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Ground Beef Basics Ground Beef Basics TIPS FOR BUYING, STORING AND COOKING Ground Beef Nutritional Facts Beef gives your body more of the nutrients you need. A 3 oz. serving of lean beef provides the following nutrients in about 150 calories: DV = Daily Value Calories 8% DV Protein 48% DV B12 44% DV Selenium 40% DV Zinc 36% DV Niacin 26% DV B6 22% DV Phosphorus 19% DV Choline 16% DV Iron 12% DV Riboflavin 10% DV Based on a 2,000 calorie diet. Ground Beef can be purchased in a variety of leaness options. GROUND BEEF PRODUCTS CALORIES TOTAL FAT (G) 95% Lean / 5% Fat 145 6 90% Lean / 10% Fat 185 10 85% Lean / 15% Fat 213 13 80% Lean / 20% Fat 230 15 Source: U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. 2015. USDA National 73% Lean / 27% Fat 248 18 Nutrient Database for Standard Reference, Release 28. Available at: http://www.nal.usda.gov/fnic/foodcomp/search/ Based on a 3 oz. serving. Ground Beef has more of many Ground Beef vs essential nutrients and can be lower in calories, fat and cholesterol than Ground Turkey ground turkey. Compare the facts: SERVING SIZE: 3 OZ. (COOKED) DAILY VALUE Calories 162kcal 8% Total Fat 7.5 g 11% Saturated Fat 3.1g 16% Cholesterol 68mg 23% Protein 22.3g 45% Iron 2.4mg 13% Zinc 5.5mg 36% Vitamin B6 0.3mg 17% Vitamin B 2.1mcg 36% Ground Beef 12 Selenium 18.4mcg 26% (93% LEAN/7% FAT) SERVING SIZE: 3 OZ. (COOKED) DAILY VALUE Calories 176kcal 9% Total Fat 9.7g 15% Saturated Fat 2.5g 13% Cholesterol 90mg 30% Protein 22g 44% Iron 1.5mg 8% Zinc 3.2mg 21% 0.4mg 20% Vitamin B6 Vitamin B 1.5mcg 26% Ground Turkey 12 Selenium N/A N/A (93% LEAN/7% FAT) Decoding the Label Ground Beef is packaged and labeled according to USDA standards and by supermarket preferences. GROUND SIRLOIN 93% LEAN, 7% FAT Ground Beef labels may also indicate the primal cut (Chuck, Round or Sirloin) that was used SAFE HANDLING INSTRUCTIONS THIS PRODUCT WAS PREPARED FROM INSPECTED AND PASSED MEAT AND/OR POULTRY. SOME FOOD PRODUCTS MAY CONTAIN BACTERIA THAT COULD CAUSE ILLNESS IF THE to produce the Ground Beef. The name of the PRODUCT IS MISHANDLED OR COOKED IMPROPERLY FOR YOUR PROTECTION, FOLLOW THESE SAFE HANDLING INSTRUCTIONS. primal cut does not indicate the percentage of KEEP REFRIGERATED OR FROZEN. THAW IN REFRIGERATOR OR MICROWAVE. fat. On the label, "% lean" refers to the portion of KEEP RAW AND POULTRY COOK THOROUGHLY. SEPARATE FROM OTHER FOODS. the Ground Beef that provides protein. WASH WORKING SURFACE (INCLUDING CUTTING BOARDS), KEEP HOT FOODS HOT. UTENSILS, AND HANDS AFTER REFRIGERATE LEFT-OVERS TOUCHING RAW MEAT OR POULTRY. IMMEDIATELY OR DISCARD. The label includes the weight, price per pound, total price, sell-by date and safe handling Net Wt/Ct Unit Price Total Price 1.06 lb $2.99/lb $ instructions. It may also include a grade and/or 3.16 nutrition and preparation information. To be labeled lean or extra lean, a 3.5 oz. serving of Ground Beef must fit into the following guidelines: DEFINITIONS OF LEANNESS LEAN EXTRA LEAN < 10g total fat < 5g total fat � 4.5g saturated fat < 2g saturated fat < 95mg cholesterol < 95mg cholesterol Selecting Ground Beef Select beef with a bright cherry-red color. Beef in a sealed bag typically has a darker purplish-red color. When exposed to the air, it will turn a bright red. It’s important to remember these color changes are normal. 1 Make sure the 2 Choose packages package is cold without with no holes excessive liquid. or tears. 3 Purchase beef 4 Freeze in a on or before the freezer safe sell-by date. storage bag. Storing Ground Beef Fresh Cooked Ground Beef Ground Beef REFRIGERATOR REFRIGERATOR 1-2 days 3-4 days FREEZER FREEZER 3-4 months 2-3 months Reducing Fat Content By Up To 50% 1 Brown Ground Beef in skillet over MEDIUM heat 8 - 10 minutes or until no longer pink. Stir occasionally to break beef into small pieces (about 1/4 inch). $ Money Saving Tip Lower fat Ground Beef can often mean a higher cost. By following these tips you can take lower cost Ground Beef and make it a 90/10 lean choice. 2 Place beef in a mesh strainer or colander to drain and set it on a 1/2 quart (or larger) sturdy bowl. PRO Pro Tip If your recipe calls for browning Ground Beef with onion or garlic, these items can be added during the cooking process. Rinsing the beef after cooking results in minimal flavor loss. Additional seasonings and herbs may be added after rinsing as desired. 3 Pour hot water over beef to rinse fat and drain. Thawing Ground Beef For best quality, defrost beef in the refrigerator, never at room temperature. Place frozen package on a plate or tray to catch any juices and place in the refrigerator according to chart. APPROXIMATE THAWING TIME PACKAGE THICKNESS (35°F TO 40°F) ½ - ¾ inch 12 hours 1 - 1 ½ inches 24 hours To thaw Ground Beef more rapidly, you can defrost in cold water. Place the meat in a watertight plastic bag and submerge. Change the water every 30 minutes. Cook immediately. According to USDA, Ground Beef can be defrosted in the microwave, but it must be cooked within the same day. Do not refreeze raw ground meat thawed in cold water or defrosted in the microwave unless you cook it first. Raw Ground Beef can be refrozen as long as it was defrosted properly in the refrigerator and is used within freezer storage guidelines. CLASSIC BEEF SLOPPY JOES BeefLovingTexans.com Farm Fresh Meat Sauce 1½ MAKES 8 17 HOURS SERVINGS INGREDIENTS Ingredients Preparation 2 lbs. Ground Beef 1 can (28 oz.) crushed 1 Turn heat to MEDIUM-LOW and add (90% lean) tomatoes onion and Ground Beef. Cook, stirring and breaking up clumps of meat about 4-5 1/2 cuponion, chopped 1/3 cuptomato paste minutes. Add carrot and garlic, stirring for a couple of minutes and making sure all 1 carrot, grated 1 tsp. dried oregano clumps are broken up. Add mushrooms, 2 cloves garlic, 1 tsp. dried parsley zucchini, wine, beef stock, crushed minced tomatoes, tomato paste and seasonings. 1 tsp. dried basil 1 cup cremini 2 Turn heat to low, cover and cook at a mushrooms, sliced 1/4 tsp.crushed red slow simmer, stirring occasionally for 45 then chopped pepper flakes minutes. Uncover, salt and pepper to taste and simmer another 10-15 minutes or until 1 cup zucchini, grated 1/2 tsp. freshlyground sauce thickens. pepper 1 cup dry red wine 1 tsp. Kosher salt 1 cup beef stock Nutrition Information Nutrition information per serving: Calories 230; Total fat 8g (Sat. fat 4g; Trans fat 0g); Cholest. 70mg; Sodium 520mg; Total Carb. 10g; Fiber 3g; Total Sugars 7g; Protein 31g; Vit D (0% DV); Calcium (20% DV); Iron (15% DV); Potas. (14%DV) Confetti Beef Taco Salad 20 MAKES 4 6 MINUTES SERVINGS INGREDIENTS Ingredients Preparation 1 lb. Ground Beef Optional Toppings 1 Heat large nonstick skillet over MEDIUM (96% lean) Sliced ripe olives, heat until hot. Add Ground Beef; cook 8 to prepared ranch or 10 minutes, breaking into 3/4-inch crumbles 2/3 cupsalsa French dressing and stirring occasionally. Pour off drippings. 1/2 cup low-fat Stir in salsa; cook 2 minutes. Remove skillet shredded Cheddar from heat; keep warm. cheese 2 Line 4 plates with salad greens. Divide beef 1 medium tomatoes, mixture among 4 plates. Top beef with chopped (about one cheese, tomato, pepper and onion. Garnish cup) with olives and dressing, as desired. 8 cups mixed salad greens 1/2 cup dicedbell pepper 1/4 cup thinly sliced red onion Nutrition Information Nutrition information per serving: Calories 221; Total fat 7g (Sat. fat 3.2g; Trans fat 0.2g); Cholest. 70mg; Sodium 520mg; Total Carb. 10g; Fiber 3g; Total Sugars 7g; Protein 30.9g; Vit D (0% DV); Calcium (20% DV); Iron (20% DV); Potas. (14%DV) Mediterranean Beef and Salad Pita 25-30 MAKES 4 7 MINUTES SERVINGS INGREDIENTS Ingredients Preparation 1 lb. Ground Beef 1/4 cupKalamata 1 Heat large nonstick skillet over MEDIUM (90% lean) or ripe olives, heat until hot. Add Ground Beef and bell chopped pepper; cook 8 to 10 minutes, breaking into 1 medium red bell 3/4-inch crumbles and stirring occasionally. pepper, chopped 4 pita breads, Remove from heat. Pour off drippings. toasted 4 cups Romaine 2 Add lettuce, cheese, dressing and olives to lettuce, chopped beef mixture; toss to combine. Top pitas with equal amounts of beef mixture. 1/3 cup crumbled herb-flavored feta cheese 1/3 cup prepared regular or reduced fat non-creamy Italian dressing or other vinaigrette Nutrition Information Nutrition information per serving: Calories 480; Total fat 21g (Sat. fat 7g; Trans fat 0g); Cholest. 85mg; Sodium 910mg; Total Carb. 41g; Fiber 3g; Total Sugars 10g; Protein 30g; Vit D (2% DV); Calcium (20% DV); Iron (30% DV); Potas. (15%DV) Lone Star Beef & Veggie Burger 10 MAKES 8 12 MINUTES SERVINGS INGREDIENTS Ingredients Preparation 2 lbs. Ground Beef 1 egg, beaten 1 Preheat gas or charcoal grill to 400°F. (90% lean) 2 Tbsp. 2 Combine Ground beef and other 1 medium zucchini, chili powder ingredients in a large bowl, mixing lightly grated but thoroughly. Shape Ground Beef into 8 2 tsp. ground cumin 3/4-inch thick patties. Make a small indention 1 medium carrot, in the center of the burger with your thumb.
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