Ground Beef Basics TIPS FOR BUYING, STORING AND COOKING

Transcription

1 Ground Beef Basics TIPS FOR BUYING, STORING AND COOKING

2 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 B1 Selenium Zinc Niacin B6 Phosphorus Choline Iron 48% DV 44% DV 40% DV 36% DV 6% DV % DV 19% DV 16% DV 1% DV Riboflavin Based on a,000 calorie diet. 10% DV Ground Beef can be purchased in a variety of leaness options. GROUND BEEF PRODUCTS CALORIES TOTAL FAT (G) 95% Lean / 5% Fat % Lean / 10% Fat % Lean / 15% Fat % Lean / 0% Fat % Lean / 7% Fat Based on a 3 oz. serving. Source: U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory USDA National Nutrient Database for Standard Reference, Release 8. Available at:

3 Ground Beef has more of many essential nutrients and can be lower in calories, fat and cholesterol than ground turkey. Ground Beef vs Ground Turkey Compare the facts: SERVING SIZE: 3 OZ. (COOKED) DAILY VALUE Calories 16kcal 8% Total Fat 7.5g 11% Saturated Fat 3.1g 16% Cholesterol 68mg 3% Protein.3g 45% Iron.4mg 13% Zinc 5.5mg 36% Vitamin B 6 0.3mg 17% Ground Beef (93% LEAN/7% FAT) Vitamin B 1.1mcg 36% Selenium 18.4mcg 6% SERVING SIZE: 3 OZ. (COOKED) DAILY VALUE Calories 176kcal 9% Total Fat 9.7g 15% Saturated Fat.5g 13% Cholesterol 90mg 30% Protein g 44% Iron 1.5mg 8% Zinc 3.mg 1% Vitamin B 6 0.4mg 0% Ground Turkey (93% LEAN/7% FAT) Vitamin B 1 1.5mcg 6% Selenium N/A N/A

4 Decoding the Label GROUND SIRLOIN 93% LEAN, 7% FAT 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 PRODUCT IS MISHANDLED OR COOKED IMPROPERLY FOR YOUR PROTECTION, FOLLOW THESE SAFE HANDLING INSTRUCTIONS. KEEP REFRIGERATED OR FROZEN. THAW IN REFRIGERATOR OR MICROWAVE. KEEP RAW AND POULTRY SEPARATE FROM OTHER FOODS. WASH WORKING SURFACE (INCLUDING CUTTING BOARDS), UTENSILS, AND HANDS AFTER TOUCHING RAW MEAT OR POULTRY lb $.99/lb COOK THOROUGHLY. KEEP HOT FOODS HOT. REFRIGERATE LEFT-OVERS IMMEDIATELY OR DISCARD. $ 3.16 Net Wt/Ct Unit Price Total Price Ground Beef is packaged and labeled according to USDA standards and by supermarket preferences. Ground Beef labels may also indicate the primal cut (Chuck, Round or Sirloin) that was used to produce the Ground Beef. The name of the primal cut does not indicate the percentage of fat. On the label, "% lean" refers to the portion of the Ground Beef that provides protein. The label includes the weight, price per pound, total price, sell-by date and safe handling instructions. It may also include a grade and/or 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 < g saturated fat < 95mg cholesterol < 95mg cholesterol

5 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 package is cold with no holes or tears. Choose packages without excessive liquid. 3 Purchase beef on or before the 4 sell-by date. Freeze in a freezer safe storage bag. Storing Ground Beef Fresh Ground Beef REFRIGERATOR 1- days FREEZER 3-4 months Cooked Ground Beef REFRIGERATOR 3-4 days FREEZER -3 months

6 $ Reducing Fat Content By Up To 50% 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. 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). Place beef in a mesh strainer or colander to drain and set it on a 1/ 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.

7 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. PACKAGE THICKNESS APPROXIMATE THAWING TIME (35 F TO 40 F) ½ - ¾ inch 1-1 ½ inches 1 hours 4 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

8 Farm Fresh Meat Sauce 1½ HOURS MAKES 8 SERVINGS 17 INGREDIENTS Ingredients Preparation lbs. Ground Beef (90% lean) 1/ cup onion, chopped 1 carrot, grated cloves garlic, minced 1 cup cremini mushrooms, sliced then chopped 1 cup zucchini, grated 1 cup dry red wine 1 cup beef stock 1 can (8 oz.) crushed tomatoes 1/3 cup tomato paste 1 tsp. dried oregano 1 tsp. dried parsley 1 tsp. dried basil 1/4 tsp. crushed red pepper flakes 1/ tsp. freshly ground pepper 1 tsp. Kosher salt 1 Turn heat to MEDIUM-LOW and add onion and Ground Beef. Cook, stirring and breaking up clumps of meat about 4-5 minutes. Add carrot and garlic, stirring for a couple of minutes and making sure all clumps are broken up. Add mushrooms, zucchini, wine, beef stock, crushed tomatoes, tomato paste and seasonings. Turn heat to low, cover and cook at a slow simmer, stirring occasionally for 45 minutes. Uncover, salt and pepper to taste and simmer another minutes or until sauce thickens. Nutrition Information Nutrition information per serving: Calories 30; Total fat 8g (Sat. fat 4g; Trans fat 0g); Cholest. 70mg; Sodium 50mg; Total Carb. 10g; Fiber 3g; Total Sugars 7g; Protein 31g; Vit D (0% DV); Calcium (0% DV); Iron (15% DV); Potas. (14%DV)

9 Confetti Beef Taco Salad 0 MINUTES MAKES 4 SERVINGS 6 INGREDIENTS Ingredients Preparation 1 lb. Ground Beef (96% lean) /3 cup salsa 1/ cup low-fat shredded Cheddar cheese 1 medium tomatoes, chopped (about one cup) Optional Toppings Sliced ripe olives, prepared ranch or French dressing 1 Heat large nonstick skillet over MEDIUM heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings. Stir in salsa; cook minutes. Remove skillet from heat; keep warm. Line 4 plates with salad greens. Divide beef mixture among 4 plates. Top beef with cheese, tomato, pepper and onion. Garnish with olives and dressing, as desired. 8 cups mixed salad greens 1/ cup diced bell pepper 1/4 cup thinly sliced red onion Nutrition Information Nutrition information per serving: Calories 1; Total fat 7g (Sat. fat 3.g; Trans fat 0.g); Cholest. 70mg; Sodium 50mg; Total Carb. 10g; Fiber 3g; Total Sugars 7g; Protein 30.9g; Vit D (0% DV); Calcium (0% DV); Iron (0% DV); Potas. (14%DV)

10 Mediterranean Beef and Salad Pita 5-30 MINUTES MAKES 4 SERVINGS 7 INGREDIENTS Ingredients Preparation 1 lb. Ground Beef (90% lean) 1 medium red bell pepper, chopped 4 cups Romaine lettuce, chopped 1/3 cup crumbled herb-flavored feta cheese 1/4 cup Kalamata or ripe olives, chopped 4 pita breads, toasted 1 Heat large nonstick skillet over MEDIUM heat until hot. Add Ground Beef and bell pepper; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from heat. Pour off drippings. Add lettuce, cheese, dressing and olives to beef mixture; toss to combine. Top pitas with equal amounts of beef mixture. 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 1g (Sat. fat 7g; Trans fat 0g); Cholest. 85mg; Sodium 910mg; Total Carb. 41g; Fiber 3g; Total Sugars 10g; Protein 30g; Vit D (% DV); Calcium (0% DV); Iron (30% DV); Potas. (15%DV)

11 Lone Star Beef & Veggie Burger 10 MINUTES MAKES 8 SERVINGS 1 INGREDIENTS Ingredients Preparation lbs. Ground Beef (90% lean) 1 medium zucchini, grated 1 medium carrot, grated 6 cloves garlic, minced 1/ cup cilantro, chopped 1 egg, beaten Tbsp. chili powder tsp. ground cumin tsp. Kosher salt 1 tsp. freshly ground pepper cooking spray 8 whole-grain buns 1 3 Preheat gas or charcoal grill to 400 F. Combine Ground beef and other ingredients in a large bowl, mixing lightly but thoroughly. Shape Ground Beef into 8 3/4-inch thick patties. Make a small indention in the center of the burger with your thumb. Place burgers on oiled grates and grill for approximately 5 minutes on one side. Flip once, grilling on the other side for 5 minutes or until internal temperature reaches 160 F with a meat thermometer inserted into the thickest part of the burger. 1/4 cup plain bread crumbs 4 Serve on buns, toast or hard rolls garnished as you like. Nutrition Information Nutrition information per serving: Calories 350; Total fat 15g (Sat. fat 5g; Trans fat 0g); Cholest. 75mg; Sodium 90mg; Total Carb. 5g; Fiber 3g; Total Sugars 4g; Protein 9g; Vit D (% DV); Calcium (8% DV); Iron (30% DV); Potas. (17%DV)

12 Basic Country Beef Breakfast Sausage 15-0 MINUTES MAKES 4 SERVINGS 6 INGREDIENTS Ingredients Preparation 1 lb. Ground Beef (90% lean) tsp. chopped fresh sage or 1/ tsp. rubbed sage 1 tsp. garlic powder 1 tsp. onion powder 1/ tsp. salt 1/4 to 1/ tsp. crushed red pepper 1 3 Combine Ground Beef and seasonings in large bowl, mixing lightly but thoroughly. To make patties, lightly shape sausage mixture into four 1/-inch thick patties. Heat large nonstick skillet over MEDIUM heat until hot. Add patties; cook 10-1 minutes or until instant-read thermometer inserted horizontally into center registers 160 F, turning occasionally. To prepare crumbles, heat large nonstick skillet over MEDIUM heat until hot. Add sausage mixture; cook 8-10 minutes, breaking into 1/-inch crumbles and stirring occasionally. Nutrition Information Nutrition information per serving: Calories 10; Total fat 11g (Sat. fat 4.5g; Trans fat 0g); Cholest. 75mg; Sodium 340mg; Total Carb. 1g; Fiber.1g; Total Sugars 0g; Protein 3g; Vit D (% DV); Calcium (% DV); Iron (15% DV); Potas. (11%DV) Suggestion: Try the Beef & Egg Breakfast Mug recipe found at BeefLovingTexans.com

13 BeefLovingTexans.com