CHUCK STEAK

DON’T JUDGE THIS ONE BY ITS COVER, CHUCK STEAK MAY BE RIDDLED WITH CONNECTIVE TISSUE, BUT WHEN COOKED OVER A LONGER PERIOD OF TIME THIS TISSUE MELTS, PRODUCING AN INTENSE FLAVOUR.

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THE CUT

A boneless cut taken from the first three ribs of the forequarter and extending up to the neck. A less tender open grained meat with minimal fat. A large working muscle with strong connective tissue means it is a cut best suited to slow cooking methods. It is one of the more economical cuts of beef. Many people may avoid buying it because of some  visible fat - yet this is what makes the chuck steak so flavourful, ideal to cube for stews and curries.
 

HOW TO COOK

In the warmer social season, marinating the beef for several hours before cooking will not only help tenderise the steak, but provide a flavorsome base that can be used on the grill or skillet. Place the marinated steak on a hot plate and grill for 15-20 minutes or as per recipe instructions. Alternatively, when using a skillet, it is important to ensure the beef does not stick to the pan, which may lead to piercing or prodding the steak. This will cause precious juices to escape resulting in a less moist, less tender result. When grilling or pan-frying, always allow the steak to rest for around 7 minutes after cooking to ensure the juices return to the centre of the steak for a more succulent result.

Given the tough trait of the chuck, using a slow cooker gives the most fork-tender result. Dice the steak and brown over medium-high heat before transferring to a slow cooker or casserole dish. Cover with a braising liquid suggested by the recipe and cook over several hours for a hearty, rich and flavorsome dish.

NUTRIENT COMPOSITION

CHUCK STEAK, RAW, LEAN (per 100g)
Energy (kJ) 544
Energy (kcal) 129
Protein (g) 20.5
Total Fat (g) 5.4
Saturated Fat (g) 1.7
Polyunsaturated Fat (g) 0.2
Omega 3 (g) 0.096
Monounsaturated Fat (g) 2.0
Cholesterol (mg) 60.5
Sodium (mg) 56
Iron (mg) 4.8
Zinc (mg) 2.0
Vitamin B12 (ug) 2.3
Vitamin D3 (ug) 0.15
25-OH Vitamin D3 (ug) 0.22
Selenium (ug) 1.3
Consider nutrition information of other ingredients added while cooking.
Source: The Concentration of Selected Nutrients in New Zealand Beef and Lamb Cuts and Offal Items, 2nd edition. Massey University, May 2013.
   
DIAGRAM BLADE
  • EXCELLENT SOURCE OF PROTEIN (contains at least 10g/serve)    
  • EXCELLENT SOURCE OF VITAMIN B12 (contains at least 25% of the recommended daily intake for adults)   
  • EXCELLENT SOURCE OF IRON (contains at least 25% of the recommended daily intake for adults)
  • SOURCE OF ZINC (contains at least 10% of the recommended daily intake for adults)
  • LOW SODIUM (contains less than 120mg/100g)
 

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