What Is the Serving Size for Beef

Beefiness is a versatile menu item whether you're cooking for one, two or a crowd. Beef provides poly peptide, vitamins and minerals. A typical serving size for beef and other meat is 3 ounces, which is most the size of a deck of cards. A 3-ounce serving of lean ground beef has near 180 calories, 10 grams of fat and 15 percentage of the daily recommendation for fe.

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The amount of fat in meat depends on the cut and cooking method. To reduce fat content, trim away all visible fat from roasts before cooking. Bake, grill or roast meat instead of frying with added fat; drain backlog fat after cooking.

Go Lean with Protein

MyPlate provides the latest nutrition recommendations from the U.Southward. Section of Agriculture. Y'all can find your nutrition recommendations for the Poly peptide Foods Group.

Choosing Beefiness

When purchasing beef, follow these tips:

• Cull raw beef that is brilliant carmine ruby-red and free of greyness or brown blemishes.
• Inspect the packaging. Packages should be cold, tightly wrapped and gratuitous of leaks or tears.
• To forbid cross-contamination, place packages of meat in plastic sacks (if available) and put in the bottom of the grocery cart.

Quick tip: Purchase about 1 pound of footing beef or boneless roast for iv 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 than useful and reasonably priced, compared with traditional cuts, such as T-bones, tenderloins and rib-eye steaks.

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

Flat iron steak is cut from the chuck/shoulder section. These steaks tin can exist prepared past grilling or skillet preparation.

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

Note: Flat iron 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 circular, and the suggested grooming method is marinating followed past grilling/broiling or braising (simmering with a small amount liquid, covered).

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

Cook to Condom Internal Temperatures! Utilize a Food Thermometer

If available, read the instructions that came with your nutrient thermometer. Some thermometers tin can be "calibrated" or adapted for accuracy. Calibrate your thermometer past placing it in a container one-half filled with crushed water ice and the other half with cold water. The thermometer should read 32 degrees Fahrenheit. Adjust the thermometer appropriately.

Insert a food thermometer into the thickest role 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 – Footing beef
• 165 F – Leftovers/ "planned-overs"

 Quick Cooking Tips to Preserve Quality

• Use medium estrus for dry out-cooking and low heat for moist-cooking methods.
• Do not plow steaks or roasts with a fork; instead, use tongs to foreclose loss of juices.
• Plough burgers with a spatula simply practice not press out the juices.

Go on Meat Condom at Dwelling

• Thaw meat in the microwave or refrigerator, NOT 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 below ready-to-swallow foods to avoid cross-contamination.
• Launder hands for 20 seconds with lather and warm running water before and after handling food.
• Continue cut boards used for cut raw meat separate from ready-to-consume foods.

Recipes

 courtesy of the North Dakota Beef Committee

Asian Beef and Noodles

1¼ pounds lean basis beef
2 packages (iii 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 beef over medium oestrus viii to x minutes or until no longer pink, breaking it into ¾-inch crumbles. Remove with slotted spoon; pour off drippings. Flavour beef with i seasoning parcel from noodles*; set aside.

In same skillet, combine 2 cups water, noodles (cleaved into several pieces), vegetables, ginger and remaining seasoning package.* Bring to a eddy; reduce heat. Embrace; simmer 3 minutes or until noodles are tender; stirring occasionally.

Render beef to skillet; oestrus through. Stir in green onion before serving.

Makes four servings

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

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

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Ranchero Beef and Rice Skillet

Total grooming and cooking time: xx minutes

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

In a large nonstick skillet, brown ground beef, bell pepper and garlic over medium heat eight to 10 minutes or until beef is no longer pink, breaking beef into three/iv-inch crumbles. Pour off drippings. Season 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; heat through.

Brand four servings

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

Marinate to brand meats more tender.

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

• Always marinate nutrient in the refrigerator.
• Allow nearly ¼ cup of marinade per pound of meat.
• For tender cuts, such as tenderloin, rib center or sirloin, allow 15 minutes (or up to two hours) for marinating. For less tender cuts, such every bit flank, brim, chuck shoulder or top round, allow at least six hours (or up to 24 hours) for marinating.
• Turn meat in marinade for even flavoring.
• Don't reuse marinade. If you want to use some as a dipping sauce, reserve part of information technology in a separate container.

Teriyaki Marinade

½ c. soy sauce*
ane clove garlic, minced
2 Tbsp. chocolate-brown carbohydrate
½ tsp. footing ginger
two Tbsp. Worcestershire sauce
i Tbsp. lemon juice

Combine all ingredients and mix well.

one Tbsp. has 20 calories, 0 thou fatty, ane one thousand protein, four g carbohydrate, 0 g fiber and 820 mg sodium.

*To reduce sodium, use "low-cal"/ 50 percent less sodium soy sauce.

Blood-red Wine Marinade

ane/iii c. scarlet vino vinegar
2 Tbsp. vegetable oil
1 Tbsp. Dijon-fashion mustard
two cloves garlic, minced
¾ tsp. dried Italian seasoning
¼ tsp. coarse-basis blackness pepper

Combine all ingredients and mix well.

1 Tbsp. has 35 calories, 3.5 grand fat, 0 thousand protein, 0 g sugar, 0 g fiber and 25 mg sodium.

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Zesty Italian Marinade

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

Combine all ingredients and mix well.

1 Tbsp. has 50 calories, 5 g fatty, 0 g protein, 1 thousand carbohydrate, 0 yard fiber and 150 mg sodium.

Southwestern Marinade

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

Combine all ingredients and mix well.

1 Tbsp. has 20 calories, two one thousand fat, 0 g poly peptide, i k sugar, 0 g cobweb and xxx mg sodium.

"Swallow Smart. Play Hard." 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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