Docstoc

Easy Ground Beef Recipes

Document Sample
Easy Ground Beef Recipes Powered By Docstoc
					ground beef
 Canada’s favourite meat
Ground beef is Canada’s most popular meat.

                                                                       And is it any wonder?
                                                                       It’s a family favourite,
                                                                       quick and easy to
                                                                       prepare, and good
                                                                       for you too!

                                                                       Ground beef is the great
                                                                       ’ kitchen chameleon’ – use it in
                                                                       stir-fries, casseroles, soups and
                                                                       sauces – or shape it into meat-
                                                                       balls, meat loaf or burgers.
                                                                       Dressed up for guests or dressed
                                                                       down for simplicity – ground
                                                                       beef is the perfect starter for
                                                                       so many different recipes!




Inside you’ll find the ground
beef basics – how to buy, store                        At the Meat Counter
and cook it. We’ve also included          What’s in a name? The label name on a package of raw ground beef
                                          refers to its maximum fat content (as regulated by law). In addition, you
what’s new about ground beef              may find ground beef labelled with the name of the beef cut used for
and some recipes designed to              making the grind (e.g. Ground Sirloin).
inspire you. There are more beef          What to buy? With so many ground beef varieties to choose from,
recipes just a click away on our          which one do you pick? The chart below will help you decide.
website at www.beefinfo.org.                    Raw Ground Beef             Maximum       Best Use
                                                Label Name                  Fat Content
                                                Extra Lean                  10%           Cabbage rolls, meat loaf,
So have some fun at mealtime              NEW
                                                Extra Lean Ground Round                   stuffed peppers and
                                                Extra Lean Ground Sirloin                 casseroles
with ground beef – and best of                  Lean                        17%           All-purpose – flavourful lean
all, get your whole family                NEW   Lean Ground Chuck                         burgers, meatballs and chili

involved in the making!                         Medium                      23%           Burgers and meatballs
                                                Regular                     30%           Brown and drain for pasta
                                                                                          sauce, casseroles and tacos
Enjoy!
                                          Nutrition Matters:
                                          • The label descriptions Extra Lean, Lean, Medium or Regular refer to

Caroline Dewar
Caroline Dewar
                                            the maximum fat levels allowed (as in the chart above) for ALL ground
                                            meats (beef, pork, chicken, turkey, veal and lamb).

                                          • Recent studies show that all types of ground beef have
Home Economist, Beef Information Centre     considerably less fat than the maximums allowed.
          what’s new. ..
         at the marketplace
         Source Grinds are quality grinds made from flavourful single cuts of beef and are not blended with other beef.
         Now available: Ground Round, Ground Sirloin and Ground Chuck. Try Lean Ground Chuck in your next
         batch of burgers – it’s the food writers’ choice for the best burgers.

         Cooked Frozen Ground Beef is ground beef that has been cooked, drained and then frozen. It’s easy to add to your
         favourite pasta sauces, casseroles and soups and it makes for super simple short-cut meals. Also look for
         Fully Cooked Frozen Beef Burgers.




in packaging
Plastic Tray Packs: Some of these packages allow for longer
storage times and are labelled with a “best before” date as a
guide to storage time. Once opened, use or freeze the meat within
one day.

Tube/Chub Packs: This packaging is used for fresh or frozen
ground beef. Use or freeze fresh meat chubs within a day. OR, if
there is a “best before” date on pack, use that as your guideline –
once opened, freeze or use the meat within one day.                           Nutrition Facts
                                                                              Per 100 g

in ground beef nutrition labelling                                            Amount
                                                                              Calories 210
                                                                                                  % Daily Value


                                                                              Fat 15 g                     22 %
By December 2005 most packaged foods, including raw ground
                                                                                  Saturated 6 g
beef, will have a new mandatory Nutrition Facts table. This                                                34 %
information will help you assess the nutritional value of foods and               + Trans 0.5 g
compare food products more easily. The Nutrition Facts table will             Cholesterol 60 mg
list Calories and 13 key nutrients. Here is a sample of the Nutrition         Sodium 65 mg                  3%
Facts table for packages of raw Lean Ground Beef.                             Carbohydrate 0 g              0%
                                                                                  Fibre 0 g                 0%
                                                                                  Sugars 0 g
Nutrition Matters: Fat values in the Nutrition Facts table are for            Protein 20 g
raw ground beef. Cooking reduces that amount of fat on average by             Vitamin A 0 % Vitamin C 0 %
one third, since fat drips out when barbecuing or broiling and can            Calcium   0 % Iron     15 %
be drained off after pan-frying.
ground beef made easy
simply cooked ground beef
1. Cook ground beef in non-stick skillet over medium-high heat for 8-10 minutes,
   breaking into small chunks with back of spoon while cooking. Cook until
   browned and completely cooked.
2. Drain to reduce fat.
3. Add to pasta sauce, chili, casserole, taco and soup recipes, seasoning to taste.

ground beef takes shape
Use a light hand when combining ingredients and shaping meat
for the most tender, moist results.This basic recipe makes
4 burgers, about 30 meatballs or 1 meat loaf.
                                                                                              Nutrition Matters:
1 lb (500 g)              Ground Beef                                                         To reduce the fat further in
1/4 cup (50 mL)           EACH dry bread crumbs and minced onion                              cooked ground beef, rinse
1                         egg, lightly beaten
1 tbsp (15 mL)            Worcestershire sauce                                                with hot water after
                          Salt and pepper                                                     draining.
Just-right burgers: Cook 3/4-inch (2 cm) thick patties using medium-high heat on
a lightly oiled grill or skillet for 5-7 minutes per side, testing doneness with a digital
rapid-read thermometer inserted sideways into centre of each patty. Burgers are
completely cooked when thermometer reads 160ºF (71ºC).

Easy-cooking meatballs: Bake 1 inch (2.5 cm) meatballs in a single layer on a
lightly oiled, rimmed baking sheet at 400ºF (200ºC) for 15-20 minutes until digital
rapid-read thermometer inserted into the centre of several meatballs reads 160ºF (71ºC).

Our basic meat loaf: Increase ground beef to 1 1/2 lb (750 g) and add 1/4 cup
(50 mL) ketchup to the mix. Place loaf in a 9 x 5-inch (2 L) pan and top with more
ketchup. Bake at 350ºF (180ºC) for 55-70 minutes until digital rapid-read
thermometer inserted into centre of loaf reads 160ºF (71ºC).




    f ro z en a sse ts
    Consider cooking up convenience when you stock up
    on ground beef. By cooking the meat before freezing, you                                 Cook’s Notes: When
    will have cooked ground beef ready to add to your                                        adding frozen cooked ground
    favourite pasta sauce, chili, soup or casserole recipe.                                  beef to recipes calling for
    Dinner just got easier!
                                                                                             browned ground beef, you
    big batch cooked ground beef                                                             may need to slightly
                                                                                             increase the recipe’s
    4 lb (2 kg)                Ground Beef                                                   cooking time.
    4                          EACH onions and garlic cloves, minced

    1. Cook ground beef in stockpot or Dutch oven, using medium-high heat
       for 9-10 minutes, breaking into small chunks with back of spoon until
       browned and completely cooked. Drain in colander. Return to pot and
       add onion and garlic; simmer uncovered for 12-15 minutes until
       vegetables are soft.
    2. Spread mixture in a single layer on
       several foil-lined baking trays;
       cover loosely with plastic wrap
       and freeze just until meat is firm
       (about 1 hour).
    3. Loosen frozen beef into chunks
       and scoop meal-sized portions
       into freezer bags or sealable
       containers. Freeze for up to
       3 months.
       Makes about 10 cups (2.5 L)
ko rean beef with lettuce cups
This Asian-inspired ground beef recipe lets you entertain with style and
within budget. It works for family meals too – easy to prepare and
casual to eat.

3                       garlic cloves, minced                                           servings:
Half                    sweet red pepper, diced
                                                                                        6
1 lb (500 g)            Lean Ground Beef
1 tsp (5 mL)            minced gingerroot
1/4 cup (50 mL)         soy sauce                                                       preparation:
1 tbsp (15 mL)          Asian chili sauce                                               10 minutes
1 tsp (5 mL)            sesame oil
1                       head Bibb lettuce, separated into individual leaves
                        Wedges of fresh lime                                            cooking:
                        Toppings: hoisin sauce, chopped green onion, shredded carrot    15 minutes
                        or cucumber and chopped cilantro or mint
                                                                                        per serving:
1. Cook garlic, diced pepper, ground beef and gingerroot in large skillet using         179 Calories
   medium heat, stirring occasionally for 8-10 minutes until beef is browned and        16 g protein
   completely cooked. Drain if necessary.                                               11 g fat
2. Add soy sauce, chili sauce and sesame oil; reduce heat to medium-low and             3 g carbohydrate
   simmer 3-4 minutes.
3. Transfer to warm platter. At the table, let each person spoon some filling into      % Daily Value (DV):
   lettuce leaves, top with a squeeze of lime juice and add some favourite toppings.    source of iron (13% DV)
   Simply wrap lettuce around the filling, pick up and eat by hand.                     excellent source of zinc (40% DV)
                                                                                        31% DV sodium



Cook’s Notes: If you want a more traditional dish, serve the Korean Beef mixture over
steamed rice with a drizzling of hoisin sauce to complete.



                                                                                        www.beefinfo.org
simple meat sauce
Tag this recipe and keep it in the kitchen for your everyday family
meals. Dressed up with just a few ingredients, Simple Meat Sauce
becomes a Rich Beef Ragù that’s perfect for a casual gathering.

1 tbsp (15 mL)              olive oil                                                          makes:
1                           onion, diced
                                                                                               5 cups (1.25 L)
1                           garlic clove, minced
1 cup (250 mL)              diced vegetables (e.g. zucchini and sweet pepper)
1 lb (500 g)                Ground Beef                                                        preparation:
1 can (28 oz/796 mL)        tomatoes                                                           15 minutes
1 can (5 1/2 oz/156 mL)     tomato paste
1 tbsp (15 mL)              brown sugar
1/2 tsp (2 mL)              dried oregano                                                      cooking:
                            Salt and pepper                                                    40 minutes

1. Heat oil in large heavy saucepan using medium heat. Add onion, garlic,                      per cup (250 mL):
   vegetables and ground beef; cook, stirring occasionally for 8-10 minutes until beef         305 Calories
   is browned and completely cooked. Drain.                                                    19 g protein
2. Add tomatoes, tomato paste, sugar and oregano. Break up tomatoes with back                  18 g fat
   of spoon. Bring to a boil, stirring often. Reduce heat to low; cover and simmer             20 g carbohydrate
   for 30 minutes, stirring occasionally.
3. Season with salt and pepper to taste and add a bit more sugar if necessary.                 % Daily Value (DV):
   Serve over hot pasta.                                                                       excellent source of iron (26% DV)
                                                                                               excellent source of zinc (43% DV)
                                                                                               15% DV sodium


Rich Beef Ragù: When adding tomatoes to the Simple Meat Sauce, stir in 1/2 cup
(125 mL) EACH pitted black olives (chopped) and dry red wine, and 1/2 tsp (2 mL) dried chili
pepper flakes. Serve topped with freshly grated Parmesan cheese.



                                                                                               Beef. Flavour at its best
empanadas de picadillo
For a lighter alternative, you can skip the pastry and enjoy this
delicious Spanish-style ground beef as a topping for rice or pasta.

2                       garlic cloves, minced                                              servings:
1                       onion, minced
                                                                                           8
Half                    sweet pepper, finely diced
1 lb (500 g)            Lean or Extra Lean Ground Beef
1 cup (250 mL)          salsa
                                                                                           preparation:
1 tbsp (15 mL)          chili powder                                                       15 minutes
1 tsp (5 mL)            ground cumin
3/4 cup (175 mL)        sliced green olives                                                assembly:
1/2 cup (125 mL)        raisins                                                            10 minutes
                        Salt and pepper
4                       frozen pie shells, thawed                                          cooking:
1                       egg, lightly beaten                                                10-15 minutes
1. Cook garlic, onion, diced pepper and ground beef in large skillet using medium          per serving:
   heat, stirring occasionally for 8-10 minutes until beef is browned and completely       557 Calories
   cooked. Drain if necessary.                                                             16 g protein
2. Add salsa, chili powder and cumin; reduce heat to medium-low and simmer                 34 g fat
   3-4 minutes. Remove from heat; stir in olives and raisins. Season to taste;             48 g carbohydrate
   cool completely.
3. Cut each pie shell in half. Form each half into a ball; roll each out into a            % Daily Value (DV):
   7-inch (18 cm) round. Use 1/2 cup (125 mL) ground beef mixture for each                 excellent source of iron (28% DV)
   pastry round. Moisten pastry edges with water; fold over and seal with fork.            excellent source of zinc (34% DV)
   Place empanadas on parchment paper or foil-lined baking sheet; prick and brush          42% DV sodium
   tops of each with beaten egg. Bake at 425°F (220°C) oven for 10-15 minutes or
   until golden brown.

Cook’s Notes: To make ahead, freeze unbaked empanadas in sealed container for up to
1 month; bake from frozen in a 350°F (180°C) oven for 20-25 minutes.


                                                                                           www.beefinfo.org
To make 40 appetizer-sized empanadas, chop the green olives. Cut each pie shell into ten
3-inch (8 cm) rounds; fill each with 1 tbsp (15 mL) beef mixture.
m ake -ah ead me xic an lasagna
Dinner can be ready and waiting in the refrigerator with this make-
ahead casserole. If you like food on the hot side, stir the jalapeños
right into the tomato sauce mixture.

1                        EACH garlic clove and onion, chopped                               servings:
1 lb (500 g)             Lean Ground Beef or Ground Chuck
                                                                                            6
1 tbsp (15 mL)           chili powder
1 tsp (5 mL)             ground cumin
1 can (19 oz/540 mL)     red kidney beans, drained and rinsed
                                                                                            preparation:
1 cup (250 mL)           light or regular sour cream                                        15 minutes
2 tbsp (30 mL)           all-purpose flour
1 can (7.5 oz/213 mL)    tomato sauce                                                       cooking:
1/2 cup (125 mL)         salsa                                                              35 minutes
3                        large flour tortillas
1 cup (250 mL)           shredded Cheddar cheese                                            per serving:
1/2 cup (125 mL)         EACH sliced green olives and crushed tortilla chips                550 Calories
1/4 cup (50 mL)          sliced pickled jalapeño peppers, chopped                           33 g protein
                                                                                            26 g fat
1. Cook garlic, onion, ground beef, chili powder and cumin in large skillet using           47 g carbohydrate
   medium heat, stirring occasionally for 10 minutes until beef is browned and
   completely cooked. Drain if necessary. Stir in beans; set aside.                         % Daily Value (DV):
2. Combine sour cream and flour until smooth; set aside. Combine tomato sauce               excellent source of iron (35% DV)
   and salsa; set aside.                                                                    excellent source of zinc (60% DV)
3. Place one and a half tortillas in the bottom of lightly oiled 2 qt (2 L) rectangular     42% DV sodium
   baking dish, overlapping slightly.Top with half EACH of the meat mixture, sour
   cream mixture and tomato sauce mixture. Repeat layers. Bake at 350ºF (180ºC)
   for 30 minutes until bubbly. Top with cheese, olives, chips and jalapeños; bake
   5 minutes longer.



Cook’s Notes: To make ahead, cover uncooked lasagna tightly and refrigerate for up to
24 hours OR over-wrap with foil and freeze for up to 2 weeks. Thaw in fridge for 48 hours
before baking at 350ºF (180ºC) for about 50 minutes. Add toppings and finish baking.        Beef. Flavour at its best
Foo d Safety S m ar t s
• Cook or freeze ground beef the day you buy it. Raw or
  cooked ground beef can be frozen for up to 3 months.
• Never thaw ground beef at room temperature. Thaw in the fridge,
  allowing 12-15 hours per lb (26-33 hours per kg). Cook microwave-
  thawed ground beef immediately. Thawed ground beef must be
  cooked before refreezing.
• Never eat ground beef rare – cook ground beef thoroughly
  to 160°F (71°C). Ground beef can look done (i.e. no longer be pink
  inside) before being completely cooked. Use a digital rapid-read
  thermometer to know your burger is safe and cooked to perfection! Just remember: “Your burger’s done at 71!”
Two colourful questions:
• I cooked a burger to 71°C but it was still pink inside – why? Several factors can affect the colour of
  ground beef causing it to remain pink even when fully cooked. For more information visit www.beefinfo.org.
• Why is the ground beef at the centre of my package dark purple while the surface is bright red?
  As beef is exposed to oxygen, it naturally develops a red hue. The meat in the centre will turn red once it’s
  opened up to the air.




                         Questions about beef?
                         Visit www.beefinfo.org or call 1-888-248-BEEF.


                                                                                                            GBCF-10-03

				
DOCUMENT INFO
Description: This is an example of easy ground beef recipes. This document is useful for conducting easy ground beef recipes.