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Rib Eye Steaks – Health Benefits and Nutritional Value


How to cook Ribeye Steak to Perfection

The Ribeye cut of meat is also sometimes known as Scotch Fillet or Entrecôte in French. It is one of the most popular cuts of steak in the world. It comes from a muscle, which runs down the spine of the cow. This area of the animal doesn’t do too much work. When the meat is not overworked, it has a lovely tender texture. It is full of excellent marbling running throughout the meat, which makes it both flavorful, juicy, and tender!

Marbled Fat

When cooked, this marbled fat melts and returns into the steak as it’s resting. This provides an extra beefy flavor and a juicy, moist, and tender texture.

You can choose your Ribeye from anywhere between the sixth to the tenth rib, and which end it comes from should dictate how to cook it properly. The center cut is the most common (and often what you’ll find when buying ribeye steak from supermarkets). It contains a fantastic amount of marbling.

Talk to your butcher.

We also have the two ends: short loin and chuck. The short loin end has less marbling, which is more suited to people who prefer less fat. The chuck end, however, contains more marbling. You are looking for the best of flavors and the cut that suits your palate. The best thing to do is ask your butcher for steaks cut from the chuck end or wherever you please.

We do a great deal of our shopping in the supermarkets. When buying steaks, we often stop and find a few packets that have already been cut and wrapped and put on display in the cold meat or butcher section; sadly, other people look at them and unwrap them for some reason then don’t put them back together sealed tightly – you really don’t want to buy those – what if they’ve bled a lot. You’ve lost some of the flavors and the texture.

Really, we need to retrain ourselves to go directly to the butcher and purchase what we need from him. Who better to guide us to that piece of meat we’re thinking of and probably already drooling over? So, go straight to the expert and learn about things ‘from the horse’s mouth’ as it were.

Tomahawk Steak

You can also get Ribeye attached to the bone (rib steak). The Tomahawk Steak is getting more popular by the day, and (I’m told) looks like something Fred Flintstone would want!

Buy your steak with a nice deep red color to it and plenty of marbling. Try to get them about 2.5–3cm thick, and aged for maximum flavor. If you can get organic and free-range, that will also have a better result.

Pan-fried ribeye steak

Preparation time    –           5 mins

Cooking time          –           10 mins

Easy to cook: Serves 2

Serve beef ribeye meat at least medium-rare, if not medium, to cook the fat running through it. This gives the meat lots of flavors – makes it great with a red wine sauce

Nutrition: Per serving
NutrientUnit
kcal520
fat39g
saturates16g
carbs4g
sugars0g
fibre0g
protein39g
salt0.67g

Pan-fried ribeye steak

  • 2 Ribeye Steaks, each about 200g and 2cm thick
  • 1 tbsp Sunflower oil
  • 1 tbsp Butter (or 25g)
  • 1 Garlic clove (left whole but bashed once )
  • 1 pinch Thyme (optional)
  1. If you want to be really particular/pedantic about the steak, then about 8 hours before you plan on cooking those steaks, take some salt and pepper and rub it with your fingers on both sides of both steaks; then pat them dry with a piece of kitchen roll paper.

  2. Leave until ready to cook. After 8 hours:

  3. Put the oil in a skillet. Heat it over a high flame. The skillet should be big enough for both steaks without squeezing them tight to get them in. When the oil is hot enough, there's a sort of haze that comes over it. This is the right time to turn the heat down to medium-high. Add the butter, and once that oil is sizzling, lay the steaks very carefully in to the pan. Don't splash – be gentle. You can tuck in the garlic you prepared and the herbs on both sides.

  4. Get a pair of tongs and stand by the steaks, searing and turning them every 30 seconds to 1 min to get a nice brown crust on them.

  5. Each steak will take roughly four mins in total for rare, five to six mins in total for medium, and eight to ten mins for well done. Maybe you've got one of those digital cooking thermometers; if you have, you're looking for the steak center to be 50C for rare, 60C for medium, and 70Cfor well done.

  6. This is where people go wrong. They start eating immediately the meat is out of the pan – a big mistake! Leave the steaks to rest for at least five+ mins. While that’s happening, you can make a classic red wine sauce to go with them.

  7. While you're making that sauce, the marbled fat that melted will flow back into the steak, and the steak will absorb it, making itself even more flavorful – almost like butter and so soft that steak will melt in your mouth without chewing. People in a hurry miss that, and it really is worth waiting for!

Rib Eye Steaks – Health Benefits and Nutritional Value

Let’s get the details up here first before we go on to the pleasures! First, Nutritional Values:

Nutrition Facts on Ribeye Steak

Daily Values are based on a 2,000 calorie per day diet. Your daily values may be higher or lower, depending on your calorie needs.   As per its name, ribeye steak is cut from the cow’s rib area and is generally known for its juicy and rich meaty flavor. Look for the marbling – which ensures that it will cook well and taste good. It’s a good source of iron and responds well to being cooked in numerous ways.  
Let’s see what the experts say:

The USDA provides the following nutritional information for 3 ounces (85g) of broiled, ribeye steak from the small end (ribs 10-12).

Calories:199

Fat:10.8g

Sodium:50.2mg

Carbohydrates:0g

Fiber:0g

Sugars:0g

Protein:23.8g

Carbs

Can you believe that there are no carbs in ribeye steak? Also, there isn’t any fiber or starch and no sugar! Beef is not a source of carbohydrate, and it is not included in the glycemic index. That’s a lot in its favor!

Saturated / Polyunsaturated/ Monounsaturated Fats

There should be about 10.8g of fat in a single serving of ribeye steak. This includes different types of fat.

The meat’s serving contains 4.2g of saturated fat, 4.4g of monounsaturated fat; and 0.4g of polyunsaturated fat; when it is broiled with no added fat.

American Heart Association

We hear that The American Heart Association suggests that we limit our intake of saturated fat.  They recommend that instead, we should choose foods that are higher in polyunsaturated and monounsaturated fat.

According to USDA Dietary Guidelines, Americans should consume less than 10% of total calories from saturated fat.  It’s not just Americans, I could say The English, or the French, what about Australians? Let’s say especially Diabetics and people with heart disease. The best way of putting it is to say all people should consume less than 10% of the total calories from saturated fat.

Cooking methods make a massive difference in the fat content of your steak. Marinating or cooking your meat with butter or oil will increase the fat content.

Health Benefits

Some Experts suggest that plant-based diets (discouraging red meat-eating) are best for overall health; other Experts say it’s OK to include a small amount of red meat in your diet as it’s good for your health.

Weight Control

Studies say that you can easily maintain your weight by eating the Ribeye or other steaks to get that high-quality protein those steaks store.

It’s been suggested that pregnant women will benefit from consuming red meat. I haven’t yet spoken to any pregnant women to see if that’s true.

It’s even been recommended that red meat will help with weight loss! Once again, I haven’t asked anyone about this, so that remains to be seen.

Ribeye Steak & Protein

Ribeye steak provides protein and many other nutrients that are important for good healthy living.

It’s good to know that the studies continue – hopefully opening more doors for us soon to be healthier and more easily nourished.

Diabetes Management

It’s been said that the right amount of dietary protein intake is essential for those with type 2 diabetes. They say that protein is relatively neutral concerning glucose and lipid metabolism.

There are choices for consumers to increase their protein intake, with meat being a popular option. However, there’s also the information that we should be aware of Processed Meats. These appear to be a greater risk for type 2 diabetes than unprocessed meats. Basically, because of the number of preservatives (salt, etc.) they contain) – as opposed to fresh meat. 

Protein

This means that people whose systems are impaired should probably avoid cold meats loaded with storage chemicals to stop them from going off before their time. Just as tomatoes, strawberries, and lots of veggies are sprayed against insects – i.e., you have to wash them before eating. Cold meats are full of chemicals to keep them looking and tasting good and stop them from going off.

Back to Ribeye Steak

Like most meats, Ribeye is available all year round. When you select it, take extra care.

To choose the best Ribeye is to look for meat that’s got red color and is moist – not wet. Your meat also needs lots of healthy marbling of fat for taste and ease of cooking. Make sure that another shopper has not unwrapped your packet of steak and put the plastic back on wrongly (as mentioned above).

This is important because if it hasn’t been appropriately re-sealed, then the blood will have run out – making this piece of steak a questionable purchase – or – I would regard that as ‘iffy’ and probably leave in favor of something from the butcher himself.

In the Future

I know that steak (no matter what type of steak we’re speaking of), just meat in general, cannot be a third of your dietary intake. I say this because a gentleman told me the other day that we should have one-third meat, one third veg, and one-third carb. It doesn’t work that way.

Therefore, whatever meat you may have should be carefully selected, cooked with great care, enjoyed enormously, and remembered with love – until the next time.

If you are limited on something, and that something is meat, then enjoy it and make a beautiful occasion of it – while you can. I do believe in going to the butcher and have a chat so that you may select (or have selected for you) the best-darned piece of meat you can afford and that they can afford to cut for you.

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