by Dana Angelo White in Healthy Tips, March 23, 2014
by Robin Miller in Robin's Healthy Take, September 17, 2013
Here’s your guide to healthiest ground meat picks.
High in protein and iron, beef is arguably the most popular choice. Ninety-seven percent lean may appear to be the best choice, but cutting all of the fat will also slash too much of the flavor. Ninety percent lean offers a nice balance, providing good flavor without going overboard on calories. A 3-ounce cooked portion (about the size of a smartphone) contains 180 calories, 3 grams saturated fat, 21 grams of protein and 12 percent of the daily requirement for iron.
Best uses: tacos, burgers, Sloppy Joes, Mini Meatballs
by Toby Amidor in Healthy Tips, May 18, 2009
In my house, we love a good meatball, bowl of chili and sloppy joe–all made with ground beef. But I don’t serve ground beef every night. Why? Look at the numbers. One 4-ounce serving of cooked ground beef has more than twice the calories of ground turkey and five times the saturated fat of ground chicken. And that’s for the 90% lean beef.
Here are the stats for 4 ounces cooked:
Ground Beef (90% lean): 261 calories, 14 grams fat, 5.4 grams saturated fat, 32 grams protein
Ground Beef (85% lean): 290 calories, 17 grams fat, 7 grams saturated fat, 32 grams protein
Ground Turkey Breast: 120 calories, 1.5 grams fat, 0.5 grams saturated fat, 26 grams protein
Ground Chicken Breast: 160 calories, 2 grams fat, 0 grams saturated fat, 31 grams protein
So I like to mix up my menu by using ground chicken and turkey in dishes that call for beef. Here are 25 great ways to get you started on the same path!
1. Chili (try Food Network Kitchens’ Slow-Cooker Chicken Chili, above), soups, and stews
2. Bolognese Sauce: Use over pasta and mashed potatoes.
3. Burgers and sliders: Add seasonings and fresh herbs as desired. (Try Food Networks Kitchens’ Asian Turkey Burgers or Food Network Magazine’s Asian Chicken Burgers.)
Grilling is one of the lightest ways to cook, but to keep it that way, you want to pick leaner meats. Find out which cuts to look for.
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