Ground Beef 3 Ounces How Many Protein

Beef is a versatile menu item whether you're cooking for one, two or a oversupply. Beef provides protein, vitamins and minerals. A typical serving size for beef and other meat is 3 ounces, which is about the size of a deck of cards. A three-ounce serving of lean footing beefiness has about 180 calories, 10 grams of fat and xv percent of the daily recommendation for iron.

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The corporeality 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 fat; drain excess fatty after cooking.

Become Lean with Poly peptide

MyPlate provides the latest nutrition recommendations from the U.Due south. Section of Agriculture. You lot can detect your nutrition recommendations for the Protein Foods Group.

Choosing Beef

When purchasing beef, follow these tips:

• Choose raw beef that is brilliant ruddy red and free of gray or brown blemishes.
• Audit the packaging. Packages should exist cold, tightly wrapped and free of leaks or tears.
• To foreclose cross-contagion, identify packages of meat in plastic sacks (if available) and put in the bottom of the grocery cart.

Quick tip: Buy nearly 1 pound of footing beef or boneless roast for four servings.

Consider Trying "Value Cuts"

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

The value cuts are considered lean. For instance, a 3-ounce serving of grilled petite tender has 150 calories and 6 grams of fat. These cuts can be used in a number of unlike dishes and with a multifariousness of preparation methods, such as grilling, broiling or skillet cooking.

Flat atomic number 26 steak is cut from the chuck/shoulder section. These steaks can exist prepared by grilling or skillet preparation.

Petite tenders are cut from the shoulder/chuck section. Petite tenders tin 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 be prepared by grilling or broiling.

Note: Apartment iron steaks, petite tenders and ranch cutting steaks, cutting from the arm portion of the chuck, sometimes are labeled "boneless arm steaks."

Western griller steak is from the lesser circular, and the suggested grooming method is marinating followed by grilling/broiling or braising (simmering with a minor corporeality liquid, covered).

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

Cook to Condom Internal Temperatures! Use a Food Thermometer

If available, read the instructions that came with your nutrient thermometer. Some thermometers can be "calibrated" or adjusted for accuracy. Calibrate your thermometer by placing it in a container half filled with crushed ice and the other half with cold water. The thermometer should read 32 degrees Fahrenheit. Conform the thermometer accordingly.

Insert a nutrient 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 – Beef steaks and roasts, medium rare
• 160 F – Beef steaks, medium
• 160 F – Basis beefiness
• 165 F – Leftovers/ "planned-overs"

 Quick Cooking Tips to Preserve Quality

• Use medium heat for dry-cooking and low oestrus for moist-cooking methods.
• Practice not turn 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 Dwelling

• Thaw meat in the microwave or refrigerator, Non 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 beneath ready-to-eat foods to avoid cantankerous-contamination.
• Wash hands for 20 seconds with soap and warm running water before and after handling nutrient.
• Continue cutting boards used for cutting raw meat separate from prepare-to-eat foods.

Recipes

 courtesy of the North Dakota Beef Commission

Asian Beefiness and Noodles

one¼ pounds lean ground beef
2 packages (three 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, chocolate-brown ground beef over medium heat 8 to 10 minutes or until no longer pinkish, breaking information technology into ¾-inch crumbles. Remove with slotted spoon; pour off drippings. Season beef with one seasoning packet from noodles*; set up aside.

In same skillet, combine ii cups water, noodles (cleaved into several pieces), vegetables, ginger and remaining seasoning packet.* Bring to a boil; reduce heat. Encompass; simmer 3 minutes or until noodles are tender; stirring occasionally.

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

Makes four servings

Per serving: 400 calories, 14 g fat, 34 g protein, 36 sugar, 0 k fiber and 840 mg sodium.

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

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Ranchero Beef and Rice Skillet

Full preparation and cooking time: twenty minutes

ane pound lean basis beefiness
1 medium red or light-green bell pepper, cut into ½-inch pieces
one large clove garlic, crushed
1 Tbsp. chili pulverisation
½ tsp. salt (or less)
3 c. cooked rice
1 c. frozen peas, defrosted
¾ c. prepared salsa

In a large nonstick skillet, brown ground beefiness, bell pepper and garlic over medium estrus 8 to x minutes or until beefiness is no longer pink, breaking beef into 3/iv-inch crumbles. Pour off drippings. Season with chili powder and table salt.

Add rice to skillet; mix well. Keep cooking two minutes or until rice is hot; stir occasionally. Stir in peas and salsa; heat through.

Make four servings

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

Marinate to brand meats more than tender.

Marinades add together flavor and tin can help tenderize less tender cuts of beef. Marinades oftentimes 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 as tenderloin, rib centre or sirloin, let xv minutes (or up to ii hours) for marinating. For less tender cuts, such as flank, skirt, chuck shoulder or top round, allow at to the lowest degree six hours (or upward to 24 hours) for marinating.
• Turn meat in marinade for fifty-fifty flavoring.
• Don't reuse marinade. If you lot want to apply some every bit a dipping sauce, reserve office of it in a divide container.

Teriyaki Marinade

½ c. soy sauce*
i clove garlic, minced
ii Tbsp. brownish sugar
½ tsp. ground ginger
2 Tbsp. Worcestershire sauce
1 Tbsp. lemon juice

Combine all ingredients and mix well.

i Tbsp. has 20 calories, 0 yard fat, i g poly peptide, iv grand carbohydrate, 0 m fiber and 820 mg sodium.

*To reduce sodium, utilise "calorie-free"/ 50 percent less sodium soy sauce.

Crimson Wine Marinade

1/iii c. red wine vinegar
2 Tbsp. vegetable oil
1 Tbsp. Dijon-fashion mustard
2 cloves garlic, minced
¾ tsp. dried Italian seasoning
¼ tsp. coarse-footing black pepper

Combine all ingredients and mix well.

one Tbsp. has 35 calories, 3.5 1000 fat, 0 g protein, 0 k sugar, 0 g cobweb and 25 mg sodium.

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Zesty Italian Marinade

2/3 c. prepared Italian dressing
two Tbsp. coarsely chopped fresh cilantro
1 Tbsp. chili powder

Combine all ingredients and mix well.

ane Tbsp. has 50 calories, 5 yard fat, 0 g protein, 1 g sugar, 0 g fiber and 150 mg sodium.

Southwestern Marinade

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

Combine all ingredients and mix well.

1 Tbsp. has 20 calories, 2 1000 fatty, 0 g poly peptide, 1 g carbohydrate, 0 g fiber and xxx mg sodium.

"Swallow Smart. Play Difficult." is an initiative of the Food 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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