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.
* Exported from MasterCook *
Ground Beef Information
Recipe By :
Serving Size : 0 Preparation Time :0:00
Amount Measure Ingredient -- Preparation Method
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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
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)
"Reducing fat by blotting and/or rinsing ground beef"
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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. :