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Frying steak

Cut from the leaner parts of the beef.

Cooking method
Frying	5 - 10 minutes
barbecue	5 - 10 minutes

Nutritional value
energy	108 kcal
fat	1.9 g
iron	1.6 mg

Rump steak

Cut from the rump. Sear the steak in a very hot pan and keep it moving during cooking.

Cooking method
frying	3 - 5 minutes
barbecue	3 - 5 minutes

Nutritional value
energy	109 kcal
fat	1.5 g
iron	2.0 mg

Marbled braising steak

Sear slightly, add hot liquid (e.g. stock) and cook with the lid on.

Cooking method
Boiling	120 - 150 minutes
stewing	120 - 150 minutes
braising	120 - 150 minutes

Nutritional value
energy	188 kcal
fat	12.1 g
iron	2.5 mg

Marbled rolled beef

Baste and turn the meat regularly. Season afterwards.

Cooking method
Braising	120 - 150 minutes

Nutritional value
energy	188 kcal
fat	12.1 g
iron	2.5 mg

Sirloin steak

Characteristic of the sirloin steak is the thin layer of fat along the edge, which you can remove after cooking if you want to. Before cooking, make a few small cuts in the fat round the edge. This prevents the meat curling. A sirloin steak is cut from the fillet area. A sirloin steak with fillet and bone is called a T-bone steak.

Cooking method
frying	6 - 8 minutes
barbecue	6 - 8 minutes

Nutritional value
energy	145 kcal
fat	6.0 g
iron	2.5 mg

Diced stewing steak

Ideal for stews and casseroles. Braised dishes taste even better when eaten the next day.

Cooking method
braising / stewing	120 minutes

Nutritional value
energy	115 kcal
fat	2.9 g
iron	2.5 mg

Hamburger

A real hamburger consists of 100% beef. A hamburger contains a relatively high amount of zinc, which is good for the immune system.

Cooking method
frying	6 - 8 minutes
barbecue	6 - 8 minutes

Nutritional value
energy	230 kcal
fat	15.9 g
iron	2.4 mg

Flank

This is cut from the breast and is marbled with fat. In the Netherlands, flank is often eaten with the ‘hutspot’ stew.

Cooking method
boiling	120 minutes
braising	120 minutes
stewing	120 minutes

Nutritional value
energy	166 kcal
fat	9.4 g
iron	2.5 mg

Baby-top

Baby-top is cut from the rear of the animal. Sear the meat in a very hot pan (to retain the juices) and keep it moving during cooking.

Cooking method
frying	3 - 5 minutes
barbecue	3 - 5 minutes

Nutritional value
energy	109 kcal
fat	1.5 g
iron	2.0 mg

Rolled sirloin

Roast rolled sirloin is delicious in sandwiches. Important: After roasting, allow to rest before carving. Use a meat thermometer to check whether the meat is cooked. Push the thermometer into the thickest part of the meat. If the temperature reads 60 - 65°, the meat is cooked; if it reads 50 - 55° it will be pink. If you do not have a thermometer, prick the meat with a knitting needle or skewer to check whether it is cooked. If the juices run clear, it is ready.

Cooking method
roasting	45 minutes per kilogram
barbecue/grill	45 minutes per kilogram

Nutritional value
energy	126 kcal
fat	4 g
iron	2.0 mg

Lean braising steak

Lean braising steak should be braised or stewed gently. Leave the meat to cook very slowly. The juice from lean braising steak is delicious.

Cooking method
braising	100 - 120 minutes
stewing	100 - 120 minutes

Nutritional value
energy	108 kcal
fat	1.9 g
iron	1.6 mg

Tenderloin

Tenderloin is the narrowest and best cut of beef. A Chateaubriand (300g) is a thick slice of beef fillet. Small pieces of tenderloin (50 - 60g) are called filet mignon.

Cooking method
frying	3 - 5 minutes
barbecue	3 - 5 minutes

Nutritional value
energy	116 kcal
fat	2.3 g
iron	2.0 mg

Oxtail

Oxtail makes wonderful soup. Coat pieces of oxtail in flour and brown them together with a bouquet garni. This is a bundle of herbs used to prepare soup, stock, and various stews. The bouquet is boiled with the other ingredients, but is removed prior to consumption. There is no generic recipe for bouquet garni, but most recipes include parsley, thyme and bay leaves. Then simmer until cooked.

Cooking method
boiling/soaking	180 minutes
braising	180 minutes
stewing	180 minutes

Nutritional value
energy	113 kcal
fat	2.6 g
iron	2.0 mg

Entrecote

This meat is marbled (i.e. it contains some fat) which keeps it deliciously tender. Entrecote is quick to prepare and - like rump steak - can be eaten pink (rare).

Cooking method
frying	4 - 6 minutes
barbecue	4 - 6 minutes

Nutritional value
energy	171 kcal
fat	9.7 g
iron	2.5 mg

Roasting joint

Roast beef should be pink on the inside when cooked. Always cover the joint with aluminium foil and allow to rest for 10 minutes before carving.

Cooking method
roasting	25 - 30 minutes

Nutritional value
energy	122 kcal
fat	3.4 g
iron	2.1 mg

Beef mince

Beef mince is leaner and contains a lot of vitamins and iron. Because of its lower percentage of fat, it is also dryer than ‘half and half’.

Cooking method
(stir-)frying	8 - 10 minutes
barbecue	8 - 10 minutes roasting (meat loaf)

Nutritional value
energy	234 kcal
fat	17.6 g
iron	2.4 mg

Ox liver

Make a few cuts in the edges of the liver before cooking or remove the membrane. This prevents it curling. Liver contains high levels of vitamin A.

Cooking method
(stir-)frying	6 - 8 minutes
grilling	6 - 8 minutes
boiling	30 - 35 minutes

Nutritional value
energy	124 kcal
fat	3.6 g
iron	7 mg

Lean stewing steak

Ideal for use in stews, soups and casseroles.

Cooking method
boiling/soaking	120 - 150 minutes
braising	120 - 150 minutes
stewing	120 - 150 minutes

Nutritional value
energy	115 kcal
fat	2.9 g
iron	2.2 mg

Beef goujons

Beef goujons are made of lean beef. They cook quickly so they stay nice and tender.

Cooking method
(Stir-)frying	4 - 5 minutes
frying	6 - 7 minutes

Nutritional value
energy	108 kcal
fat	1.9 g
iron	1.6 mg

Fore-rib steak

Fine fore-rib steaks are the most tender beef skirt and the quickest to prepare.

Cooking method
braising	150 - 180 minutes
stewing	150 - 180 minutes

Nutritional value
energy	171 kcal
fat	9.7 g
iron	2.5 mg

Beef sausage

There are many different sorts and sizes of sausages. Soak in hot water for five minutes before cooking; they will then spit less during cooking.

Cooking method
frying	18 - 20 minutes
barbecue	18 - 20 minutes

Nutritional value
energy	234 kcal
fat	17.6 g
iron	2.4 mg

Beef shin

Beef shin consists of meat and bone marrow and comes from the top of the leg. Shin off the bone is used for casseroles.

Cooking method
boiling/soaking	150 - 180 minutes
braising	150 - 180 minutes
stewing 150 - 180 minutes

Nutritional value
energy	113 kcal
fat	2.6 g,iron

Beef escalope

Beef escalopes are made of lean, tender cuts of beef. An escalope is a type of steak that is quick to prepare.

Cooking method
Frying	2 - 4 minutes
barbecue	2 - 4 minutes

Nutritional value
energy	108 kcal
fat	1.9 g
iron	1.6 mg

Ox tongue

Ox tongue is used among other things for making stock for soups, sauces and casseroles.

Cooking method
boiling/soaking	150 - 180 minutes

Nutritional value
energy	188 kcal
fat	13.2 g
iron	3.0 mg

Beef olives

Beef olives are made of mincemeat wrapped in a thin piece of lean beef.

Cooking method
frying	12 - 15 minutes

Nutritional value
energy	212 kcal
fat	14.1 g
iron	2.47 mg

Shoulder steak

As its name suggests, shoulder steak comes from the shoulder. It has a tendon running through it. The tendon softens during cooking and can be eaten.

Cooking method
braising	130 - 160 minutes
stewing	130 - 160 minutes

Nutritional value
energy	129 kcal
fat	5.1 g
iron	2.5 mg

Steak Tartare

Steak tartare is made of 100% beef. If cooked, it should stay pink on the inside. If it is cooked through, the meat becomes dry. Steak tartare should be cooked on the day of purchase.

Cooking method
frying	4 - 5 minutes
barbecue	4 - 5 minutes

Nutritional value
energy	127 kcal
fat	4.4 g
iron	2.0 mg