we all know that sometimes it can difficult to maintain proper diet while on the go, away from home at your job or in class, ect. protien bars are expensive buggers, going for over a dollar a piece if you buy them right. otherwise, more.
i could never bring myself to justify the cost of these when i know that there is a simple way that i can Eat Meat, anywhere i want, and i will share this secret with you, with no fat and no carbs.
I make jerky
at first it may sound like a lot of effort. it's not.
what you need: lean beef with minimal marbling and not a lot of fat.
so you want to buy either a rump roast, a cross rib, or a sirloin tip, or eye of round roast. all of which are very lean, and it is easy to trim off what fat is there. they are also fairly cheap, usually going for around 3 bucks a pound.
many places slice what is called a Bottom Round Flat( which is also cut into Rump Roasts, same thing.) about 1/4 inch thick. this is often used to make carne asada.
but that's not what we are doing today. buy the meat sliced if you can. otherwise, get the roast. about 4 pounds worth. throw the thing in your freezer for about an hour or 2 so it gets a bit firm so that it is easier to slice. then grab the biggest and sharpest knife that you have, clean off as much fat as you can. this is important, since leaving it on will compromise the shelf life of your jerky. then slice it thinly.
roll out the parchement paper or the aluminum foil onto the counter. you are going to lay out each piece and sprinkle garlic salt and pepper onto the meat. if you like it spicy add crushed red chile flakes. then mix up a jerky marinade. soy sauce, lemon juice, vinegar, bullseye barbecue and a shot of bourbon is usually what i will use. you can add liquid smoke too. add enough to cover. i really dont measure these things out.
i let marinade for 2 days. then pull it out. now not everyone has a food dehydrator or a smoker but i smoke the meat before drying it out.
one easy way that i have found to dry it is in the oven. i can get mine to go down to 140 degrees. you arent trying to cook the meat, just dry it out. i layer it on one of those mesh cooling racks so that it gets air circulation from both sides. you could probably get away with using a cookie sheet and flipping the jerky over.
i let it sit in 140degree oven for about 6 hours, or just until i feel that it is dry enough. remember that it will dry out on it's own afterwards too.
there are many recipes for jerky that you can find on google.
it can be fun to make and is an awesome snack.