How Much Is One Ounce Ground Beef

Beef is a versatile menu item whether you lot're cooking for one, ii or a crowd. Beef provides poly peptide, vitamins and minerals. A typical serving size for beefiness and other meat is iii ounces, which is almost the size of a deck of cards. A 3-ounce serving of lean ground beef has about 180 calories, 10 grams of fatty and fifteen percent of the daily recommendation for iron.

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The amount of fat in meat depends on the cut and cooking method. To reduce fat content, trim away all visible fat from roasts before cooking. Broil, grill or roast meat instead of frying with added fat; bleed excess fat after cooking.

Go Lean with Protein

MyPlate provides the latest diet recommendations from the U.S. Department of Agriculture. You lot tin can find your nutrition recommendations for the Protein Foods Grouping.

Choosing Beef

When purchasing beef, follow these tips:

• Choose raw beef that is brilliant carmine red and free of gray or brown blemishes.
• Inspect the packaging. Packages should exist common cold, tightly wrapped and free of leaks or tears.
• To forestall cantankerous-contamination, place packages of meat in plastic sacks (if bachelor) and put in the bottom of the grocery cart.

Quick tip: Purchase about 1 pound of basis beef or boneless roast for four servings.

Consider Trying "Value Cuts"

Several "value cuts" from underutilized parts of the chuck and round are available. They are cut differently, making them more useful and reasonably priced, compared with traditional cuts, such every bit T-bones, tenderloins and rib-eye steaks.

The value cuts are considered lean. For case, a three-ounce serving of grilled petite tender has 150 calories and 6 grams of fat. These cuts can exist used in a number of unlike dishes and with a variety of preparation methods, such equally grilling, broiling or skillet cooking.

Flat iron steak is cut from the chuck/shoulder section. These steaks tin exist prepared by grilling or skillet preparation.

Petite tenders are cut from the shoulder/chuck section. Petite tenders can be sliced into medallions or cooked whole using dry-heat methods, such as roasting or grilling.

Ranch cutting steak is from the chuck/shoulder and can be prepared past grilling or broiling.

Annotation: Flat iron steaks, petite tenders and ranch cutting steaks, cutting from the arm portion of the chuck, sometimes are labeled "boneless arm steaks."

Western griller steak is from the bottom round, and the suggested preparation method is marinating followed by grilling/broiling or braising (simmering with a minor amount liquid, covered).

Sirloin tip side is from the round. The suggested preparation method is marinating followed by grilling or broiling.

Cook to Safe Internal Temperatures! Use a Food Thermometer

If available, read the instructions that came with your food thermometer. Some thermometers tin be "calibrated" or adjusted for accurateness. Calibrate your thermometer by placing it in a container half filled with crushed water ice and the other half with cold h2o. The thermometer should read 32 degrees Fahrenheit. Arrange the thermometer accordingly.

Insert a food thermometer into the thickest function of the meat, away from the bone. For thinner cuts, yous may demand to insert the thermometer sideways.

• 145 F – Beef steaks and roasts, medium rare
• 160 F – Beef steaks, medium
• 160 F – Ground beef
• 165 F – Leftovers/ "planned-overs"

 Quick Cooking Tips to Preserve Quality

• Utilise medium heat for dry-cooking and low heat for moist-cooking methods.
• Do non turn steaks or roasts with a fork; instead, utilize tongs to prevent loss of juices.
• Turn burgers with a spatula but exercise non press out the juices.

Keep Meat Safe at Home

• Thaw meat in the microwave or fridge, NOT in the sink or on the counter. Microwave-thawed meat should be cooked immediately.
• Store raw beef in the coldest part of the fridge or meat drawer. Keep it below ready-to-eat foods to avoid cross-contagion.
• Launder hands for 20 seconds with lather and warm running water before and after treatment food.
• Go on cutting boards used for cutting raw meat carve up from ready-to-consume foods.

Recipes

 courtesy of the North Dakota Beef Commission

Asian Beef and Noodles

i¼ pounds lean ground beef
2 packages (3 ounces each) beefiness-flavored instant ramen noodles
2 c. frozen vegetable mixture
¼ tsp. ground ginger
two Tbsp. green onion, thinly sliced (optional)

In large skillet, brown ground beefiness over medium heat eight to 10 minutes or until no longer pink, breaking it into ¾-inch crumbles. Remove with slotted spoon; pour off drippings. Season beef with ane seasoning packet from noodles*; set aside.

In same skillet, combine 2 cups h2o, noodles (broken into several pieces), vegetables, ginger and remaining seasoning packet.* Bring to a eddy; reduce oestrus. Comprehend; simmer three minutes or until noodles are tender; stirring occasionally.

Return beef to skillet; heat through. Stir in dark-green onion before serving.

Makes four servings

Per serving: 400 calories, 14 grand fat, 34 g protein, 36 sugar, 0 g fiber and 840 mg sodium.

*To reduce sodium, use simply ane seasoning packet, adding half of the packet at the indicated places in the recipe.

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Ranchero Beef and Rice Skillet

Total preparation and cooking time: 20 minutes

1 pound lean footing beef
ane medium scarlet or green bell pepper, cut into ½-inch pieces
1 big clove garlic, crushed
1 Tbsp. chili powder
½ tsp. salt (or less)
3 c. cooked rice
1 c. frozen peas, defrosted
¾ c. prepared salsa

In a large nonstick skillet, dark-brown ground beef, bell pepper and garlic over medium heat eight to 10 minutes or until beef is no longer pink, breaking beef into 3/4-inch crumbles. Pour off drippings. Flavor with chili powder and salt.

Add rice to skillet; mix well. Continue cooking two minutes or until rice is hot; stir occasionally. Stir in peas and salsa; heat through.

Brand four servings

Per serving: 350 calories, 5 g fat, 28 g protein, 45 g carbohydrate, 3 chiliad fiber and 550 mg sodium.

Marinate to make meats more than tender.

Marinades add together flavor and can assist tenderize less tender cuts of beef. Marinades often include an acidic ingredient, such equally lemon juice or vinegar, or a natural enzyme that helps tenderize the meat.

• Always marinate food in the refrigerator.
• Allow most ¼ loving cup of marinade per pound of meat.
• For tender cuts, such as tenderloin, rib eye or sirloin, allow 15 minutes (or upwardly to two hours) for marinating. For less tender cuts, such as flank, brim, chuck shoulder or top round, allow at least six hours (or upwards to 24 hours) for marinating.
• Turn meat in marinade for fifty-fifty flavoring.
• Don't reuse marinade. If you want to use some as a dipping sauce, reserve part of it in a split up container.

Teriyaki Marinade

½ c. soy sauce*
1 clove garlic, minced
2 Tbsp. brown sugar
½ tsp. ground ginger
two Tbsp. Worcestershire sauce
1 Tbsp. lemon juice

Combine all ingredients and mix well.

1 Tbsp. has 20 calories, 0 g fat, 1 g poly peptide, 4 one thousand sugar, 0 g fiber and 820 mg sodium.

*To reduce sodium, use "low-cal"/ 50 per centum less sodium soy sauce.

Red Wine Marinade

one/iii c. cerise wine vinegar
ii Tbsp. vegetable oil
one Tbsp. Dijon-manner mustard
2 cloves garlic, minced
¾ tsp. dried Italian seasoning
¼ tsp. fibroid-footing blackness pepper

Combine all ingredients and mix well.

i Tbsp. has 35 calories, 3.5 g fatty, 0 g protein, 0 thousand carbohydrate, 0 g cobweb and 25 mg sodium.

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Zesty Italian Marinade

2/3 c. prepared Italian dressing
2 Tbsp. coarsely chopped fresh cilantro
1 Tbsp. chili powder

Combine all ingredients and mix well.

1 Tbsp. has 50 calories, 5 g fat, 0 g protein, 1 g saccharide, 0 g fiber and 150 mg sodium.

Southwestern Marinade

¼ c. prepared salsa
2 Tbsp. chopped cilantro
2 Tbsp. fresh lime juice
one Tbsp. vegetable oil
1 clove garlic, minced
¼ tsp. footing cumin

Combine all ingredients and mix well.

1 Tbsp. has xx calories, 2 g fat, 0 k protein, 1 g carbohydrate, 0 yard fiber and 30 mg sodium.

"Eat Smart. Play Hard." is an initiative of the Nutrient and Diet Service, USDA.

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Source: https://www.ag.ndsu.edu/publications/food-nutrition/now-serving-lean-beef

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