DICED BEEF

WE ALL LOVE COMING HOME TO THE RICH AROMA OF A HEARTY BEEF STEW SEEPING FROM THE SLOW COOKER. DICED BEEF IS A WONDERFUL WAY TO MAKE A MORE AFFORDABLE CUT GO THE DISTANCE.  FLAVOUR DEPTH DEVELOPS WHEN COOKED WITH MOISTURE OVER A LONGER PERIOD OF TIME PRODUCING AN IMPRESSIVE TENDER RESULT.

THE CUT

Depending on what recipe the diced beef is used for, it can be cut from any muscle but is typically cut from the higher working muscles.

HOW TO COOK

Diced beef can be cooked with vegetables and added through a curry or simply simmered in a broth packed full with winter vegetables. Searing or browning the outer, lean surface of meat, usually at a fairly high temperature beforehand, develops flavour and colour through caramelisation. It is an important step in several cooking methods to produce a tasty meal. Once browned, transfer to a casserole dish, add cubed seasonal vegetables. Remove excess fat from pan and add stock or liquid, stir well then pour over meat and vegetables. Liquid should almost cover meat. Cover dish tightly and cook in a preheated oven or slow cooker according to the recipe. If using a slow cooker, follow the above steps but do not add as much liquid (water, stock, wine). Generally 1 cup of liquid is usually sufficient for cooking with 1 kg of meat. More liquid will be required if rice, pasta or dumplings are added. A tight-fitting lid holds in the steam that helps to soften the connective tissue, making the meat more tender.
 

NUTRIENT COMPOSITION

CHUCK, 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.}   

• 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)