Ostrich, top loin, cooked

Ostrich top loin is the cut most cooks reach for when they want a beef-like steak without beef; despite classifying as poultry, ostrich is a red meat, dark and fine-grained, with a flavor closer to lean beef than chicken. It is typically pan-seared or grilled quickly over high heat and served medium-rare to medium, since the low fat content means it toughens fast if overcooked. Ostrich steaks work well sliced thin over salads, in stir-fries, or plated simply with a pan sauce, black pepper, or a red wine reduction the way you'd treat a filet mignon.

Because it's sold mostly as steaks or medallions rather than whole birds, look for cuts with a deep red color and minimal connective tissue, and store it in the coldest part of the refrigerator, using it within a couple of days or freezing for longer. At 155 calories and 28.1 grams of protein per 100 grams, a serving supplies more than half a day's protein (56% DV) while staying low in fat (3.87 grams) and sodium (77 milligrams), making it a straightforward way to build a lean dinner around a single seared cut rather than relying on heavier sauces or sides. It's also a source of iron (18% DV), useful to keep in mind alongside its protein role in the meal.