Lean

Lean meat is meat with a relatively low amount of fat compared with fattier cuts or products. The term may describe a naturally lean muscle, a cut with visible fat trimmed away, or a regulated nutrition category based on fat content. In cooking, lean cuts often have less intramuscular fat to provide lubrication and flavour, so careful temperature and moisture control are important.

Examples of lean cuts

Beef tenderloin and eye of round, pork tenderloin, skinless chicken breast, venison and many fish are relatively lean compared with heavily marbled or fatty alternatives. The exact fat content varies by animal, cut, trimming and preparation. Ground meat labelled “lean” or “extra lean” must meet the applicable local labelling standard.

How to cook lean meat

• Choose the right method: quick grilling, sautéing or roasting can suit tender lean cuts; tougher lean cuts may need moist, controlled cooking to soften connective tissue.
• Control internal temperature: use a thermometer and follow the safe cooking temperature appropriate to the species, cut and jurisdiction.
• Avoid overcooking: lean meat can become dry and firm when cooked beyond the desired endpoint.
• Use suitable additions: marinades, sauces, brines or a measured amount of added fat can improve flavour and eating quality, but they do not replace safe cooking.
• Rest where appropriate: allow whole cuts to rest as part of the cooking method, accounting for carryover cooking.

Lean versus tender

Lean describes fat content. Tender describes how easily meat can be bitten or cut. A lean cut can be tender, such as beef tenderloin, or tough, such as eye of round if cooked without an appropriate method. Fat level alone does not determine tenderness.

Chef’s tip: match the cooking method to both the fat content and the connective tissue of the cut. A lean, tender steak needs different treatment from a lean, collagen-rich braising cut.