How Big Is One Serving of Ground Beef

Beef is a versatile bill of fare item whether you're cooking for one, 2 or a crowd. Beef provides protein, vitamins and minerals. A typical serving size for beef and other meat is 3 ounces, which is nearly the size of a deck of cards. A 3-ounce serving of lean ground beef has about 180 calories, 10 grams of fat and 15 per centum of the daily recommendation for iron.

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The amount of fatty 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 fatty; drain backlog fat after cooking.

Go Lean with Protein

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

Choosing Beefiness

When purchasing beef, follow these tips:

• Cull raw beef that is bright cherry carmine and costless of gray or brown blemishes.
• Audit the packaging. Packages should exist cold, tightly wrapped and free of leaks or tears.
• To foreclose cross-contamination, identify packages of meat in plastic sacks (if available) and put in the lesser of the grocery cart.

Quick tip: Buy near 1 pound of footing beefiness or boneless roast for iv servings.

Consider Trying "Value Cuts"

Several "value cuts" from underutilized parts of the chuck and circular 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 half dozen grams of fat. These cuts tin can exist used in a number of different dishes and with a variety of grooming methods, such every bit grilling, broiling or skillet cooking.

Apartment fe steak is cut from the chuck/shoulder department. These steaks can be 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-estrus methods, such as roasting or grilling.

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

Notation: Flat atomic number 26 steaks, petite tenders and ranch cut 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 grooming method is marinating followed past grilling/broiling or braising (simmering with a small amount liquid, covered).

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

Cook to Safe Internal Temperatures! Use a Nutrient Thermometer

If bachelor, read the instructions that came with your food thermometer. Some thermometers tin be "calibrated" or adjusted for accuracy. Calibrate your thermometer by placing information technology in a container one-half filled with crushed ice and the other half with cold water. The thermometer should read 32 degrees Fahrenheit. Adjust the thermometer accordingly.

Insert a food thermometer into the thickest part of the meat, away from the bone. For thinner cuts, you may need to insert the thermometer sideways.

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

 Quick Cooking Tips to Preserve Quality

• Use medium estrus for dry-cooking and low heat for moist-cooking methods.
• Do not plough steaks or roasts with a fork; instead, use tongs to prevent loss of juices.
• Turn burgers with a spatula but do not press out the juices.

Keep Meat Safe at Home

• Thaw meat in the microwave or refrigerator, NOT in the sink or on the counter. Microwave-thawed meat should exist cooked immediately.
• Store raw beef in the coldest part of the refrigerator or meat drawer. Keep it below gear up-to-eat foods to avoid cantankerous-contagion.
• Wash easily for 20 seconds with soap and warm running water before and later handling food.
• Go on cutting boards used for cutting raw meat separate from set up-to-eat foods.

Recipes

 courtesy of the North Dakota Beefiness Committee

Asian Beef and Noodles

one¼ pounds lean ground beefiness
two packages (3 ounces each) beef-flavored instant ramen noodles
2 c. frozen vegetable mixture
¼ tsp. ground ginger
ii Tbsp. green onion, thinly sliced (optional)

In big skillet, dark-brown basis beef over medium estrus viii to 10 minutes or until no longer pink, breaking it into ¾-inch crumbles. Remove with slotted spoon; pour off drippings. Season beefiness with 1 seasoning parcel from noodles*; set aside.

In aforementioned skillet, combine ii cups water, noodles (broken into several pieces), vegetables, ginger and remaining seasoning packet.* Bring to a eddy; reduce rut. Cover; simmer three minutes or until noodles are tender; stirring occasionally.

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

Makes 4 servings

Per serving: 400 calories, fourteen g fatty, 34 yard poly peptide, 36 sugar, 0 g fiber and 840 mg sodium.

*To reduce sodium, utilize just 1 seasoning packet, adding half of the package at the indicated places in the recipe.

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Ranchero Beef and Rice Skillet

Total preparation and cooking time: xx minutes

1 pound lean ground beef
1 medium cherry or green bong pepper, cutting into ½-inch pieces
1 large clove garlic, crushed
one Tbsp. chili powder
½ tsp. table salt (or less)
3 c. cooked rice
1 c. frozen peas, defrosted
¾ c. prepared salsa

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

Add rice to skillet; mix well. Go on cooking ii minutes or until rice is hot; stir occasionally. Stir in peas and salsa; rut through.

Make 4 servings

Per serving: 350 calories, 5 g fat, 28 g protein, 45 1000 carbohydrate, 3 chiliad fiber and 550 mg sodium.

Marinate to make meats more tender.

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

• Always marinate food in the refrigerator.
• Allow about ¼ cup of marinade per pound of meat.
• For tender cuts, such equally tenderloin, rib eye or sirloin, allow 15 minutes (or up to two hours) for marinating. For less tender cuts, such as flank, brim, chuck shoulder or meridian round, allow at least half dozen hours (or up to 24 hours) for marinating.
• Turn meat in marinade for even flavoring.
• Don't reuse marinade. If yous desire to utilize some as a dipping sauce, reserve function of information technology in a separate container.

Teriyaki Marinade

½ c. soy sauce*
ane clove garlic, minced
ii Tbsp. dark-brown carbohydrate
½ tsp. basis ginger
2 Tbsp. Worcestershire sauce
1 Tbsp. lemon juice

Combine all ingredients and mix well.

ane Tbsp. has 20 calories, 0 g fat, 1 g protein, 4 g carbohydrate, 0 k cobweb and 820 mg sodium.

*To reduce sodium, use "lite"/ 50 pct less sodium soy sauce.

Red Wine Marinade

1/iii c. reddish wine vinegar
two Tbsp. vegetable oil
one Tbsp. Dijon-way mustard
2 cloves garlic, minced
¾ tsp. stale Italian seasoning
¼ tsp. fibroid-ground black pepper

Combine all ingredients and mix well.

1 Tbsp. has 35 calories, 3.5 g fatty, 0 g poly peptide, 0 thousand carbohydrate, 0 one thousand fiber and 25 mg sodium.

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Zesty Italian Marinade

two/3 c. prepared Italian dressing
2 Tbsp. coarsely chopped fresh cilantro
i Tbsp. chili pulverisation

Combine all ingredients and mix well.

one Tbsp. has 50 calories, 5 m fatty, 0 g protein, 1 g saccharide, 0 grand fiber and 150 mg sodium.

Southwestern Marinade

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

Combine all ingredients and mix well.

1 Tbsp. has xx calories, 2 g fat, 0 g poly peptide, 1 g carbohydrate, 0 g fiber and 30 mg sodium.

"Consume Smart. Play Hard." is an initiative of the Food and Diet Service, USDA.

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Source: https://www.ag.ndsu.edu/publications/food-nutrition/now-serving-lean-beef#:~:text=A%20typical%20serving%20size%20for,the%20daily%20recommendation%20for%20iron.

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