On a budget? Beef makes cents on your menu

Milk, eggs, fruit, bread, meat.

That's a pretty typical grocery list. Yet in this tight economy, when it comes to "meat," shoppers tend to think beef is out of the budget.

Sure, prime rib or a beef tenderloin (from which filet mignon is cut) for a family gathering still will put a dent in your wallet, but wholesale beef prices have hit an industry low. Some cuts have dropped more than 8 percent from this time last year, according to numbers from the National Cattleman's Beef Association and Fresh Look. While overall retail beef prices are up a modest 2.8 percent (an average of $3.61/pound), top loin, top sirloin, rib-eye and loin stew meat have dropped 2.4 percent to 8.5 percent.

"We expect consumers will continue to see resulting price declines at retail within the upcoming three- to six-week time frame," said Mary Bartz, spokeswoman for the beef organization.

With smart shopping and learning more about the cuts of beef, experts say you can fit beef into any budget.

"Right now everybody's cost-conscious. People think eating healthy is expensive, but it doesn't have to be if you plan ahead," says Maribel Cabrales, healthy lifestyle adviser with Meijer.

The less-expensive cuts come from the chuck, round and plate (breast) of the cow, explains Matt Ascot, a third-generation butcher at Ascot Meats in Prospect Heights. Those cuts contain less fat and are therefore leaner - a double bonus for those watching the scale.

"The chuck and round require more prep and slow cooking to break it down into a tender meat," he said.

Unlike a filet mignon that's naturally tender and flavorful, chuck and round need a marinade and/or long cooking to break down protein strands.

He warns cooks to keep marinade ingredients simple and prep time reasonable or the meat doesn't become as big of a bargain. If you have to go store to store looking for star anise or juniper berries, then the cost of the dish increases.

"You have to take into consideration the whole process," Ascot said. "With a prime cut, you don't have to dress it up to make it tender."

Cabrales said shoppers should be familiar with prices and with the people at the meat counter. Read grocery store sales fliers or check Web sites for weekly specials and plan your meals around sale items.

Roasts typically cost less per pound than steaks and make for fiscally responsible purchases. Large roasts, for example, can be cut into steaks at home. Put each steak in a freezer, zip-close bag and take it out as you need it, she suggests.

"When you get a roast, you get a lot of meat at an inexpensive price," Cabrales said. "Look at what's on sale and see how it's packaged. Stock up on sale items."

Buy "family-sized" or "value-pack" packages of steaks (look for names such as flat iron, chuck tender or top sirloin) or ground beef and divvy it up for use later in the week or the month - you'll save yourself some prep time and possibly a trip to the store.

"Buying in large quantities adds up to considerable savings," Ascot said. He said properly wrapped, roasts and steaks can last in the freezer up to a year. Vacuum sealers can pay for themselves in a few months, he added.

Meijer recently had choice bottom round roast at $2.98 while a family pack of eye round roast rang up at $3.29. The other week I spied select cuts for $1.88 a pound at Dominick's. You'll pay higher prices for prime grade cuts usually found at specialty grocers and butcher shops. (The grading refers to the amount of fatty marbeling in the meat: the more marbeling (prime), the more juicy and tender.)

Ground beef is thought of as an evergreen budget buy, but keep in mind that the lower the percentage of fat, the higher the price. Ground chuck (more fat) can be substituted in recipes calling for ground sirloin (leanest), though you might want to drain the fat from the pan. Or, get leaner ground chuck by rinsing the fat away: put browned meat into a colander, rinse it with warm/hot water, shake off excess water and proceed with recipe.

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