Ostrich, inside leg, cooked

The inside leg is one of the leaner, more tender cuts of ostrich, comparable to a beef inside round, and it is typically cooked quickly as steaks or medallions rather than braised, since the low fat content means long, slow cooking dries it out rather than tenderizing it. Pan-searing to medium-rare, then resting and slicing thin against the grain, keeps it juicy; it also takes well to a marinade of citrus, garlic, and herbs before grilling, echoing preparations used for lean beef or venison steaks. Thin-pounded cutlets breaded and quickly fried are another common route, giving a crisp exterior without overcooking the delicate interior.

Once cooked, refrigerate leftover ostrich leg promptly and use it within a few days, or slice it cold for sandwiches. A 3-ounce serving (85 g) has 141 calories and 1.94 g of fat, with 29 g of protein, 58% of the daily value, one of the higher protein shares among the poultry and game meats in this comparison, plus 17% of the daily value for iron. It is a lean cut worth building a meal around when a beef-like texture and flavor is wanted without the fat of a traditional steak, and it pairs well with a simple pan sauce or a peppery salad.