Beef Plate Steak (Boneless, Outside Skirt, Lean, 0″ Fat, Raw)
Beef plate steak, particularly the boneless outside skirt variety, is a flavorful cut that is lean and rich in protein. This cut is especially notable for its tender texture when cooked properly. With minimal fat content, it offers a healthier alternative to other beef cuts without sacrificing taste. It can be grilled, pan-seared, or broiled to perfection, providing a satisfying, high-protein meal option.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 222 kcal |
| Protein | 18.43 g |
| Total Fat | 16.31 g |
| Saturated Fat | 6.705 g |
| Carbohydrates | 0.36 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 6 mg |
| Iron | 3.63 mg |
| Magnesium | 20 mg |
| Phosphorus | 147 mg |
| Potassium | 251 mg |
| Sodium | 63 mg |
| Zinc | 5.13 mg |
| Copper | 0.167 mcg |
| Manganese | 0.167 mg |
| Selenium | 23.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.105 mg |
| Riboflavin (Vitamin B2) | 0.548 mg |
| Niacin (Vitamin B3) | 4.166 mg |
| Vitamin B6 | 0.4 mg |
| Folate (Vitamin B9) | 3 mcg |
| Vitamin B12 | 4.92 mcg |
| Vitamin A | 5 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information
Beef plate steak does not contain common allergens such as gluten, dairy, or nuts. However, those with specific food sensitivities or allergies should always verify the source and handling methods, as cross-contamination can occur during preparation.
Dietary Preferences
- High Protein: This cut of beef is rich in protein, making it suitable for those following high-protein diets, such as keto, paleo, or muscle-building plans.
- Low Carb: With only 0.36g of carbohydrates per 100g serving, this steak is ideal for low-carb diets like ketogenic or Atkins.
- No Dairy or Gluten: Perfect for individuals with dairy or gluten intolerances, as it contains neither of these ingredients.
- Low in Fat: Although it has some fat, this cut is still lower in fat compared to other beef cuts, making it a good option for those aiming to reduce fat intake.
Cooking Tips
To ensure the best flavor and texture, it’s recommended to cook beef plate steak to medium-rare or medium. Skirt steaks like this one are best when seared quickly over high heat to maintain their tenderness. Before cooking, season with your favorite rub or marinate to enhance the beef’s natural flavors. Pair with roasted vegetables or a light salad for a balanced meal.
Conclusion
Beef plate steak (boneless, outside skirt) is an excellent source of protein and a versatile option for many dietary preferences. Its relatively low fat content, combined with its rich nutritional profile, makes it a great choice for those looking to enjoy a hearty, flavorful meal without compromising on health. Whether grilled, pan-seared, or broiled, this lean cut offers a satisfying and nutritious addition to your weekly menu.
