Healthy Lean Beef Loaf Recipe – High-Protein, Low-Carb & Nutrient-Packed
Ground Beef (90% Lean, 10% Fat) – Cooked and Baked Loaf
Ground beef, particularly the 90% lean and 10% fat variety, is a rich and nutritious source of protein, perfect for creating a variety of flavorful dishes. Once cooked and baked into a loaf, this beef provides a tender, savory base for meals while delivering a strong nutritional profile.
Nutritional Information (Per 100g of Cooked and Baked Loaf):
| Nutrient | Amount |
|---|---|
| Energy | 214 kcal |
| Protein | 26.62 g |
| Total Fat | 11.1 g |
| Saturated Fat | 4.375 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 13.0 mg |
| Iron | 2.89 mg |
| Magnesium | 21.0 mg |
| Phosphorus | 193.0 mg |
| Potassium | 300.0 mg |
| Sodium | 61.0 mg |
| Zinc | 6.65 mg |
| Copper | 0.079 mcg |
| Manganese | 0.01 mg |
| Selenium | 21.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.037 mg |
| Riboflavin (B2) | 0.171 mg |
| Niacin (B3) | 5.228 mg |
| Vitamin B6 | 0.347 mg |
| Folate | 6.0 mcg |
| Vitamin B12 | 2.49 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Highlights:
- High in Protein: With 26.62 grams of protein per 100 grams, this ground beef is a great source of high-quality protein, essential for muscle repair, immune function, and overall growth.
- Rich in Iron: Offering 2.89 mg of iron, this beef provides a significant amount of this vital mineral, which supports red blood cell production and helps transport oxygen throughout the body.
- Saturated Fat Content: This beef contains 4.375 grams of saturated fat per serving, which should be considered in your overall dietary fat intake.
- Rich in Minerals: With good amounts of magnesium, phosphorus, potassium, and zinc, this meat supports bone health, muscle function, and the immune system.
Allergen Information:
This ground beef contains no known allergens and is considered safe for individuals who are not allergic to beef or red meat.
Dietary Preferences:
- Keto-Friendly: With zero carbohydrates and a high fat-to-protein ratio, this ground beef is suitable for ketogenic diets.
- Paleo-Friendly: Ground beef aligns with paleo guidelines as it is an unprocessed, naturally occurring source of protein.
- Gluten-Free: This ingredient is naturally gluten-free and can be included in gluten-free diets without concern.
Cooking Tips and Advice:
- Flavor Enhancement: Enhance the flavor of this ground beef by adding herbs and spices such as garlic, onion powder, or rosemary, perfect for creating a savory loaf.
- Versatile Usage: Beyond a loaf, ground beef can be used in tacos, meatballs, casseroles, or as a topping for salads or baked potatoes.
- Storage: Once cooked, ground beef should be stored in an airtight container in the refrigerator and consumed within 3-4 days. For longer storage, freeze the cooked beef for up to 3 months.
Conclusion:
Ground beef (90% lean, 10% fat) cooked and baked into a loaf offers a robust, protein-packed meal option rich in essential nutrients. It provides an excellent source of protein, iron, and a variety of vital minerals, making it a staple ingredient for those seeking to support their health and nutrition. Whether used in traditional meatloaf, burgers, or other delicious dishes, this ground beef is both a flavorful and nutritious choice for any meal plan.
