If you're looking for a protein-packed meal that's both delicious and easy to cook, then ground beef is the way to go. 1 serving (3 oz) of ground beef (85% lean / 15% fat, patty, cooked, pan-broiled) provides 197 calories, making it a filling option for any meal.

Not only is ground beef an excellent source of protein, but it also contains essential nutrients such as zinc, iron, and vitamin B12. However, it's important to watch your fat and calorie intake if you're trying to maintain a healthy diet.

In this article, we'll explore some practical tips and strategies on how to incorporate ground beef into your meals, as well as how to choose and store it properly.

Calories per serving

If you're counting calories, it's important to keep in mind that ground beef can quickly add up. However, there are ways to enjoy this tasty protein without going over your daily limit. One way to reduce calories is to choose leaner ground beef, such as 90% lean or higher. You can also incorporate more vegetables into your meal to help fill you up and reduce your serving size of beef.

Protein content

Protein is essential for muscle growth and repair, as well as overall health and wellness. Incorporating ground beef into your meals is an easy way to up your protein intake. For those looking to increase their protein intake even further, consider mixing ground beef with ground turkey or chicken for a leaner option with even more protein per serving.

Fat content

While ground beef does contain fat, it's important to remember that not all fats are created equal. Saturated and trans fats should be limited, while monounsaturated and polyunsaturated fats are beneficial in moderation. Choosing leaner ground beef, such as 90% lean or higher, can help reduce your overall fat intake while still enjoying the benefits of this tasty protein.

Nutrients present in ground beef

Zinc is important for immune function and also helps with wound healing and cell division. Iron is necessary for carrying oxygen throughout the body and preventing anemia. Vitamin B12 is important for nerve function and the formation of red blood cells. Incorporating ground beef into your meals can help ensure you're getting important nutrients to support your overall health and wellness.

How it contributes to a balanced diet

A balanced diet should include a variety of protein sources, fruits and vegetables, whole grains, and healthy fats. Incorporating ground beef into your meals can help provide a satisfying and tasty source of protein. However, it's important to watch your portion sizes and choose leaner ground beef options to ensure you're not overdoing it on calories and fat.

Options for cooking ground beef

One popular method for cooking ground beef is pan-broiling. Simply heat a non-stick or cast iron pan over medium-high heat, add the beef, and use a spatula to break it up into small pieces as it cooks. This method allows for fat to cook off and for the beef to develop a crispy, caramelized exterior. You can also add spices and herbs to your ground beef for extra flavor, or mix it with different types of ground meat for a more complex taste.

Variations of ground beef

For example, ground chuck comes from the shoulder area of the cow and is typically 80-85% lean, while ground sirloin comes from the back of the cow and can be 90% lean or higher. You can also find ground beef that's been mixed with different types of meat, such as pork or lamb, or with additional spices or seasonings.

Ingredients in ground beef patties

If you're looking for a plain ground beef patty with no added ingredients, be sure to check the label or ask your butcher. Alternatively, you can make your own patties at home using just ground beef and any additional seasonings you prefer. When buying premade ground beef patties, be sure to check the label for any allergens or undesirable ingredients.

Tips for buying ground beef

Also, check the label for the percentage of lean meat in the package. As mentioned earlier, leaner ground beef options are better for overall health and wellness. If possible, buy your ground beef from a local butcher or farmer's market to ensure freshness and quality. You can also ask your butcher to grind beef for you on the spot for added freshness.

How to store cooked ground beef

You can also freeze cooked ground beef for up to 3 months. To thaw, simply transfer the container from the freezer to the fridge overnight. When reheating, be sure to heat the beef to an internal temperature of 165°F to ensure it's safe to eat.