When brisket is cooked correctly, it has a rich, meaty flavor with a nice fat crust. It’s also affordable and an excellent choice for your next BBQ or dinner party.
However, brisket is higher in saturated fat than other meat cuts. This can lead to high cholesterol levels if eaten in excess.
Protein
A 3-ounce serving of brisket provides 22 grams of protein, about the same amount as in three eggs or one chicken breast. It also contains other important nutrients, including zinc, B vitamins, and thiamin. However, brisket can be high in fat and sodium, so it is best to consume it in moderation.
If you are on a low-fat diet, choosing a lean cut of beef, such as tenderloin or 97 percent lean ground beef, is crucial. This way, you can enjoy the savory taste of brisket without worrying about how many calories it will add to your meal. According to the Harvard School of Public Health, consuming more than 18 ounces of red meat daily could increase your risk of colon cancer. When choosing a brisket, opt for the flat cut, which is much leaner than the fatty point cut. Also, try to eat it a day or two after you roast it. This will allow the brisket to cool down and soak up all the wonderful flavors from the cooking liquid. You can then slice it against the grain and reheat it in the gravy or cooking juices.
The best beef brisket is also an excellent source of omega-3 fatty acids, which can help lower bad cholesterol levels, known as LDLs. It is also rich in antioxidants, which can help to fight free radical damage to the body.
Vitamins
Brisket is a lean cut of beef and contains protein, which is essential for good health. However, it also contains fat and calories. A 3-ounce serving of brisket contains 285 calories and 21 grams of fat. In comparison, a serving of steak has 170 calories and 4 grams of fat. A brisket cooked low and slow is a healthier option than one cooked at high heat levels, which can cause carcinogens to form in the meat. The low-fat meat is rich in Vitamins B and C and iron. Its Vitamin C content is vital for immune function, and its iron helps maintain healthy blood cells. In addition to these vitamins, brisket is also rich in zinc, which is vital for developing bones and teeth.
If you cook a brisket correctly, its fat will act as a self-baster during the cooking process. This is because the fat will drip onto the brisket and potatoes, allowing them to braise. The fatty layer on the outside of the brisket also adds flavor to the meat. However, it is crucial to do the brisket fat sparingly. Too much fat will result in a dry and tough brisket.
Beef brisket is also rich in conjugated linoleic acid, an omega-9 fatty acid that regulates cholesterol levels.
Minerals
Unlike beef steaks, portions of multiple muscle groups cooked quickly over high heat, brisket is one cut of meat from the pectoral muscles. It has to be cooked low and slow to break down the tough muscle fibers and make it edible. This technique also helps to eliminate carcinogens that form when meat is cooked at high temperatures.
Brisket is rich in minerals, particularly zinc, phosphorous, and iron. It is also a good folic acid, potassium, and vitamin B6 source. The minerals in brisket help with bone health, blood sugar control, and digestion.
When cooking brisket, it is important to sear the meat all over before starting the slow cooking process. This releases flavor and protects the meat from drying out on the top when cooked over a long period. In addition, it is helpful to add aromatics and liquid, such as broth, beer, ketchup, or sauce, to the pan for additional flavor. Also, it is recommended always to rest the meat after cooking, which allows the moisture to redistribute and the muscle fibers to relax.
Fat
Fresh brisket isn’t the most tender cut of beef, but it can become buttery and filling with the right cooking method. The key is to cook low and slow. This long, slow cook breaks down the muscle fibers in a tough cut of meat, making it more tender. When dealing with a brisket, you’ll notice that the “point” side is covered in a thick fat cap, and that’s the layer you want to keep on the entire cut. This fatty layer acts as an insulator, keeping the moisture in the meat. Without this fatty layer, the juices would run out as you slice the meat, leaving you with dry and flavorless brisket. You’ll also be able to use that fat as beef tallow when you’re done cooking your brisket. This oil is good for you, providing a healthy source of saturated fats. It has been shown to help reduce cholesterol and lower blood pressure.
Adding brisket to your diet can help you meet your recommended intake of red meat per week. Just be sure to eat it in moderation, as too much red meat has been linked to a higher risk of heart disease, cancer, and diabetes. According to Harvard Health, two to three servings of red meat per week is recommended for optimal health.
