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Beef Heel of Round
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Beef Heel of Round

Bos taurus

Clinical Encyclopedia

The beef heel of round is a lean cut from the hind leg of the cow, known for its rich flavor and versatility in cooking. It is often used for roasting, braising, or as a base for stews.

Scientific NameBos taurus
Region of OriginUnited States
Popular Comparisons:
Beef Heel of Round VS AbaloneBeef Heel of Round VS Alligator TailBeef Heel of Round VS Alligator Tail MeatBeef Heel of Round VS Fried Alligator Tail MeatBeef Heel of Round VS Alpaca Loin SteakBeef Heel of Round VS Spicy Andouille Sausage

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
60%
Fiber0g
Total41.0g
Protein
26g(63%)
Fats
15g(37%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Rich in iron, supporting oxygen transport in the blood and preventing anemia.
✓Contains zinc, which is crucial for immune function and wound healing.
✓A good source of B vitamins, particularly B12, which is vital for nerve function and energy production.

Possible Risks & Side Effects

!Excessive consumption of red meat may be linked to increased risk of certain chronic diseases.
!Individuals with certain health conditions, such as gout, should limit red meat intake due to its purine content.

How to Prepare & Consume

Best cooked using slow methods like braising or roasting to enhance tenderness. Marinating can also improve flavor and texture.

Smart Selection & Storage

How to Select

Choose cuts that are bright red with minimal marbling for the best quality. Avoid any with a grayish color or excessive fat.

How to Store

Keep refrigerated and consume within a few days, or freeze for longer storage. Wrap tightly to prevent freezer burn.

Myths vs Realities

MythEating red meat is always unhealthy.+
RealityModerate consumption of lean red meat can be part of a healthy diet.
MythAll beef cuts are the same in terms of nutrition.+
RealityDifferent cuts have varying fat content and nutritional profiles.
MythYou should avoid beef if you want to lose weight.+
RealityLean cuts of beef can be included in a weight loss diet when portion sizes are controlled.

Healthy Recipes

Herb-Crusted Beef Heel of Round with Quinoa Salad

This dish features a tender herb-crusted beef heel of round served alongside a refreshing quinoa salad, packed with nutrients and flavor.

Ingredients
  • 1.5 lbs beef heel of round
  • 2 tablespoons olive oil
  • 2 teaspoons garlic powder
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • Salt and pepper to taste
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup fresh parsley, chopped
  • Juice of 1 lemon
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rub the beef heel of round with olive oil, garlic powder, thyme, rosemary, salt, and pepper.
  3. 3. Roast in the oven for 25-30 minutes or until the internal temperature reaches 145°F (63°C).
  4. 4. Let the beef rest before slicing it thinly.
  5. 5. In a bowl, combine quinoa, tomatoes, cucumber, parsley, and lemon juice. Serve alongside the beef.

Spicy Beef Heel of Round Stir-Fry

A quick and flavorful stir-fry featuring lean beef heel of round, colorful vegetables, and a spicy sauce for a healthy meal.

Ingredients
  • 1 lb beef heel of round, thinly sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sriracha
  • 1 tablespoon ginger, minced
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons sesame oil
  • Cooked brown rice for serving
Instructions
  1. 1. In a bowl, mix soy sauce, sriracha, and ginger; marinate the beef for 15 minutes.
  2. 2. Heat sesame oil in a large pan over medium-high heat and add the marinated beef.
  3. 3. Stir-fry for 3-4 minutes until browned, then add bell pepper, broccoli, and carrot.
  4. 4. Cook for another 5 minutes until vegetables are tender-crisp.
  5. 5. Serve hot over cooked brown rice.

Beef Heel of Round Tacos with Avocado Salsa

These healthy tacos are filled with seasoned beef heel of round and topped with a zesty avocado salsa for a fresh twist.

Ingredients
  • 1 lb beef heel of round, ground
  • 1 tablespoon taco seasoning
  • 8 corn tortillas
  • 1 avocado, diced
  • 1/2 red onion, diced
  • 1 lime, juiced
  • 1/4 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a skillet, cook ground beef heel of round over medium heat until browned; add taco seasoning and mix well.
  2. 2. In a separate bowl, combine avocado, red onion, lime juice, cilantro, and salt to make the salsa.
  3. 3. Warm corn tortillas in a dry skillet.
  4. 4. Assemble tacos by filling tortillas with beef and topping with avocado salsa.
  5. 5. Serve immediately.

Beef Heel of Round and Vegetable Skewers

Grilled skewers of marinated beef heel of round and seasonal vegetables make for a delicious and healthy outdoor meal.

Ingredients
  • 1 lb beef heel of round, cubed
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon garlic powder
  • 1 zucchini, sliced
  • 1 bell pepper, cubed
  • 1 red onion, cubed
  • Salt and pepper to taste
  • Wooden skewers, soaked in water
Instructions
  1. 1. In a bowl, mix olive oil, balsamic vinegar, garlic powder, salt, and pepper; add beef cubes and marinate for 30 minutes.
  2. 2. Thread beef and vegetables onto skewers alternately.
  3. 3. Preheat the grill to medium-high heat and grill skewers for 10-12 minutes, turning occasionally.
  4. 4. Serve hot with a side of whole grain bread.

Slow Cooker Beef Heel of Round with Root Vegetables

A comforting slow-cooked meal featuring beef heel of round and hearty root vegetables, perfect for a healthy family dinner.

Ingredients
  • 2 lbs beef heel of round
  • 4 carrots, chopped
  • 4 potatoes, chopped
  • 1 onion, quartered
  • 4 cups beef broth
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. Place beef heel of round in the slow cooker and season with salt, pepper, and thyme.
  2. 2. Add carrots, potatoes, onion, beef broth, and Worcestershire sauce.
  3. 3. Cover and cook on low for 8 hours or until beef is tender.
  4. 4. Slice the beef and serve with the vegetables and broth.

Beef Heel of Round Salad with Citrus Vinaigrette

A vibrant salad featuring sliced beef heel of round, mixed greens, and a tangy citrus vinaigrette for a refreshing meal.

Ingredients
  • 1 lb beef heel of round, grilled and sliced
  • 4 cups mixed salad greens
  • 1 orange, segmented
  • 1/2 red onion, thinly sliced
  • 1/4 cup walnuts, toasted
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the vinaigrette.
  2. 2. In a large bowl, combine mixed greens, orange segments, red onion, and walnuts.
  3. 3. Top the salad with sliced beef and drizzle with vinaigrette.
  4. 4. Serve immediately.

Beef Heel of Round Stuffed Bell Peppers

Healthy bell peppers stuffed with a savory mixture of beef heel of round, brown rice, and spices, baked to perfection.

Ingredients
  • 1 lb beef heel of round, cooked and shredded
  • 4 bell peppers, halved and seeded
  • 1 cup cooked brown rice
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 cup diced tomatoes
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix shredded beef, brown rice, cumin, paprika, diced tomatoes, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the beef mixture and place in a baking dish.
  4. 4. Sprinkle cheese on top if desired and cover with foil.
  5. 5. Bake for 30-35 minutes until peppers are tender.

Beef Heel of Round and Spinach Stuffed Portobello Mushrooms

These hearty portobello mushrooms are filled with a flavorful mixture of beef heel of round and spinach, making a healthy and satisfying dish.

Ingredients
  • 1 lb beef heel of round, cooked and chopped
  • 4 large portobello mushrooms, stems removed
  • 2 cups fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, combine chopped beef, spinach, feta cheese, garlic powder, salt, and pepper.
  3. 3. Brush portobello mushrooms with olive oil and fill with the beef mixture.
  4. 4. Place on a baking sheet and bake for 20-25 minutes until mushrooms are tender.
  5. 5. Serve warm.

Beef Heel of Round and Sweet Potato Hash

A hearty breakfast hash made with diced beef heel of round, sweet potatoes, and bell peppers, perfect for a nutritious start to the day.

Ingredients
  • 1 lb beef heel of round, diced
  • 2 medium sweet potatoes, peeled and diced
  • 1 bell pepper, diced
  • 1 onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Heat olive oil in a large skillet over medium heat.
  2. 2. Add sweet potatoes and cook for 10 minutes until slightly tender.
  3. 3. Add diced beef, bell pepper, onion, salt, and pepper; cook for another 10-15 minutes until everything is cooked through.
  4. 4. Garnish with fresh parsley and serve hot.

Frequently Asked Questions (FAQ)

What is the best cooking method for beef heel of round?

The best cooking methods include slow roasting or braising to ensure tenderness.

How should I store beef heel of round?

Store in the refrigerator for up to 3-5 days or freeze for longer preservation.

Is beef heel of round healthy?

Yes, it is a lean source of protein and contains essential nutrients like iron and zinc.

Can I use beef heel of round for grilling?

While it can be grilled, it is best suited for slow cooking methods to avoid toughness.

What are the nutritional benefits of beef heel of round?

It is high in protein, iron, and B vitamins, making it beneficial for muscle health and energy.

How do I know when beef heel of round is cooked?

Use a meat thermometer; it should reach an internal temperature of 145°F (63°C) for medium rare.

What dishes can I make with beef heel of round?

It can be used in stews, pot roasts, or sliced for sandwiches.

Is there a difference between heel of round and other cuts of beef?

Yes, heel of round is leaner and typically less tender than cuts like ribeye or tenderloin.

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Nutrients
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