Ground beef is a versatile ingredient that can be used in a variety of dishes, from classic comfort food to international cuisine. The 93/7 ratio of lean to fat in ground beef provides a great balance between flavor and nutrition. Here are 8 delicious meal ideas using ground beef 93/7 that you can try at home.
Introduction to Ground Beef 93⁄7
Ground beef 93⁄7 refers to the lean to fat ratio in the meat, where 93% is lean meat and 7% is fat. This ratio is ideal for cooking as it provides enough fat to keep the meat moist and flavorful, while also being lean enough to be a healthier option. The 93⁄7 ratio is also a good compromise between price and quality, making it a popular choice for home cooks.
Nutritional Benefits of Ground Beef 93⁄7
Ground beef 93⁄7 is a good source of protein, vitamins, and minerals. A 3-ounce serving of cooked ground beef 93⁄7 contains about 22 grams of protein, 10 grams of fat, and 0 grams of carbohydrates. It is also a good source of iron, zinc, and B vitamins. The lean to fat ratio in ground beef 93⁄7 makes it a relatively healthy option compared to other types of ground meat.
| Nutrient | Amount per 3-ounce serving |
|---|---|
| Protein | 22 grams |
| Fat | 10 grams |
| Carbohydrates | 0 grams |
| Iron | 3 milligrams |
| Zinc | 3 milligrams |
| Vitamin B12 | 2 micrograms |
Meal Ideas Using Ground Beef 93⁄7
Here are 8 delicious meal ideas using ground beef 93⁄7 that you can try at home:
- Tacos: Season ground beef 93/7 with taco seasoning and cook in a skillet. Serve with tortillas, shredded cheese, lettuce, and tomatoes.
- Spaghetti Bolognese: Cook ground beef 93/7 with onions, garlic, and tomato sauce, and serve over spaghetti.
- Stuffed Peppers: Fill bell peppers with a mixture of cooked ground beef 93/7, rice, and cheese, and bake until tender.
- Meatballs: Mix ground beef 93/7 with breadcrumbs and seasonings, and form into balls. Bake or fry until cooked through, and serve with marinara sauce and pasta.
- Chili: Cook ground beef 93/7 with beans, tomatoes, and chili powder, and serve with crusty bread or cornbread.
- Sliders: Form ground beef 93/7 into patties and grill or pan-fry until cooked through. Serve on a bun with cheese, lettuce, and tomato.
- Shepherd's Pie: Layer cooked ground beef 93/7, vegetables, and mashed potatoes in a casserole dish, and bake until golden brown.
- Quesadillas: Fill tortillas with a mixture of cooked ground beef 93/7, cheese, and vegetables, and cook in a skillet until crispy and melted.
Cooking Tips for Ground Beef 93⁄7
Here are some cooking tips for ground beef 93⁄7:
- Always cook ground beef 93/7 to an internal temperature of at least 160°F (71°C) to ensure food safety.
- Use a thermometer to check the internal temperature of the meat, especially when cooking burgers or meatballs.
- Don't overcook the meat, as it can become dry and tough.
- Use a gentle heat when cooking ground beef 93/7, as high heat can cause the meat to brown too quickly.
- Don't press down on the meat with a spatula while it's cooking, as this can squeeze out juices and make the meat dry.
What is the difference between ground beef 93⁄7 and ground beef 80⁄20?
+Ground beef 93⁄7 has a lean to fat ratio of 93% lean meat and 7% fat, while ground beef 80⁄20 has a lean to fat ratio of 80% lean meat and 20% fat. Ground beef 93⁄7 is leaner and has less fat than ground beef 80⁄20, making it a healthier option.
Can I substitute ground beef 93⁄7 with ground turkey or ground chicken?
+Yes, you can substitute ground beef 93⁄7 with ground turkey or ground chicken in most recipes. However, keep in mind that ground turkey and ground chicken have a different flavor and texture than ground beef, so you may need to adjust the seasoning and cooking time accordingly.
