RD Choice: Bottom Round Steak

*written by Andrew Akhaphong, Mackenthun’s Fine Foods Registered & Licensed Dietitian

Go lean and support your heart health with the Dietitian’s Choice this week with Bottom Round Steak for $5.99 per pound from June 3rd thru June 9th. 

To begin, round steaks come from near the tail-end of the cow (see diagram above). More specifically, bottom round steaks come from cuts that are closer to the hind legs.

Bottom round steaks are considered a lean red meat due to the minimal marbling it has. This is due to being located in the part of the animal that is very active – all that movement. Hard working muscles like where the bottom round steaks come from contain more collagen to hold the muscle fibers together to reduce risk of injury for the animal. This means the preparation and cooking methods will determine the quality of your bottom round steak.

In addition to bottom round steak being leaner, its flavor is less “beefy than other cuts and often a more affordable option of the steaks. 

Bottom round steak is prone to drying out and become tough when using direct heat methods like searing or directly over the grill flame; however, there are considerations if direct heat is the preferred method of cooking.

Lean meats like bottom round steak need to be tenderized to break down collagen. This can be done using meat tenderizers, marinades, or pounding the meat. For bottom round steaks, it is best to use marinades. 

Marinating is the process of submersing meat in a seasoned liquid. Its purpose is to not only introduce flavor into each muscle cell of the meat, but also introduce moisture into the meat which results in a more tender and juicier product without having to chew for hours. 

Marinades will have an acid like vinegar or citrus juice, or, may contain enzymes from mango, pineapple, papaya, or kiwi which helps breakdown the collagen and relax the muscle tissue; remember, meat tends to tense up and tighten when you cook it. 

Although bottom round steaks are known to be heart health friendly due to being a lean meat, it offers more than that!

Trying to build muscle? Have a wound that is taking longer to heal than usual? A 3-oz portion of bottom round steak provides approximately 25 grams of protein! Incorporating at least 3 to 6 servings of lean meat a week from sources like bottom round steak may help reduce the risk for weight gain, high cholesterol, and diabetes.

Vitamin B12, also known as cobalamin or cyanocobalamin, is an essential B vitamin found highly in animal products like bottom round steak. A 3-oz serving provides approximately 37% of your daily Vitamin B12 needs. Vitamin B12….

• Reduces risk for megaloblastic anemia
• Rebuilds brain and nervous tissue
• Prevents neural defects during fetal development
• Supports DNA development to build new cells
• Acts as an enzyme in the metabolism of carbohydrates and fat

Vitamin B12 deficiency risk is higher in persons who do not consume animal products, have had gastric bypass, bowel disorders like Crohn’s Disease or Ulcerative Colitis, or issues with intrinsic factor (a hormone that absorbs Vitamin B12 in the gut).

Zinc is an essential mineral; a 3-oz serving provides approximately 38% of your daily zinc needs. Zinc…

• Supports the development of healthy white blood cells
• Aids in DNA development to build new cells
• Helps rebuild skin tissue and proteins

By Eat Well 101
​https://www.eatwell101.com/garlic-butter-steak-and-potatoes-recipe

Ingredients for Steak and Potatoes

• 1 1/2 lb steak of your choice, sliced against the grain
• 1 1/2 lb baby yellow potatoes, quartered
• 1 tablespoon olive oil
• 3 tablespoons butter, divided
• 5 garlic cloves, minced
• 1 teaspoon fresh thyme, chopped
• 1 teaspoon fresh rosemary, chopped
• 1 teaspoon fresh oregano, chopped
• Salt and fresh cracked black pepper
• Crushed red chili pepper flakes, optional

Ingredients for Steak Marinade

• 1/3 cup soy sauce (or coconut aminos)
• 1 tablespoon olive oil
• 1 tablespoon hot sauce (sriracha preferred)
• Fresh cracked black pepper

Directions
1. To prepare the garlic butter steak recipe with potatoes wedges:
n a large bowl, combine the steak strips with soy sauce, olive oil, pepper, and hot sauce. Set aside and allow steak strips to marinate while you cook potatoes.

2. In a large skillet over medium-high heat, mix 1 tablespoon olive oil and 1 tablespoon butter. When butter is melted, add potatoes wedges. Cook for about 4 minutes, stir and cook an additional 4-5 minutes until potatoes wedges are golden and fork-tender. Transfer sauteed potatoes to a plate and set aside.

3. Keep the same skillet over medium heat and add remaining 2 tablespoons butter, garlic, red chili pepper flakes, and fresh herbs. Lay the steak strips in one layer in the skillet, keeping the drained steak marinade for later. Cook the steak strips on each side for 1 minute each, until nicely browned – adjust timing depending on how you like your steak.

4. Right before the Garlic Butter steak is done, you can stir in the reserved marinade if you like, and cook for one minute. Add the potatoes wedges back to the garlic butter steak pan and heat through. Adjust seasoning with salt and pepper if necessary.
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5. Remove from heat and serve immediately your steak and potatoes, garnished with more crushed chili pepper, fresh herbs, and a sprinkle of parmesan cheese over the potatoes if you like. Enjoy!

Notes:
– may sub fresh herbs for dried herbs, or, use 1 tablespoon of Italian seasoning.