Beef Chuck Blade Roast (Lean, 0% Fat, All Grades, Cooked, Braised)
Beef Chuck Blade Roast is a flavorful and tender cut of beef, particularly when slow-cooked or braised, which brings out its rich taste and juicy texture. This cut is known for being both hearty and satisfying, making it an excellent choice for family meals or special occasions. It is lean, with 0% fat, offering a healthier alternative without compromising on flavor.
Nutritional Breakdown
| Nutrient | Amount |
|---|---|
| Energy | 334.0 kcal |
| Protein | 27.18 g |
| Total Fat | 24.14 g |
| Saturated Fat | 9.59 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 13.0 mg |
| Iron | 3.18 mg |
| Magnesium | 20.0 mg |
| Phosphorus | 205.0 mg |
| Potassium | 236.0 mg |
| Sodium | 65.0 mg |
| Zinc | 8.58 mg |
| Copper | 0.128 mcg |
| Manganese | 0.016 mg |
| Selenium | 25.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.25 mg |
| Niacin (Vitamin B3) | 2.45 mg |
| Vitamin B6 | 0.26 mg |
| Folate (Vitamin B9) | 5.0 mcg |
| Vitamin B12 | 2.31 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.2 mg |
| Vitamin D2 | 0.4 mcg |
Health Benefits
This beef cut is an excellent source of high-quality protein, with nearly 27 grams per serving, which supports muscle repair, immune function, and overall body health. It is also rich in essential minerals such as iron, zinc, phosphorus, and potassium, all of which are vital for energy production, bone health, and the proper functioning of organs like the heart and kidneys. The iron content, in particular, is beneficial for red blood cell production and oxygen transport in the body.
The beef chuck blade roast also provides a significant amount of saturated fat, which can help in maintaining energy levels and supporting cell membrane integrity. Though it’s relatively low in carbohydrates, it’s important to consider portion sizes for those watching their fat intake.
Allergen Information
Beef chuck blade roast, being a natural meat product, does not contain common allergens such as dairy, gluten, or soy. However, individuals with food sensitivities or specific dietary restrictions should ensure the preparation methods and additional ingredients (such as sauces or seasonings) do not introduce allergens.
Dietary Preferences
- Keto-Friendly: The beef chuck blade roast is naturally low in carbohydrates and fits well into a ketogenic diet that focuses on high-protein and high-fat meals.
- Paleo-Friendly: As a whole, unprocessed food, this cut of beef adheres to the principles of the Paleo diet, which emphasizes whole meats and eliminates processed ingredients.
- Gluten-Free: Naturally gluten-free, this cut can be incorporated into a gluten-free diet.
- High-Protein: Ideal for those looking to increase their protein intake, particularly for muscle-building and recovery.
Cooking Tips
To achieve the most tender and flavorful result, braise or slow-cook the beef chuck blade roast in a liquid of your choice (such as broth, wine, or a tomato-based sauce). Cooking at low temperatures for a long time allows the collagen in the meat to break down, making it juicy and easy to shred. For a traditional preparation, pair it with hearty vegetables such as carrots, onions, and potatoes for a complete, balanced meal.
For a lighter take, consider trimming any excess fat before cooking and using herbs and spices like garlic, rosemary, and thyme to enhance the flavor without adding extra calories.
Conclusion
The beef chuck blade roast, particularly when prepared lean and braised, is a nutrient-dense choice for those looking for a delicious and healthy protein option. Whether you’re preparing a comforting family meal or a special dinner, this cut of beef provides the perfect balance of flavor, nutrition, and versatility. With its rich profile of essential vitamins, minerals, and healthy fats, it supports both muscle health and overall well-being, making it a great addition to any diet.
