[Recipes] Healthy Beef Jerky: Oven-Dried Lean Jerky Strips

Hands-On Time: 20 minutes | Total Time: 6–8 hours (including marinating and drying)

Ingredients:

For the Jerky:

• 1 pound lean beef (top round, sirloin, or flank steak)
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon Worcestershire sauce
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• ½ teaspoon smoked paprika (optional for a smoky flavor)
• ½ teaspoon black pepper
• ¼ teaspoon chili flakes (optional for heat)
• 1 teaspoon liquid smoke (optional, for extra flavor)

Instructions:

Step 1 – Prep the Meat

Trim off all visible fat from the beef. Freeze the meat for about 30 minutes to make slicing easier. Once firm, slice the meat against the grain into thin strips (about 1/8 to ¼ inch thick).

Step 2 – Marinate

In a large zip-top bag or bowl, combine soy sauce, Worcestershire, and spices. Add the beef strips and mix until evenly coated. Seal and marinate in the fridge for at least 4 hours or overnight for maximum flavor.

Step 3 – Dry It Out

Preheat oven to 175°F (80°C). Line a baking sheet with foil and place a wire rack on top. Arrange marinated beef strips in a single layer across the rack.

Step 4 – Bake Low & Slow

Bake for 3–4 hours with the oven door slightly ajar (use a wooden spoon to prop it open). Jerky is done when it's dry, firm, and slightly chewy. Cool completely.

Nutrition Facts (per serving, approx. 1 oz):

• Calories: ~80
• Protein: 11g
• Fat: 3g
• Carbs: 1g
• Sugar: <1g
• Sodium: ~200mg

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