Healthy Can Mean Red Meat

Ground beef gets a regular beating these days by a lot of people. It has a lot to offer if prepared properly, and it can be had very cheaply if you know where to buy it. Yes, ground beef is fatty, especially regular (73% lean) ground beef. I usually at least try to buy ground chuck (80% lean), and I use only 8 ounces of it to make a meal for my family. When ground beef is combined with vegetables and whole grain brown rice or pasta, this is a healthy, satisfying, and inexpensive meal. I have created 3 recipes that my kids really like and I alternate them so they are not repeated too often. I make cheeseburger macaroni pasta, a beef tomato skillet with rice, and spaghetti with meat sauce. I usually serve a side of vegetables (not with the skillet meal), such as broccoli or green beans (from the freezer). Each meal costs less than $3.00 and provides leftovers for 2 more adult servings the next day for lunch.

Buying ground beef at a good price can be tricky. I have learned Wal-Mart is not the best place to buy cheap ground beef, even in the 10 lb. rolls. The cheapest I have seen at Wal-Mart is $1.59/lb for regular 73% lean. Ground chuck is usually $2.49/lb. At Kroger, the price is about the same. I found ground chuck for $0.99/lb at Bay Area Meat Market on Kirby (next to the smokehouse by Robinson Elementary school). They had no limit, so I bought 50 lbs. It was already wrapped and frozen in one-pound packs. They don’t always have this special, but they have it often. They also have great fryer chicken specials too ($.49/lb for a 3 lb fryer; I get 2 dinner meals for my family from one fryer). I passed by the store this morning (they are closed on Sundays) and they were advertising $0.39/lb fryers. I hope there are some left on Tuesday when they open again. Check the meat markets in your area for specials (you have to ask, a lot of the time they are not advertised).

Cooking ground beef to optimize fat loss from the meat is my main goal. To do this, I fry the beef until browned, and then drain off as much fat as possible. I then dump the meat in a strainer and rinse it with hot tap water for about 10 seconds. Then I blot it dry with paper towels. I promise there is not a lot of fat left after all that rendering. I learned this tip from Amy Dacyczyn, author of one of my all-time favorite books, The Complete Tightwad Gazette.

Finally, here are the recipes! Prices listed for the ingredients assume the lowest prices that I can find at the stores in my area.

Cheeseburger Macaroni Pasta ($2.26 for meal not including side veggie, with leftovers)

8 oz ground chuck ($0.50)
1 ½ cups macaroni, any kind, or other short pasta ($0.75 – I use multigrain)
2 ½ cups milk ($0.36 – I use skim)
2 Tbs. butter ($0.12)
2 Tbs. flour ($0.03)
½ cup grated cheddar or other cheese ($0.50 or less)
Salt to taste
Dash cayenne (optional)
Tiny dash turmeric (optional, but helps give a little color to the sauce)

Cook ground beef and drain, set aside. Heat butter in a saucepan on medium heat until melted and add flour; whisk to combine. Cook over medium high heat for about 45 seconds and slowly add milk while continuing to stir. Allow to come to a low boil while stirring continuously. Add the cheese and optional spices, if desired, and stir off heat until cheese melts. Add salt to taste. Combine sauce, pasta, and cooked ground beef and stir. Serve with a green veggie and water.

Tomato Beef Skillet (2.60 for meal with leftovers, not including milk)

8oz ground chuck - $0.50
1 28oz can whole tomatoes in juice, tomatoes quartered, juice reserved -$0.83
1 small onion, chopped -$0.30
2 carrots, sliced -$0.10
1 bell pepper (any kind) -$0.35
1 clove garlic, minced or ½ tsp garlic powder -$0.01-.05
½ - 1 tsp. paprika, to taste -$0.05
Salt and pepper to taste -$0.02
3 cups cooked brown rice -$0.40

Brown ground beef in a skillet; drain and remove but reserve 1 tsp of drippings in pan.
Sauté onion and carrots for about 5 minutes, add bell pepper and sauté for 2 more minutes. Add paprika and garlic, sauté for about 30 seconds and then add reserved tomato juice. Add browned ground beef and add salt and pepper as needed. Serve over hot rice. Serve with milk for kids and water for adults.

Spaghetti with Meat Sauce (2.75 for meal with leftovers, not including side veggie)
The sauce base is from a recipe I altered from Cook’s Illustrated magazine, which is a superb magazine for anyone who loves to cook!

8 oz ground chuck - $0.50
1 28oz can crushed tomatoes – $0.83
½ medium onion, grated ($0.10)
2 cloves garlic, minced ($0.10)
½ tsp. oregano ($0.10 – guessing here)
½ tsp. salt ($0.01)
½ tsp. sugar ($0.01)
½ cups chopped fresh basil leaves (free from my garden) or 2 tsp dried basil (0.10?)
1 Tbs. extra virgin olive oil ($0.10 or so), plus 1 tsp. for sautéing grated onion
¾ lb. spaghetti or any pasta on hand ($1.00 – I use multigrain so it costs a little more)

Brown ground beef in a skillet, drain and set aside. Grate onion and set aside. Mince garlic and add salt and oregano to garlic in a small bowl, mix to coat garlic. Heat 1 tsp. olive oil in a skillet or Dutch oven over medium high heat and add grated onion. Sauté for about 4-5 minutes until soft and lightly browned. Add garlic/spice mixture and sauté for 30 seconds. Add crushed tomatoes and sugar and simmer on low for about 15 minutes. Add cooked ground beef. Add the chopped basil and 1 Tbs. olive oil to the sauce off the heat. Serve over cooked pasta with a green veggie and water. If I have some bread I may serve that with this meal for sauce dipping.

Ground turkey is also a really good substitute for ground beef, but is usually higher in price from what I have seen; I admit I have not thoroughly researched ground turkey prices in my area. I will put that on my agenda and report back on a later post. If you make the recipes please let me know what you think and if you have any suggestions or improvements!