Lean meat should contain less than 5 grams of fat per 100 grams, And above all, the minimum amount of saturated fatty acids that can increase the level of “bad” cholesterol (LDL). Experts from the American Society of Cardiology and the World Health Organization emphasize that chicken breast without skin (1-2 g of fat) or beef ligawa (2-3 g) is a tasty way to take care of the heart without remorse.
An intriguing discovery flows from the study at the American Journal of Clinical Nutrition (2019), which compared the influence of red meat, white meat and vegetable protein. The results indicate that Diets based on lean red meat, unlike processed products, do not increase LDL-C compared to poultry. What’s more, the 2005 study at the European Journal of Clinical Nutrition has shown that low-fat beef may even lower LDL-C in healthy people and with hypercholesterolemia, using a diet poor in saturated fatty acids.
Ligawa, often called “false tenderloin” comes from the cross part of the cow’s guide – the rear, heavily working muscle party. For this reason, it has a characteristic structure of long, elastic fibers and an intensely red color. After careful removal of the outer layer of fat, the ligawa contains only 2-3 grams of fat per 100 grams. Compared to fatty pieces, i.e. pork neck and ribs, the ligawa is almost ascetic, but it does not lose its taste or nutritional value.
150 g of cooked league is up to 37.5 g of full -fledged protein – muscle building material, which supports the regeneration and maintenance of muscle mass, especially in physically active people and older age. This portion provides ok. 210 kcaland at the same time offers heme iron (2.7 mg/100 g)which the body absorbs better than its vegetable form – it is great help in the fight against anemia. We will also find in Ligawa zinc, phosphorus and seleniumstrengthening the body’s immunity, as well as vitamins B2, B3, B6 and B12, which support metabolism, nervous system and energy levels. For people over 40 and 50, who must particularly care for bone, muscles and immune system, the league becomes a valuable element of the diet.
By including the league into our menu, we can enjoy the taste of beef without weighing the body with excess fat. However, the key to the full benefit is how to prepare it and moderate. Observation studies indicate that high intake of red meat, especially processed, may increase the risk of cardiovascular disease. However, the league minimizes this risk, especially when she is accompanied by vegetables, whole grain accessories and healthy fats. For this reason, we should avoid serving it in the company of heavy sauces or deep frying.
The delicate but compact structure of the league makes it ideal for baking, stewing or grilling. However, too long cooking can make it dry, which is why chefs recommend short, intense frying or burning to medium frying (medium-rare) to maintain its natural softness and taste.
- Pickling: Prepare a marinade with 2 tablespoons of olive oil, 1 tablespoon of balsamic vinegar, 1 teaspoon of dried marjoram and 1 teaspoon of lovage. Optionally, add a clove of garlic or a pinch of lemon pepper for the Mediterranean note. Mary of the league at room temperature for 2-3 hours, turning every hour to make the flavors evenly penetrate deep into the fibers. In the fridge, marinating can be extended to 12 hours for a more intensive effect. Attention: Avoid excess salt in marinade so as not to dry the meat.
- Frying: Heat the pan (preferably cast iron) to high temperature until it starts to smoke slightly. Use the minimum amount of oil (1 teaspoon) and fry the league for 3-4 minutes on each side for the degree of frying medium-rare (internal temperature 55-60 ° C). The agent will remain pink, and the outside will gain an appetizing, caramelized shell. After frying, put the league to a plate and cover with aluminum foil for 5-7 minutes. Do not skip this step – cutting immediately after frying will make the juices flow out and the meat will lose humidity.
- Roasting: Fry the league briefly (2 minutes on each side), then place in the sleeve for baking with additives, e.g. onions, garlic and a branch of fresh rosemary. Bake in an oven preheated to 200 ° C for about 60 minutes. For the last 15 minutes, open the sleeve so that the meat gained a ruddy, crunchy surface. The internal temperature for Medium-Rare is 55-60 ° C, for the medium 60-65 ° C (use a kitchen thermometer).
Experiment with spices: lemon pepper, coriander grains, fresh rosemary or thyme will add a Mediterranean ligawa or oriental character. For an Asian twist, try the marinade of soy sauce, ginger and a bit of honey – ideal for stir -fry made of thinly chopped league.
Sources: Teragota.pl, Pubmed
