Last year we each apparently consumed an average of 36.4kg of beef, we are told by the Bureau of Statistics and while red meat has had bad press over the years, the newer lean varieties that have been developed mean that cholesterol is often as low as the more traditional lean meats – chicken and fish.
Today's nutritionists, rather than excluding meat entirely, favour a 'meat to the side of the plate' regime, where meat is used more as a garnish, a flavour enhancer or an adjunct to the more beneficial carbohydrates in a meal. Rather than the more traditional 125g-250g serving, 30-60g per person might be a better choice. But how can you do it?
Freeze portions of trim beef and slice very thinly without thawing, then add to vegetable stirfries, rice or pasta for an instant and balanced meal.
Meatballs or rissoles may be 'extended' by using equal quantities of cooked barley or brown rice, rolled oats or wholemeal breadcrumbs. Chopped mushrooms add a juicy 'meaty' feel and can stand in for extra meat, but you will need to add some breadcrumbs or an egg to bind the mixture.
Thinly sliced cooked beef that has been warmed in the oven or microwave or lightly sauteed in a non-stick pan can be tossed through main dish salads
Diet Data
Protein, phosphorus, zinc, iron, niacin, vitamin B, approx. 860kJ per 100g (varies depending on cut and cooking method.
Shopping Tips
Look for lean meat with little visible fat
Storage
Cover loosely with plastic and refrigerate in coolest part. Use within 2-3 days.