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| Ingredients | How to cook beef blade

How to cook beef blade

Blade is a great cut to add a hearty and wholesome flavour to slow-cooked dishes such as casseroles and stews. Often overlooked, this beef cut is flavorful and economical.

The cut

The blade cut comes from the heavily exercised muscle in the shoulder section. It has a line of connective tissue down the middle, creating a tough steak best suited to a slow cooking or braising method to yield a tender result. Kept as a whole steak, diced or cut into strips for stir-fry, the blade is a versatile option.

How to cook

Best cooking methods – Slow Cook, Simmer

Although the blade steak is known for having great flavour, it must be cooked correctly to give the most tender result. Blade can be marinated prior to searing to infuse flavour and assist in tenderising, otherwise rub in a dash of salt and pepper before browning the steak over medium-high heat in a frying pan or deep skillet.

If using a frying pan, transfer to a casserole dish and add enough liquid to just cover the steak (dependant on the recipe this could be stock, red wine or even canned tomatoes). Bring the liquid to a boil then reduce to a low heat and maintain a slow simmer. For a meltingly tender result, avoid letting the liquid boil; it should simmer gently whilst cooking. Cover with a tight lid and simmer between 70 – 90 minutes until fork tender or as the recipe advises.

Nutritional information

Summary:
  • Good source of Protein
  • Good source of Zinc
  • Good source of B12
  • Source of Iron 
  • Low Sodium
Nutrient Composition:

Blade, Raw, Lean (per 100g)

  • Energy: 647kJ
  • Energy: 154kcal
  • Protein: 21.8g
  • Total Fat: 7.6g
  • Saturated Fat: 2.6g
  • Polyunsaturated Fat: 0.2g
  • Omega 3: 0.112g
  • Monounsaturated Fat: 2.6g
  • Cholesterol: 55.9mg
  • Sodium: 59mg
  • Iron: 2.0mg
  • Zinc: 4.6mg
  • Vitamin B12: 2.3ug
  • Vitamin D3: 0.18ug
  • 25-OH Vitamin D3: 0.195
  • Selenium: 2.0ug

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.

Posted by Shawn Moodie

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