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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 in roasts, stews, and braises due to its tenderness when cooked properly.

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

Calories173 kcal
Water
61%
Fiber0g
Total33.0g
Protein
26g(79%)
Fats
7g(21%)
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 B vitamins that are crucial for energy metabolism and brain health.
✓Low in carbohydrates, making it suitable for low-carb diets.

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 purine content.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose cuts that are bright red with minimal marbling for the best quality. Avoid any that appear brown or have a strong odor.

How to Store

Store in the refrigerator if using within a few days, or freeze for longer storage. Wrap tightly to prevent air exposure.

Myths vs Realities

MythRed meat is unhealthy and should be avoided.+
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 of beef have varying levels of fat, protein, and nutrients.
MythCooking beef well done is the only safe way to eat it.+
RealityAs long as beef is cooked to the appropriate internal temperature, it can be safely enjoyed medium rare.

Healthy Recipes

Herb-Crusted Beef Heel of Round

This herb-crusted beef heel of round is marinated with fresh herbs and roasted to perfection, offering a flavorful and lean protein option.

Ingredients
  • 2 lbs beef heel of round
  • 2 tablespoons olive oil
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme, chopped
  • 4 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a small bowl, mix olive oil, rosemary, thyme, garlic, salt, and pepper to create a marinade.
  3. 3. Rub the marinade all over the beef heel of round and let it sit for at least 30 minutes before roasting.
  4. 4. Place the beef in a roasting pan and cook for about 1 hour or until the internal temperature reaches 145°F (63°C).
  5. 5. Let it rest for 10 minutes before slicing and serving.

Beef Heel of Round Stir-Fry

Quick and nutritious, this beef heel of round stir-fry is packed with colorful vegetables and a savory sauce, perfect for a weeknight dinner.

Ingredients
  • 1 lb beef heel of round, thinly sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 green onions, chopped
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add the sliced beef and cook until browned, about 5 minutes.
  3. 3. Stir in the bell pepper, broccoli, and carrot, and cook for another 5 minutes.
  4. 4. Add soy sauce and green onions, stir well, and cook for an additional 2 minutes.
  5. 5. Serve hot over brown rice or quinoa.

Beef Heel of Round Tacos with Avocado Salsa

These flavorful tacos feature seasoned beef heel of round topped with a fresh avocado salsa, making for a healthy twist on a classic dish.

Ingredients
  • 1 lb beef heel of round, cooked and shredded
  • 8 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 cup red onion, chopped
  • 1 lime, juiced
  • Cilantro for garnish
Instructions
  1. 1. In a bowl, combine avocado, tomato, red onion, lime juice, and salt to make the salsa.
  2. 2. Warm the corn tortillas in a skillet until pliable.
  3. 3. Fill each tortilla with shredded beef and top with avocado salsa.
  4. 4. Garnish with cilantro and serve immediately.

Beef Heel of Round and Quinoa Bowl

This nourishing quinoa bowl features tender beef heel of round, fresh vegetables, and a zesty dressing for a complete meal.

Ingredients
  • 1 lb beef heel of round, grilled and sliced
  • 1 cup cooked quinoa
  • 1 cup spinach, chopped
  • 1/2 cucumber, diced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. In a large bowl, combine cooked quinoa, spinach, cucumber, and feta cheese.
  2. 2. Top with sliced beef heel of round.
  3. 3. Drizzle with balsamic vinaigrette and toss gently to combine.
  4. 4. Serve chilled or at room temperature.

Spicy Beef Heel of Round Lettuce Wraps

These spicy lettuce wraps are filled with seasoned beef heel of round and crunchy vegetables, offering a low-carb and flavorful option.

Ingredients
  • 1 lb beef heel of round, ground
  • 1 tablespoon chili paste
  • 1 tablespoon soy sauce
  • 1 cup shredded carrots
  • 1 cup bell pepper, diced
  • 1 head of butter lettuce, leaves separated
Instructions
  1. 1. In a skillet, cook ground beef heel of round over medium heat until browned.
  2. 2. Stir in chili paste and soy sauce, cooking for another 2 minutes.
  3. 3. Remove from heat and mix in shredded carrots and bell pepper.
  4. 4. Spoon the beef mixture into lettuce leaves and serve as wraps.

Beef Heel of Round Salad with Citrus Dressing

This vibrant salad features grilled beef heel of round over mixed greens, topped with a refreshing citrus dressing for a light meal.

Ingredients
  • 1 lb beef heel of round, grilled and sliced
  • 4 cups mixed greens
  • 1 orange, segmented
  • 1/2 red onion, thinly sliced
  • 1/4 cup walnuts, toasted
  • 2 tablespoons olive oil
  • 1 tablespoon orange juice
Instructions
  1. 1. In a large bowl, combine mixed greens, orange segments, red onion, and walnuts.
  2. 2. In a small bowl, whisk together olive oil and orange juice to make the dressing.
  3. 3. Top the salad with sliced beef heel of round and drizzle with dressing.
  4. 4. Toss gently and serve immediately.

Beef Heel of Round Stuffed Peppers

These stuffed peppers are filled with a savory mixture of beef heel of round, brown rice, and spices, baked until tender and delicious.

Ingredients
  • 1 lb beef heel of round, cooked and diced
  • 4 bell peppers, halved and seeded
  • 1 cup cooked brown rice
  • 1 can diced tomatoes
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix diced beef, cooked rice, diced tomatoes, cumin, salt, and pepper.
  3. 3. Stuff each bell pepper half with the beef mixture and place in a baking dish.
  4. 4. Cover with foil and bake for 30 minutes, then uncover and bake for an additional 10 minutes.
  5. 5. Serve warm.

Beef Heel of Round and Vegetable Skewers

Grilled beef heel of round skewers paired with colorful vegetables make for a healthy and fun meal option, perfect for summer barbecues.

Ingredients
  • 1 lb beef heel of round, cubed
  • 1 zucchini, sliced
  • 1 bell pepper, cubed
  • 1 red onion, cubed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, toss beef cubes and vegetables with olive oil, salt, and pepper.
  3. 3. Thread the beef and vegetables onto skewers alternately.
  4. 4. Grill skewers for about 10-12 minutes, turning occasionally, until beef is cooked to desired doneness.
  5. 5. Serve hot.

Slow Cooker Beef Heel of Round with Vegetables

This slow cooker recipe allows the beef heel of round to become tender and flavorful, paired with hearty vegetables for a comforting meal.

Ingredients
  • 2 lbs beef heel of round
  • 4 carrots, chopped
  • 3 potatoes, diced
  • 1 onion, quartered
  • 2 cups beef broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. Place the beef heel of round in the slow cooker and season with salt, pepper, and thyme.
  2. 2. Add carrots, potatoes, and onion around the beef.
  3. 3. Pour beef broth over the top and cover the slow cooker.
  4. 4. Cook on low for 8 hours or until the beef is tender.
  5. 5. Slice and serve with the vegetables.

Beef Heel of Round and Sweet Potato Hash

This hearty hash combines diced beef heel of round with sweet potatoes and spices for a nutritious breakfast or brunch option.

Ingredients
  • 1 lb beef heel of round, cooked and diced
  • 2 sweet potatoes, peeled and diced
  • 1 bell pepper, diced
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat.
  2. 2. Add sweet potatoes and cook for about 10 minutes until they start to soften.
  3. 3. Stir in bell pepper, onion, and diced beef, cooking until vegetables are tender and beef is heated through.
  4. 4. Season with salt and pepper, and serve warm.

Frequently Asked Questions (FAQ)

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

Slow roasting or braising is recommended to ensure tenderness.

How should I store leftover beef heel of round?

Store in an airtight container in the refrigerator for up to 3-4 days.

Is beef heel of round a healthy choice?

Yes, it is lean and high in protein, making it a healthy option when consumed in moderation.

Can I freeze beef heel of round?

Yes, it can be frozen for up to 6 months. Wrap it tightly to prevent freezer burn.

What are some common recipes using beef heel of round?

Common recipes include beef stew, pot roast, and stir-fry.

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 sides pair well with beef heel of round?

Vegetables, mashed potatoes, and rice are great side dishes.

How can I enhance the flavor of beef heel of round?

Marinating with herbs and spices or using a dry rub can enhance its flavor.

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Comparisons
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Nutrients
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