How Many Calories Is 14 Ounces of Raw Beef

Beef is a versatile menu item whether you're cooking for one, 2 or a crowd. Beefiness 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 3-ounce serving of lean ground beef has about 180 calories, 10 grams of fatty and fifteen percent of the daily recommendation for iron.

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The amount of fatty in meat depends on the cut and cooking method. To reduce fat content, trim abroad all visible fat from roasts before cooking. Broil, grill or roast meat instead of frying with added fat; bleed backlog fat later cooking.

Become Lean with Protein

MyPlate provides the latest diet recommendations from the U.S. Department of Agronomics. You can observe your nutrition recommendations for the Protein Foods Group.

Choosing Beef

When purchasing beefiness, follow these tips:

• Cull raw beef that is bright carmine red and free of gray or brown blemishes.
• Inspect the packaging. Packages should be common cold, tightly wrapped and free of leaks or tears.
• To preclude cantankerous-contamination, place packages of meat in plastic sacks (if available) and put in the lesser of the grocery cart.

Quick tip: Purchase about one pound of ground beef or boneless roast for four servings.

Consider Trying "Value Cuts"

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

The value cuts are considered lean. For example, a 3-ounce serving of grilled petite tender has 150 calories and 6 grams of fatty. 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 iron steak is cut from the chuck/shoulder department. These steaks tin can be prepared by grilling or skillet training.

Petite tenders are cut from the shoulder/chuck section. Petite tenders tin be sliced into medallions or cooked whole using dry-rut methods, such as roasting or grilling.

Ranch cut steak is from the chuck/shoulder and can exist prepared past grilling or broiling.

Annotation: 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 round, and the suggested preparation method is marinating followed by grilling/broiling or braising (simmering with a pocket-sized amount liquid, covered).

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

Melt to Safe Internal Temperatures! Use a Food Thermometer

If available, read the instructions that came with your food thermometer. Some thermometers can be "calibrated" or adjusted for accuracy. Calibrate your thermometer by placing it in a container one-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 food 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 – Beefiness steaks and roasts, medium rare
• 160 F – Beefiness steaks, medium
• 160 F – Ground beef
• 165 F – Leftovers/ "planned-overs"

 Quick Cooking Tips to Preserve Quality

• Utilise medium estrus for dry-cooking and depression rut for moist-cooking methods.
• Do not plough steaks or roasts with a fork; instead, use tongs to forestall loss of juices.
• Plough burgers with a spatula but exercise not press out the juices.

Keep Meat Safe at Home

• Thaw meat in the microwave or refrigerator, Not in the sink or on the counter. Microwave-thawed meat should be cooked immediately.
• Store raw beef in the coldest part of the fridge or meat drawer. Keep it below ready-to-swallow foods to avert cross-contagion.
• Wash hands for 20 seconds with soap and warm running water before and subsequently treatment food.
• Go on cutting boards used for cutting raw meat carve up from ready-to-swallow foods.

Recipes

 courtesy of the North Dakota Beef Commission

Asian Beef and Noodles

1¼ pounds lean ground beef
2 packages (3 ounces each) beef-flavored instant ramen noodles
two c. frozen vegetable mixture
¼ tsp. basis ginger
2 Tbsp. dark-green onion, thinly sliced (optional)

In large skillet, brownish ground beef over medium heat 8 to 10 minutes or until no longer pink, breaking it into ¾-inch crumbles. Remove with slotted spoon; cascade off drippings. Season beefiness with one seasoning packet from noodles*; gear up aside.

In same skillet, combine two cups water, noodles (broken into several pieces), vegetables, ginger and remaining seasoning package.* Bring to a boil; reduce heat. Cover; simmer three minutes or until noodles are tender; stirring occasionally.

Return beef to skillet; heat through. Stir in green onion earlier serving.

Makes four servings

Per serving: 400 calories, 14 m fatty, 34 m protein, 36 saccharide, 0 thou fiber and 840 mg sodium.

*To reduce sodium, use only 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 preparation and cooking time: 20 minutes

i pound lean ground beef
1 medium carmine or light-green bong pepper, cut into ½-inch pieces
ane large clove garlic, crushed
1 Tbsp. chili powder
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, bong pepper and garlic over medium heat eight to 10 minutes or until beef is no longer pink, breaking beef into 3/4-inch crumbles. Pour off drippings. Flavour with chili powder and table 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 m fatty, 28 k poly peptide, 45 g carbohydrate, 3 g fiber and 550 mg sodium.

Marinate to brand meats more tender.

Marinades add season and can help tenderize less tender cuts of beef. Marinades often include an acidic ingredient, such every bit lemon juice or vinegar, or a natural enzyme that helps tenderize the meat.

• Always marinate food in the refrigerator.
• Allow near 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 acme circular, 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 equally a dipping sauce, reserve part of information technology in a separate container.

Teriyaki Marinade

½ c. soy sauce*
ane clove garlic, minced
ii Tbsp. chocolate-brown sugar
½ tsp. ground ginger
2 Tbsp. Worcestershire sauce
1 Tbsp. lemon juice

Combine all ingredients and mix well.

1 Tbsp. has 20 calories, 0 g fat, 1 g protein, 4 g carbohydrate, 0 grand fiber and 820 mg sodium.

*To reduce sodium, use "lite"/ 50 percent less sodium soy sauce.

Red Wine Marinade

ane/3 c. red wine vinegar
2 Tbsp. vegetable oil
1 Tbsp. Dijon-style mustard
2 cloves garlic, minced
¾ tsp. dried Italian seasoning
¼ tsp. coarse-ground black pepper

Combine all ingredients and mix well.

ane Tbsp. has 35 calories, 3.v g fat, 0 grand protein, 0 g saccharide, 0 1000 fiber and 25 mg sodium.

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Zesty Italian Marinade

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

Combine all ingredients and mix well.

1 Tbsp. has l calories, v g fat, 0 one thousand poly peptide, 1 g carbohydrate, 0 k fiber and 150 mg sodium.

Southwestern Marinade

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

Combine all ingredients and mix well.

ane Tbsp. has 20 calories, 2 thou fat, 0 g protein, 1 g saccharide, 0 1000 fiber and 30 mg sodium.

"Eat Smart. Play Hard." is an initiative of the Food and Diet Service, USDA.

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Source: https://www.ag.ndsu.edu/publications/food-nutrition/now-serving-lean-beef