Ground Beef Know How

When shopping for beef, you will find lots of choices but inconsistent labeling. Some packages tout the cut of beef (like ground chuck). Others list percentages or ratios that may be confusing, like 90/10. Beef with10% fat (by weight) gets 51% of its calories from fat. The American Heart Association suggests that we stay with foods that are 30% fat or under. If a food you want to eat is over this percentage try combining it with foods that are lower in fat to create a total meal that is lower in fat than the higher fat food itself.

Know these terms:

GROUND HAMBURGER-Ground from the trimmings of any cut of beef. Fat can be added, but the total fat content allowable is capped at a whopping 30% by weight (81% of calories from fat, raw.)
GROUND BEEF-Just like hamburger, but no added fat.
GROUND CHUCK-Beef ground from the chuck (shoulder section) that contains about 15% to 20% fat (63% to 71% calories from fat, raw.)
GROUND ROUND-From the round (rump to hind leg), about 10% to 15% fat (51% to 63% calories from fat, raw.)
GROUND SIRLOIN-Beef ground from the lean sirloin is the healthiest. It contains about 8% to 10% fat (up to 51% calories from fat, raw).

Quick Pastitsio

Hands on time: 17min
Total time: 40min
Serves 6

Ingredients:
8 ounces uncooked penne pasta
Cooking spray
1 pound ground sirloin
1 tablespoon olive oil
1 1/2 cups chopped onion
5 garlic cloves, minced
1 tablespoon flou2 cups skim milk
1 (14.5 ounce) can diced tomatoes, drained
1/2 cup (4 ounces) 1/3-less-fat cream cheese
1 (3 ounce) package fat free cream cheese
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
2 tablespoons chopped fresh flat-leaf parsley

Directions:

1. Pre heat broiler.
2. Cook pasta according to package directions and drain.
3. Spray large skillet over medium heat with cooking spray. Add beef and sauté for 5 minutes or until browned while stirring. Remove from pan and drain. Wipe pan clean and add oil. Cook onions, cook 4 minutes. Add garlic; cook 1 minute, stirring constantly. Add beef. Add flour, cook 1 minute while stirring.
4. Stir in mil, tomatoes and cream cheeses stirring until smooth and bring to a simmer. Cook 2 minutes or until thoroughly heated. Stir in cooked pasta.
5. Spoon pasta mixture into a 13X9 inch baking dish coated with cooking spray. Sprinkle mozzarella on top. Broil 4 minutes or until golden. Sprinkle with parsley.

Calories: 431, Fat; 15.9g, Protein: 27g, Carbohydrate: 42g.

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