Beef Shank Crosscuts (14″ Fat, Choice, Cooked, Simmered)
Beef shank crosscuts are an excellent choice for rich, flavorful dishes, and are known for their tender texture and nutrient-packed profile. Typically cut from the lower leg portion of the cow, the beef shank is well-suited for slow cooking methods like simmering, which helps break down the tough connective tissues and transforms it into a melt-in-your-mouth experience. This particular cut is trimmed to 14 inches, with a balance of lean meat and marbled fat that enhances both flavor and moisture content when simmered.
Nutritional Information (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 201.0 |
| Protein (g) | 33.68 |
| Total Fat (g) | 6.36 |
| Saturated Fat (g) | 2.29 |
| Carbohydrates (g) | 0.0 |
| Dietary Fiber (g) | 0.0 |
| Sugars (g) | 0.0 |
| Calcium (mg) | 32.0 |
| Iron (mg) | 3.86 |
| Magnesium (mg) | 30.0 |
| Phosphorus (mg) | 263.0 |
| Potassium (mg) | 447.0 |
| Sodium (mg) | 64.0 |
| Zinc (mg) | 10.49 |
| Copper (mcg) | 172.0 |
| Manganese (mg) | 0.02 |
| Selenium (mcg) | 30.0 |
| Vitamin C (mg) | 0.0 |
| Thiamin (mg) | 0.14 |
| Riboflavin (mg) | 0.21 |
| Niacin (mg) | 5.89 |
| Vitamin B6 (mg) | 0.37 |
| Folate (mcg) | 10.0 |
| Vitamin B12 (mcg) | 3.79 |
| Vitamin A (mcg) | 0.0 |
| Vitamin E (mg) | 0.0 |
| Vitamin D2 (mcg) | 0.0 |
Health Benefits and Dietary Considerations
Beef shank crosscuts, particularly when simmered, offer a nutritious serving of high-quality protein, making it an excellent choice for those looking to boost muscle repair and maintenance. Each 100g serving contains an impressive 33.68g of protein, which is essential for the growth and repair of tissues and the production of enzymes and hormones.
The fat content, while moderate at 6.36g per 100g, includes beneficial sources of omega-3 and omega-6 fatty acids, which contribute to overall health. The 2.29g of saturated fat in each serving provides the necessary fats for energy and cell function, though it should be consumed in moderation, especially for individuals managing heart health.
Despite its richness in fat, beef shank is virtually free of carbohydrates and sugar, making it a great choice for low-carb, ketogenic, or diabetic diets. It is also naturally gluten-free, so individuals with gluten sensitivities or celiac disease can enjoy it without worry.
The beef shank provides a solid source of essential minerals, including iron, magnesium, and phosphorus. The 3.86mg of iron per serving supports healthy blood function, while magnesium aids in muscle and nerve function, and phosphorus helps in the formation of bones and teeth. Potassium, present at 447mg, plays a vital role in maintaining proper fluid balance and supporting muscle function.
This cut of beef is also rich in B vitamins, particularly niacin (5.89mg), vitamin B6 (0.37mg), and vitamin B12 (3.79mcg), which support energy production and cognitive health. The zinc content (10.49mg) helps bolster immune function, and the selenium (30mcg) offers antioxidant protection to cells.
Dietary Preferences
- Gluten-Free: Beef shank is naturally free from gluten.
- Keto-Friendly: With zero carbohydrates and high protein, this dish fits well into ketogenic meal plans.
- Paleo-Friendly: Rich in protein and fats, making it suitable for a paleo diet.
- High-Protein: A great option for muscle building and maintenance.
- Low-Carb: Ideal for low-carb and diabetic diets due to its lack of sugars and carbs.
Advice for Preparation
When cooking beef shank crosscuts, the slow-cooking method is highly recommended. Simmering the shank at low heat for several hours allows the tough connective tissue to break down, resulting in a tender, flavorful cut of meat. You can braise the shank with broth, herbs, and vegetables to enhance its flavor and create a rich, satisfying stew or soup.
Additionally, since the beef shank is rich in flavor, it pairs beautifully with hearty vegetables like carrots, onions, and potatoes, as well as spices such as garlic, rosemary, thyme, and bay leaves. Don’t forget to use the flavorful broth left behind after simmering as a base for sauces or gravies.
Conclusion
Beef shank crosscuts are a versatile, nutrient-dense ingredient that brings both flavor and health benefits to your meals. Packed with protein, vitamins, and minerals, this cut of meat is perfect for those looking to boost their nutrient intake while enjoying a delicious, hearty dish. Whether you’re making a comforting stew, a savory braise, or a flavorful soup, beef shank promises to elevate your cooking to new heights.
