Ostrich, outside leg, raw

Ostrich outside leg is a firmer, slightly more worked muscle than the inside leg cut, which makes it well suited to slower cooking methods like braising or slow-roasting, though it can still be grilled or pan-seared if sliced thin against the grain. Its flavor is deep and beef-like, and it takes well to the same treatments as a lean cut of round or flank steak, whether marinated and grilled for fajitas, braised in a red wine or tomato-based sauce, or ground for burgers and chili. Because ostrich meat has very little fat, braises benefit from added liquid and a longer, gentler cook to keep the muscle fibers tender rather than chewy.

Select ostrich outside leg meat that is deep red and firm to the touch, and store it refrigerated for a short time or frozen for longer, treating it like any fresh beef cut. A cooked 85-gram serving provides 115 calories, 22.9 grams of protein at 46% of the daily value, and just 1.96 grams of fat, making it one of the leaner ways to reach a high-protein target at dinner. Sodium runs a bit higher than some other ostrich cuts at 90 milligrams per serving, and iron covers 15% of the daily value, so pairing it with a vegetable side and light seasoning keeps the meal balanced.