How Much Protein in 2 Ounces of Ground Beef

Beef is a versatile menu detail whether you're cooking for one, two or a crowd. Beefiness provides protein, vitamins and minerals. A typical serving size for beefiness and other meat is iii ounces, which is well-nigh the size of a deck of cards. A 3-ounce serving of lean ground beefiness has nearly 180 calories, x grams of fat and xv per centum of the daily recommendation for atomic number 26.

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The amount of fatty in meat depends on the cutting and cooking method. To reduce fat content, trim abroad all visible fat from roasts before cooking. Bake, grill or roast meat instead of frying with added fat; drain excess fatty afterwards cooking.

Go Lean with Protein

MyPlate provides the latest nutrition recommendations from the U.S. Section of Agriculture. Y'all tin can find your diet recommendations for the Protein Foods Group.

Choosing Beef

When purchasing beefiness, follow these tips:

• Choose raw beef that is vivid scarlet red and free of grayness or chocolate-brown blemishes.
• Inspect the packaging. Packages should be common cold, tightly wrapped and free of leaks or tears.
• To foreclose cross-contagion, place packages of meat in plastic sacks (if available) and put in the bottom of the grocery cart.

Quick tip: Buy about ane pound of ground beef or boneless roast for iv servings.

Consider Trying "Value Cuts"

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

The value cuts are considered lean. For instance, a iii-ounce serving of grilled petite tender has 150 calories and 6 grams of fat. These cuts can be used in a number of different dishes and with a diversity of preparation methods, such as grilling, broiling or skillet cooking.

Flat iron steak is cutting from the chuck/shoulder section. These steaks can exist prepared by grilling or skillet training.

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

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

Note: Flat fe steaks, petite tenders and ranch cut steaks, cut 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 past grilling/broiling or braising (simmering with a pocket-sized amount liquid, covered).

Sirloin tip side is from the circular. The suggested grooming 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 can exist "calibrated" or adjusted for accurateness. Calibrate your thermometer by placing it in a container half filled with crushed ice and the other one-half with common cold water. The thermometer should read 32 degrees Fahrenheit. Adjust the thermometer accordingly.

Insert a food thermometer into the thickest part of the meat, abroad 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 beef
• 165 F – Leftovers/ "planned-overs"

 Quick Cooking Tips to Preserve Quality

• Utilise medium heat for dry-cooking and depression oestrus for moist-cooking methods.
• Exercise not turn steaks or roasts with a fork; instead, use tongs to preclude loss of juices.
• Turn burgers with a spatula but do not press out the juices.

Go on Meat Prophylactic at Habitation

• Thaw meat in the microwave or refrigerator, Not in the sink or on the counter. Microwave-thawed meat should exist cooked immediately.
• Shop raw beefiness in the coldest part of the refrigerator or meat drawer. Keep it below set up-to-swallow foods to avoid cross-contamination.
• Wash hands for 20 seconds with lather and warm running water earlier and after handling nutrient.
• Keep cutting boards used for cutting raw meat divide from prepare-to-eat foods.

Recipes

 courtesy of the North Dakota Beef Committee

Asian Beefiness and Noodles

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

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

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

Render beef to skillet; heat through. Stir in green onion earlier serving.

Makes four servings

Per serving: 400 calories, 14 g fat, 34 m protein, 36 carbohydrate, 0 thou cobweb and 840 mg sodium.

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

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Ranchero Beef and Rice Skillet

Full preparation and cooking time: 20 minutes

one pound lean basis beef
1 medium red or green bong pepper, cut into ½-inch pieces
1 big clove garlic, crushed
ane Tbsp. chili pulverisation
½ tsp. salt (or less)
three c. cooked rice
i c. frozen peas, defrosted
¾ c. prepared salsa

In a big nonstick skillet, chocolate-brown ground beef, bong pepper and garlic over medium rut viii to x minutes or until beef is no longer pink, breaking beef into iii/4-inch crumbles. Cascade 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; oestrus through.

Make four servings

Per serving: 350 calories, 5 chiliad fatty, 28 m poly peptide, 45 g carbohydrate, 3 g fiber and 550 mg sodium.

Marinate to brand meats more tender.

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

• E'er marinate nutrient in the refrigerator.
• Let nearly ¼ cup of marinade per pound of meat.
• For tender cuts, such as tenderloin, rib eye or sirloin, allow 15 minutes (or upwards to ii hours) for marinating. For less tender cuts, such equally flank, brim, chuck shoulder or top round, let at least vi hours (or up to 24 hours) for marinating.
• Plow meat in marinade for even flavoring.
• Don't reuse marinade. If you want to use some as a dipping sauce, reserve role of it in a separate container.

Teriyaki Marinade

½ c. soy sauce*
1 clove garlic, minced
ii Tbsp. brown sugar
½ tsp. footing ginger
ii Tbsp. Worcestershire sauce
1 Tbsp. lemon juice

Combine all ingredients and mix well.

1 Tbsp. has 20 calories, 0 g fat, 1 grand protein, 4 k carbohydrate, 0 yard fiber and 820 mg sodium.

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

Red Wine Marinade

1/three c. red wine vinegar
ii Tbsp. vegetable oil
i Tbsp. Dijon-fashion mustard
2 cloves garlic, minced
¾ tsp. stale Italian seasoning
¼ tsp. coarse-ground black pepper

Combine all ingredients and mix well.

one Tbsp. has 35 calories, 3.5 grand fat, 0 g poly peptide, 0 g carbohydrate, 0 m cobweb and 25 mg sodium.

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Zesty Italian Marinade

two/three c. prepared Italian dressing
ii Tbsp. coarsely chopped fresh cilantro
one Tbsp. chili pulverisation

Combine all ingredients and mix well.

ane Tbsp. has 50 calories, 5 m fat, 0 g poly peptide, 1 g carbohydrate, 0 thousand fiber and 150 mg sodium.

Southwestern Marinade

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

Combine all ingredients and mix well.

i Tbsp. has twenty calories, 2 g fat, 0 g protein, ane 1000 carbohydrate, 0 g cobweb and 30 mg sodium.

"Consume Smart. Play Difficult." is an initiative of the Nutrient and Nutrition Service, USDA.

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

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