Meat Loaf Recipes Take Advantage of Versatility of Lean Ground Beef

A report released earlier this year explained that ground beef and whole milk are responsible for most of the fat in the American diet. They account for about 9% of the total dietary saturates, according to the National Academy of Sciences.

Still, ground beef is one of the most popular items in the meat case. It has remained a staple in the American diet, appearing on dinner tables and in restaurant menus in the form of hamburgers, meat loaves and in casseroles.

But with careful label reading and sensible meal planning, ground beef can have a place in a healthy diet. Here are some tips:

The ground beef label will provide the amount of fat present in the ground beef package. The terms regular, lean, and extra lean refer to the fat content of the meat: regular, 30%; lean, 23%, and extra lean, about 15%. Fat content also may be stated as “not less than 75% lean,” which means that 75% of the meat is lean ground beef and the remaining 25% is fat.

Since the fat cannot be removed from ground beef before cookingthorough draining is recommended. During cooking, higher-fat ground beef (regular) will lose fat and may end up being similar to cooked lean. The leaner ground beef loses water during cooking. To further reduce fat content, use half ground poultry and half ground beef in recipes.

Meat labeled as ground beef should contain only beef and no trimmings from other meat, although beef from various cuts may be mixed in one grinding. When leaner cuts are used in grinding, additional fat is added for flavor and tenderness. Strict fat-watchers should consult the butcher. Use garlic, fresh herbs, celery seeds or hot pepper sauce for seasoning ground beef, and select vegetables that are strong in flavor such as mushrooms, peppers, onions, shallots, chives and leeks to enhance the natural flavor of the meat. Other distinctive flavoring ingredients include brown sugar, cloves, fresh ginger, lemon juice and wine.

The following meat loaf recipes take advantage of the versatility of lean ground beef. Ground poultry has been added to cut down on the fat, but equal amounts of lean ground meat can be substituted.

MEAT LOAF ITALIANO

3/4 cup water

1/3 cup tomato paste

3 tablespoons vinegar

3/4 pound lean ground beef

3/4 pound ground turkey or turkey breakfast sausage

1 medium onion, chopped

1 green pepper, chopped

2 slices bread, crumbled

1 egg

2 teaspoons dried basil leaves, crumbled

3/4 teaspoon hot pepper sauce

1 clove garlic, minced

1/2 pound mushrooms, sliced

Combine water, tomato paste and vinegar in small bowl. Set aside.

Combine beef, turkey, onion, green pepper, bread, egg, basil, hot pepper sauce, garlic and 1/2 cup tomato mixture in large bowl. Mix well.

Shape into loaf and place in 2-quart shallow baking dish. Bake at 350 degrees 45 minutes. Remove from oven and pour remaining tomato mixture over meat. Arrange mushroom slices around loaf. Return to oven and bake 30 minutes longer. Let stand 10 minutes before serving. Serve with additional hot pepper sauce, if desired. Makes 4 to 6 servings.

MEAT AND POTATO PIE

1 pound potatoes, scrubbed

1 pound lean ground beef

1 pound ground turkey or turkey breakfast sausage

2 eggs

1 cup minced shallots

2/3 cup bread crumbs

1/2 cup dry white wine

1/3 cup minced parsley

2 cloves garlic, minced

2 tablespoons Dijon mustard

3/4 teaspoon herbes de Provence

1 1/2 teaspoons chopped thyme leaves or 3/4 teaspoon dried

1 1/2 teaspoons chopped tarragon leaves or 3/4 teaspoon dried

Pepper

Place potatoes with water to cover in large pot. Bring to boil, then reduce heat and simmer 15 to 20 minutes, or until partially cooked. Let stand until cool enough to handle, then peel and slice.

Combine ground beef, turkey, eggs, shallots, bread crumbs, wine, parsley, garlic, mustard, herbs, thyme, tarragon and pepper in large bowl.

Lightly grease 9- or 10-inch springform pan. Wrap outside of pan with foil and place on baking sheet. Layer 1/3 meat 1/2 potato, 1/3 meat, 1/2 potato and 1/3 meat, placing potatoes 1/2-inch from edge of pan and gently pressing into meat. Smooth top.

Bake at 350 degrees 1 hour or until center registers 160 degrees when meat thermometer is inserted in center. Serve warm or at room temperature. Makes 6 to 8 servings.

FIESTA TURKEY LOAF

2 eggs, lightly beaten

1/2 cup chicken broth

1 1/2 cups bread crumbs

1/4 teaspoon cayenne pepper

2 teaspoons chili powder

1/2 teaspoon ground cumin

Dash ground nutmeg

3/4 cup chopped onion

1/3 cup finely chopped sweet red or green pepper

1/4 cup chopped celery

1 tablespoon chopped parsley

1 clove garlic, minced

1/2 pound turkey sweet Italian sausage

1 3/4 pounds ground turkey

Diced green chiles

Sliced radishes

Mexicali Sauce

1/4 pound low-fat Jack cheese, shredded

Combine eggs, broth, bread crumbs, cayenne, chili powder, cumin, nutmeg, onion, pepper, celery, parsley and garlic in large bowl. Remove casing from sausage and add along with ground turkey to bowl. Toss lightly with fork. Pack into 8x4-inch loaf pan, then invert into larger shallow pan.

Bake at 350 degrees 1 hour. Allow to stand 5 minutes before placing on serving platter. Garnish with chiles, sliced radishes, Mexicali Sauce and cheese. Makes 6 to 8 servings.

Mexicali Sauce

1 (11-ounce) can zesty tomato soup

1 1/4 cups water

1 (4-ounce) can diced green chiles, well drained

Place soup in saucepan. Slowly stir in water. Add chiles and bring to boil. Reduce heat and simmer 1 minute to blend flavors.

POLYNESIAN BEEF LOAVES WITH VEGETABLES

1 (8-ounce) can pineapple chunks, in juice

1/2 pound lean ground beef

1/4 pound ground turkey

1 tablespoon sugar

1 tablespoon cornstarch

1 tablespoon vinegar

1 teaspoon soy sauce

1 1/2 cups frozen broccoli, baby carrots, and water chestnuts

Drain pineapple, measuring juice into 1 cup measure. Add water to make 2/3 cup. Set aside.

Combine beef and turkey in a bowl. Shape into 3 mini loaves. Brown quickly on both sides in skillet. Move loaves to side of skillet. Stir sugar, cornstarch, vinegar and soy sauce into measured liquid. Pour into skillet. Add vegetables and pineapple. Bring to boil, then reduce heat and simmer, covered, 5 minutes. Makes 3 servings.

WESTERN MEAT LOAF

1 cup wheat germ

1 cup shredded low-fat Jack cheese

1 (8-ounce) can tomato sauce

1 egg

1/2 teaspoon onion powder

1/2 teaspoon chili powder

1 pound ground turkey

1/4 pound lean ground beef

6 slices bacon

Combine wheat germ, cheese, tomato sauce, egg, onion and chili powders in large bowl. Mix well. Add ground turkey and beef and mix well. Shape into 9-inch loaf and place in 13x9-inch pan.

Wrap bacon slices around meat loaf, tucking 1-inch of each end underneath loaf. Bake at 400 degrees 40 to 50 minutes or until done. Drain excess fat before serving. Makes 6 servings.

CHICKEN AND BEEF BURGER

3/4 pound ground chicken

3/4 pound lean ground beef

1/4 cup water

2 tablespoons finely chopped onion

1 clove garlic, minced

1/2 teaspoon hot pepper sauce

1/4 teaspoon celery seeds

1 tablespoon oil

Combine chicken, beef, water, onion, garlic, hot pepper sauce and celery seeds in medium bowl. Shape into large pattie.

Heat oil in 7-inch skillet and cook pattie over medium heat until brown on both sides. Makes 4 servings.