.5 hours |
| Fried beef | 2-3 minutes |
2.Use seasonings wisely
Excessive salt and soy sauce will increase sodium intake, so it is recommended to use natural spices for seasoning.
3.temperature control
Research shows that excessively high cooking temperatures will produce harmful substances, and it is recommended to control them below 200°C.
Conclusion
Through scientific cooking methods, we can enjoy delicious beef while retaining its nutritional value to the greatest extent. Remember to choose the right part, control the cooking time and temperature, and properly combine the ingredients to make delicious and nutritious beef dishes.
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