Ground Beef
Varieties
Ground beef comes mostly from the chuck, sirloin, and round, though the taste depends more on the amount of fat than on the cut of origin. The fat content of ground beef varies, so it’s important to check the label for this information. A higher fat content makes for a juicy hamburger. For a casserole, where the hamburger is cooked and the fat poured off, a lower-fat ground beef might be a better choice.
Regular ground beef usually contains 25% (and by law may contain no more than 30%) fat by weight.
Definitions for lean and extra-lean ground beef may vary by state but “lean” generally refers to products that contain no more than 10% fat by weight and “extra-lean” refers to products with no more than 5%.
Preparation, Uses, & Tips
Because it is finely ground, this type of beef is particularly vulnerable to bacteria. It should always be cooked to an internal temperature of 160°F (70°C).
Pan-fry
Heat skillet over medium heat. Use ground beef formed into patties or meatballs, or crumble to cook for casseroles. Cook ground beef on the heated skillet, turning to cook all outer surfaces. Ground beef patties take 10 to 12 minutes and are done when the interior is brown but still juicy.
Broil
Preheat the broiler and form ground beef into 1/2-inch (1.3cm) patties. Place on a broiler pan in the oven, 3 to 4 inches (7.6–10.2cm) from the heat source. Broil, turning once, until the internal temperature reaches 160°F (70°C).
Grill
Form into 1/2-inch (1.3cm) patties and place on the grill directly over the heat source. Cook, turning once, until the internal temperature reaches 160°F (70°C), approximately 11 to 13 minutes.
Bake
To bake, combine ground beef with onions, chopped vegetables, herbs, spices, salt, and pepper. Form into a loaf and place in an ovenproof dish. Cook at 350°F (180°C) for 1 1/2 hours or until the internal temperature reaches 160°F (70°C).
Microwave
Form ground beef into patties, place on a greased baking dish, and microwave on high 4 to 10 minutes, depending on quantity. Halfway through cooking, turn patties and drain drippings. To microwave bulk ground beef, place beef in a bowl, then cook on High, 9 minutes per pound (454g). Stir several times during cooking.
Storing
Store ground beef in its original packaging in the coldest part of the refrigerator, where it will keep for one to two days. It may be frozen in this packaging for up to two weeks. For longer freezing, wrap the meat in heavy-duty aluminum foil, freezer paper, or freezer bags. Ground beef will keep three to four months in the freezer. Defrost it in the refrigerator, allowing 12 hours for thick hamburgers. Cook as soon as possible after defrosting.
Nutrition Highlights
Regular ground beef (broiled), 3 oz. (85g)
- Calories: 246
- Protein: 20g
- Carbohydrate: 0g
- Total Fat: 18g
- Fiber: 0g
*Excellent Source of: Niacin (4.90mg), Selenium (16.15mcg), Vitamin B12 (2.49mcg), and Zinc (4.40mg)
*Good Source of: Iron (2.07mg), Phosphorus (144.50mg), and Vitamin B6 (0.23mg)
Lean ground beef (90% lean meat, 10% fat; broiled), 3 oz. (85g)
- Calories: 230
- Protein: 22g
- Carbohydrate: 0g
- Total Fat: 11g
- Fiber: 0g
*Excellent Source of: Niacin (4.10mg), Selenium (18.19mcg), Vitamin B12 (2.39mcg), and Zinc (5.26mg)
*Good Source of: Iron (2.01mg), Phosphorus (160.65mg), and Vitamin B6 (0.30mg)