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Jillzy_2008
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I found this today, I thought id share it...
Reducing Fat in Cooked Ground Beef
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.
Reducing Fat in Cooked Ground Beef Crumbles by Rinsing and Draining:
By following the easy steps below, you can cut the fat in your favorite recipes that call for cooked
ground beef crumbles, such as chili, Sloppy Joes, spaghetti with meat sauce and tacos. This
technique will allow you to take advantage of lower-priced, higher-fat ground beef and still
enjoy the benefits of a leaner product.
Brown ground beef in skillet over medium heat 8 to 10 minutes or until no
longer pink. Stir occasionally to break beef into large pieces (about 1/4 inch).
Meanwhile microwave 4 cups water in 1-quart glass measuring cup or
microwaveable bowl on HIGH 5 to 6 minutes or until very hot, but not
boiling (150 to 160 degrees F).
Drain fat from skillet.
Using a slotted spoon, remove beef crumbles to large plate or other container
lined with 3 layers of white, non-recycled paper towels. Let sit 1 minute; blot
top of beef with more paper towels.
Place beef in a line mesh strainer or colander and set it on a 1/2-quart (or
larger) sturdy bowl.
Pour hot water over beef to rinse fat. Drain 5 minutes.
Proceed as recipe directs.
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.
Reducing Fat in Cooked Ground Beef Burgers, Meatballs and Meatloaf:
The steps below show how you can reduce the fat in pan-broiled ground beef burgers. Simply
blot the beef with white, nonrecycled paper towels. Paper towels made for microwave use are
recommended.
Remove ground beef from refrigerator and shape into 4-ounce patties (1/2 inch thick,
approximately 4 inches in diameter). Cook immediately.
Heat nonstick skillet over medium heat until hot (about 5 minutes). Do not add oil. Place patties
into skillet.
Cook 10 to 12 minutes for medium doneness or until centers are no
longer pink and juices show no pink color. The USDA recommends
cooking to at least medium
(160degrees F) doneness. Turn once halfway through cooking.
Remove patties to large plate lined with 3 layers of paper towels. Let
stand 1 minute. Turn over after 30 seconds.
Season as desired and serve.
Blotting can be easily used with meatballs and meatloaf. The meatballs or meatloaf should be
roasted on a rack in a shallow pan so that the fat drips away during cooking. Place cooked meat
on a surface lined with several layers of paper towels. The sides and top (if not glazed) maybe
blotted with paper towels to further reduce fat.
Nutrient Comparison
3-ounce cooked portion, pan-broiled to medium doneness
Ground Beef - 73% Lean/27% Fat
Calories
Fat (g)
Pan-broiled patties*
248
18
Pan-broiled patties, after blotting
230
16
Pan-broiled crumbles, after blotting only
195
12
Pan-broiled crumbles, after blotting and rinsing
135
6
Ground Beef - 80% Lean/20% Fat
Calories
Fat (g)
Pan-broiled patties*
230
15
Pan-broiled patties, after blotting
217
14
Pan-broiled crumbles, after blotting only
191
11
Pan-broiled crumbles, after blotting and rinsing
130
5
Sources: Iowa State University, Dept. of Food Science and Human Nutrition, Nov.1992
USDA Nutrient Database for Standard Reference, Release 11-1(1997)
Other Fat Reducing Tips:
For recipes where rinsing or blotting is not feasible, such as beef-stuffed bell peppers, it is best to
use 90% lean/10% fat ground beef. If time does not allow for blotting and/or rinsing, remove any
excess fat from the skillet as it accumulates by using crumpled white paper towels during browning
and before adding other ingredients. Substitute low fat, low-calorie versions of ingredients. For
example, use nonfat yogurt instead of sour cream. For flavor without adding fat, cook with fresh
ingredients such as hot and sweet peppers, onion, garlic and tomatoes
heres the link cause it looks a bit confusing, reading this pasted copy!!
Reducing Fat in Cooked Ground Beef
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.
Reducing Fat in Cooked Ground Beef Crumbles by Rinsing and Draining:
By following the easy steps below, you can cut the fat in your favorite recipes that call for cooked
ground beef crumbles, such as chili, Sloppy Joes, spaghetti with meat sauce and tacos. This
technique will allow you to take advantage of lower-priced, higher-fat ground beef and still
enjoy the benefits of a leaner product.
Brown ground beef in skillet over medium heat 8 to 10 minutes or until no
longer pink. Stir occasionally to break beef into large pieces (about 1/4 inch).
Meanwhile microwave 4 cups water in 1-quart glass measuring cup or
microwaveable bowl on HIGH 5 to 6 minutes or until very hot, but not
boiling (150 to 160 degrees F).
Drain fat from skillet.
Using a slotted spoon, remove beef crumbles to large plate or other container
lined with 3 layers of white, non-recycled paper towels. Let sit 1 minute; blot
top of beef with more paper towels.
Place beef in a line mesh strainer or colander and set it on a 1/2-quart (or
larger) sturdy bowl.
Pour hot water over beef to rinse fat. Drain 5 minutes.
Proceed as recipe directs.
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.
Reducing Fat in Cooked Ground Beef Burgers, Meatballs and Meatloaf:
The steps below show how you can reduce the fat in pan-broiled ground beef burgers. Simply
blot the beef with white, nonrecycled paper towels. Paper towels made for microwave use are
recommended.
Remove ground beef from refrigerator and shape into 4-ounce patties (1/2 inch thick,
approximately 4 inches in diameter). Cook immediately.
Heat nonstick skillet over medium heat until hot (about 5 minutes). Do not add oil. Place patties
into skillet.
Cook 10 to 12 minutes for medium doneness or until centers are no
longer pink and juices show no pink color. The USDA recommends
cooking to at least medium
(160degrees F) doneness. Turn once halfway through cooking.
Remove patties to large plate lined with 3 layers of paper towels. Let
stand 1 minute. Turn over after 30 seconds.
Season as desired and serve.
Blotting can be easily used with meatballs and meatloaf. The meatballs or meatloaf should be
roasted on a rack in a shallow pan so that the fat drips away during cooking. Place cooked meat
on a surface lined with several layers of paper towels. The sides and top (if not glazed) maybe
blotted with paper towels to further reduce fat.
Nutrient Comparison
3-ounce cooked portion, pan-broiled to medium doneness
Ground Beef - 73% Lean/27% Fat
Calories
Fat (g)
Pan-broiled patties*
248
18
Pan-broiled patties, after blotting
230
16
Pan-broiled crumbles, after blotting only
195
12
Pan-broiled crumbles, after blotting and rinsing
135
6
Ground Beef - 80% Lean/20% Fat
Calories
Fat (g)
Pan-broiled patties*
230
15
Pan-broiled patties, after blotting
217
14
Pan-broiled crumbles, after blotting only
191
11
Pan-broiled crumbles, after blotting and rinsing
130
5
Sources: Iowa State University, Dept. of Food Science and Human Nutrition, Nov.1992
USDA Nutrient Database for Standard Reference, Release 11-1(1997)
Other Fat Reducing Tips:
For recipes where rinsing or blotting is not feasible, such as beef-stuffed bell peppers, it is best to
use 90% lean/10% fat ground beef. If time does not allow for blotting and/or rinsing, remove any
excess fat from the skillet as it accumulates by using crumpled white paper towels during browning
and before adding other ingredients. Substitute low fat, low-calorie versions of ingredients. For
example, use nonfat yogurt instead of sour cream. For flavor without adding fat, cook with fresh
ingredients such as hot and sweet peppers, onion, garlic and tomatoes
heres the link cause it looks a bit confusing, reading this pasted copy!!
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