Have you switched to lean ground beef but want to reduce its fat content even more?
New research shows that simply by rinsing and/or blotting, you can reduce the fat content in cooked hamburgers, meatballs, meatloaf, spaghetti sauce, chili, Sloppy Joes, taco fillings and pizza toppings by as much as 50 percent.It takes a few extra minutes, but all you need is hot water, a strainer or colander and some plain white paper towels.
The research, performed at Iowa State University and reported in the Journal of the American Dietetic Association, is the first to document the effect on fat and nutrient values of a rinsing technique that is convenient and simple for consumers to use.
Here's how it works:
- Using regular ground beef (70 percent lean, 30 percent fat), brown in skillet on range top, stirring occasionally to break into large crumbles.
- Remove crumbles with slotted spoon to a plate or other container lined with three layers of paper towels. Blot top of crumbles with additional paper towels.
- Transfer crumbles to a strainer or colander and rinse by pouring hot (not boiling) water over them, then drain for five minutes.
The technique also can be used in recipes that call for browning beef with ingredients such as garlic and onion. Rinsing may cause a slight flavor reduction, so add herbs and spices afterward.
Rinsing doesn't lower cholesterol levels. On the other hand, the nutrient values of protein, iron, zinc and vitamin B12 also are largely retained.
In the Iowa State tests, rinsing reduced fat in a three-ounce portion of pan-fried ground beef (70 percent lean) to 5.5 grams from 12.2; protein to 18.3 grams from 21.2; iron to 2 milligrams from 2.3; and calories to 128 from 200.
In an equal portion of microwaved ground beef (also 70 percent lean), rinsing reduced fat to 8.5 grams from 13.7; protein to 20.3 grams from 22.3; iron to 1.9 milligrams from 2; and calories to 163 from 218.
Here are some recipes using the rinsing-blotting method.
SIMPLE PASTA SAUCE
1 pound lean ground beef
1 small onion, chopped
2 cloves garlic, crushed
1 jar (26-32 ounces) spaghetti sauce
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 to 1/4 teaspoon ground red pepper
Brown ground beef, onion and garlic in large skillet over medium heat 8 to 10 minutes or until beef is no longer pink, stirring occasionally to break into 1/2-inch crumbles. Using slotted spoon, remove beef mixture to large plate lined with three layers of plain white, microwave paper towels.
Let sit 1 minute, blotting top of beef with an additional paper towel. Transfer beef to fine mesh strainer or colander. Pour 4 cups hot water over beef mixture to rinse fat; drain 5 minutes. (To heat 4 cups water, microwave in 1-quart glass measuring cup at HIGH 5-6 minutes or until very hot but not boiling.)
Meanwhile wipe skillet clean with paper towel. Return drained beef mixture to skillet; stir in spaghetti sauce, salt, pepper and red pepper. Bring to a boil over medium heat; reduce heat and simmer 5 minutes, stirring occasionally. Serve over hot cooked pasta.
Yield: Approximately 1 quart. Preparation time: 10 minutes. Cooking time: 17-19 minutes.
HOT 'N' SPICY BEEF AND CORN CHILI
1 pound lean ground beef
1 medium onion, chopped
2 cans (14-ounces each) Mexican-style stewed tomatoes, undrained
2 cups frozen whole kernel corn
4 teaspoons Spicy Seasoning Mix (recipe below)
Brown ground beef and onion in skillet over medium heat 8 to 10 minutes or until beef is no longer pink, stirring occasionally to break into 1/2-inch crumbles. Using slotted spoon, remove beef mixture to large plate lined with plain, white, microwave paper towels. Let sit 1 minute, blotting top with an additional paper towel.
Transfer mixture to fine mesh strainer or colander. Pour 4 cups very hot water over beef to rinse fat; drain 5 minutes.
Meanwhile wipe skillet clean with paper towel. Return drained beef mixture to skillet; season with salt, if desired. Add tomatoes, corn and Spicy Seasoning Mix. Bring to a boil over medium heat; reduce heat and simmer 18-20 minutes.
Makes 4 servings. Preparation time: 13 minutes. Cooking time: 30-34 minutes.
SPICY SEASONING MIX
3 tablespoons chili powder
2 teaspoons each ground coriander and cumin
1 1/2 teaspoons garlic powder
3/4 teaspoon dried oregano leaves
1/2 teaspoon ground red pepper
Combine all ingredients. Store in airtight container. Shake before using to blend. Makes one-third cup.
HERBED BEEF PATTIES
1/2 pound lean ground beef
1/4 teaspoon each coarse ground black pepper, dried rosemary and thyme leaves, crushed
2 thin slices each onion and tomato
2 hamburger buns, split
Cucumber-Yogurt Sauce (recipe below)
Combine ground beef, pepper, rosemary and thyme, mixing lightly but thoroughly. Shape into 2 patties, each 1/2-inch thick.
Heat skillet over medium heat 5 minutes; panbroil patties 7-8 minutes, turning once. Remove to large plate lined with three layers of plain white, microwave paper towels. Let sit 1 minute, turning once halfway.
Meanwhile place an onion and tomato slice on bottom half of each roll. Top with burger and close. Serve with sauce.
CUCUMBER-YOGURT SAUCE
1 cup nonfat yogurt
1 cup finely chopped cucumber
1/4 teaspoon dried basil leaves, crushed
1/8 teaspoon salt
Combine all ingredients in a small bowl, mixing well.