As a beef jerky lover, I’ve found that it’s hard to find a truly healthy one. Most brands use preservatives and artificial flavors in order to make the meat taste as it should.
This recipe is different because it uses real ingredients and is cooked with a dehydrator instead of smoked over an open flame. Making your beef jerky is a great way to ensure that you are getting a healthy and delicious snack.
The spices used in this recipe also help boost the jerky’s health benefits. So, if you’re looking for a quick and easy way to get some healthy snacks on the go, then consider making a batch of this beef jerky!
“Real Healthy” Beef Jerky Ingredients
- 1lb of beef
- 1 cups Fresh Squeezed Apple Juice
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1.5 tablespoons sesame seeds
- 1 teaspoon liquid smoke
- 1 tablespoon black pepper ground
- 1 teaspoon red pepper flakes
Picking the Perfect Beef
When you make beef jerky, you need to pick the right kind of beef. You don’t want too much fat on your meat, so pick one of these cuts: top round, bottom round, the eye of round, and sirloin tip.
Our Real Healthy Beef Jerky is made with one pound of sirloin tip we got at the store already sliced. I paid $9.15 at Walmart.
Prepping the Beef
Removing the Fat
Whether or not you buy pre-sliced beef, you may still need to trim the fat before making your jerky.
Remove as much of the fat as you can. Your beef jerky will last longer and taste better, so it’s well worth the effort.
If you are using pre-sliced beef, you can go to “Marinating the Beef” now. But if not, keep reading!
Slicing the Beef
Cut the beef into slices that are no bigger than ¼ inch thick.
Cut against the grain when you slice, not with it. Cutting against the grain will make the jerky easier to chew and might be better-tasting for some people.
Marinating the Beef
To make the marinade, put all ingredients in a separate container. Use a measuring cup to measure out exact amounts.
You can make a Healthy beef jerky marinade by mixing 7 ingredients. Put some beef in the container with the marinade and mix it until all the pieces are covered. Leave it in the fridge for 8 hours or more (up to 24 hours) if you want your jerky to have more flavor.
Drying the Beef Jerky
Put strips on a paper towel. Give them a few minutes to dry. Then put them in your tray in a single layer.
I recommend using a food dehydrator for the drying process. It’s a compact, inexpensive, easy-to-use device perfect for making beef jerky. I bought mine on Amazon.
- Dry your jerky evenly without the hassle of rotating trays.
- Keep your oven free for dinner while your next batch of jerky dries.
- Make a bigger jerky stash by expanding to twelve trays. Extra trays are sold separately.
Put the beef strips on the trays and dry them at 160 degrees F for 4-8 hours. Our slices were so thin that they only needed 4 hours, but if yours are thicker, they’ll need more time.
After 4 hours, check your jerky every 30-45 minutes to see if it’s cooked. Jerky is done when it is bendable without breaking.
You’ll end up with around ⅓ of the beef’s original weight in jerky. Our pound of beef turned into 6.5 ounces ( 184 g. ) of Real Healthy beef jerky.
Recipe
Makes 5 servings Preparation Time: 30 minutes Marinade Time: 6-24 hours, average 7 hours Drying Time: 4-8 hours, average 6 hours
| Ingredients | Cost |
|---|---|
| 1 lb beef — Top Round Thin cut (Milanesa) (any could work) | $9.15 per 1 lb. at Walmart |
| 1 cup Fresh Squeezed Apple Juice | Between $0,60 and $0.85 per one at Walmart |
| 1 teaspoon liquid smoke hickory | $1.34 for a 4 oz. container at Walmart (6 tsp. per oz. means that 1 teaspoon equates to 0.06 cents) |
| 1/2 teaspoon onion powder | $8-9 dollar range for a 9.75 oz. container (6 tsp. per oz. means that 1/2 teaspoon equates to 0.07 cents) |
| 1 teaspoon garlic powder | Between $4 and $5 for a 2.33 oz. container (6 tsp. per oz. means that 1 teaspoon equates to 0.28 cents) |
| 1 teaspoon red pepper flakes | $0.98 per 1.75 oz. container at Walmart (6 tsp. per oz. means that 1 teaspoon equates to 0.09 cents) |
| 1 teaspoon cracked black pepper | $4.48 per 3.12 oz. container at Walmart (6 tsp. per oz. means that 1 teaspoon equates to 0.24 cents) |
| 1.5 tablespoons sesame seeds | $2.96 for a 3.75 oz. container at Walmart (2 tbsp per oz. – 0.20 cents equates 1.5 tabletspoon to 0.15 cents) |
| Total Cost: | $10.64/6.5oz. (full cost: meat + ingredients) |
Step-By-Step Instructions
“Real Healthy” Beef Jerky
I love beef jerky, but I've discovered that it's challenging to locate a healthy brand. Making your own beef jerky is a fantastic approach to guarantee that you are receiving a nutritious and delectable snack. Make a batch of this beef jerky if you're looking for a quick and simple way to grab some healthy snacks on the road.
Equipment
Ingredients
Instructions
- Cut off the fat from your beef.
- If you are not using pre-sliced beef, freeze the meat for 1-2 hours and into slices that are no thicker than ¼ inch.
- Mix ingredients for the marinade. Add your beef to marinade and put it in the fridge for 6-24 hours.
- Remove any excess marinade with paper towels before you cook it.
- Dry your thin strips of meat at 160 degrees Fahrenheit for 4-5 hours or 5-8 hours if they are thick.
Nutrition
Serving: 36.8g | Calories: 199kcal | Carbohydrates: 4.7g | Protein: 28.3g | Fat: 7.1g | Saturated Fat: 2.7g | Cholesterol: 81mg | Sodium: 63mg | Potassium: 410mg | Fiber: 0.8g | Sugar: 0.3g | Calcium: 35mg | Iron: 18mg
QUOTE:
"You might be a redneck if you think that beef jerky and moon pies are two of the major food groups."
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About the Author
Charles Joseph
In 2017, a good friend introduced me to the most amazing beef jerky I had ever tasted. And his source was from the most unexpected of places--a random guy in Thailand whom he had met while living there. Although I had been eating jerky since as far back as I could remember, I was genuinely blown away by the flavor. I realized the best beef jerky doesn't come from a store. This experience inspired me to create Beef Jerky Hub and put into writing all the things I've since learned about this amazing food. If you're interested, you can read more about my story here.