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Ground Beef Info -- Reducing Fat

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Old 01-28-2000, 09:59 PM   #1
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Here is a file that I put together with some useful information on fitting ground beef into WW recipes without "blowing" too many points

I much prefer the flavor of beef to ground poultry.

For Highly seasoned dishes (like tacos) I substitute up to 1/3 of the gr. beef with veggie crumbles or dry tvp.

Jane

* Exported from MasterCook *

Ground Beef Information

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------

A study in the Journal of The American Dietetic Association* has good news for beef eaters. Nutrition researchers found that a simple rinsing process reduced the fat content of cooked ground beef crumbles by as much as 50 percent. And, blotting can be used to reduce the fat content of cooked burgers, meatballs and meatloaf.
So whether you buy ground beef for taste, convenience or price, you also can enjoy the health benefits of lower-fat ground beef with a few easy steps. See Web-site for photo directions

Journal of The American Dietetic Association, Vol 92 No. 11 Nov.1992

Sources: Iowa State University, Dept. of Food Science and Human Nutrition, Nov.1992
USDA Nutrient Database for Standard Reference, Release 11-1(1997)

3-ounce cooked portion, pan-broiled to medium doneness
Ground Beef - 80% Lean/20% Fat

Pan-broiled patties* 228cals/ 15 g. fat = 6 WW points
Pan-broiled patties, after blotting 217cals/ 14 g. fat = 5 WW points
Pan-broiled crumbles, after blotting and rinsing 130 cals./ 5 g. fat = 3 WW points

Ground Beef - 73% Lean/27% Fat

Pan-broiled patties* 248 cals./ 18 g. fat = 6.5 WW points
Pan-broiled patties, after blotting 230 cals./ 16 g. fat = 6 WW points
Pan-broiled crumbles, after blotting and rinsing 135 cals./6 g. fat = 3 WW points


Ground Beef
Tips & Other Info


One pound of lean ground beef equals 2 1/2 cups of cooked ground beef.

Keep your freezer stocked with already browned ground beef for even quicker weekday meal preparation. Just brown it, drain, and seal in small freezer bags in one pound amounts.

When cooking large quantities of ground beef, try boiling it instead of browning it. Use a large pot of boiling water, crumble in beef, stir frequently. Not only is this an easier way to cook ground beef, it also removes practically all the fat (which is now in the water, so degrease the water before dumping it down the drain). This method doesn't work with ground turkey.


Ground Beef Nutrition Facts:

3-ounce patty, broiled to medium doneness*
Before blotting or rinsing and draining

Ground Beef Product Nutritional Values:

90% Lean/10% Fat 169 cals, 9 g. fat, 3.7g. sat. fat, 70 mg chol. = 4 WW points
85% Lean/15% Fat 204cals, 12 g. fat, 4.8 g. sat fat, 71 mg chol = 5 WW points
80% Lean/20% Fat 228 cals, 15g. fat, 6.0 g sat.,74mg chol = 6 WW points
73% Lean/27% Fat 248 cals,18 g. fat,7.0 g sat.,77 mg chol = 6.5 WW points

Source: *U5DA Nutrient Database for Standard Reference, Release 11-1(1997)

Description:
"Reducing fat by blotting and/or rinsing ground beef"
Source:
"http://www.beef.org/kitchen/nutrition/library/ground_beef.htm"

- - - - - - - - - - - - - - - - - - -

Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; 0mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates


Nutr. Assoc. :

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Old 04-04-2000, 09:48 PM   #2
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For the new people. Ground beef can easily be worked into WW 1.2.3. Just use the fat-reducing tips posted above.

Jane
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Old 04-05-2000, 12:11 AM   #3
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I don't know if you have this information:

4 ounces raw (approx 3 ounces cooked):

92% lean - calories: 160; total fat: 9 gms; saturated fat: 4 gms; cholesterol: 60 mgs; sodium: 70 mgs

96% lean (usually ground round) - 140 calories; total fat: 4.5 gms; saturated fat: 2.0 gms; cholesterol: 60 mgs; sodium: 50 mgs

Kel

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Old 04-05-2000, 12:27 AM   #4
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Thanks, Kel. I added the info to my MC file. By the way, the ground round that they sell around here is usually 85% lean (when it's labelled)
Jane
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Old 04-05-2000, 12:46 AM   #5
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Does any of your grocers carry Laura's Lean Beef?
www.laurasleanbeef.com

She has a whole selection of products from ground beef and ground round to roasts and steaks.

Kel
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Old 09-25-2000, 09:18 PM   #6
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Pulling up
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Old 01-22-2001, 10:38 PM   #7
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pulling up
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Old 01-10-2004, 02:06 PM   #8
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pulling up
__________________
Daydreams may be pleasant but accomplishments are more satisfying.

Kel
203.6/157.4/150
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