How to Stretch a Pound of Ground Beef

eHow
July 1, 2011

Whether they are cutting costs or watching their health, people everywhere are reducing their meat consumption. Less meat and more vegetables and grains is a rule of thumb for both budgeting and achieving good health. The best way to stretch a pound of ground beef is to add healthy, inexpensive fillers. Ground beef is the perfect vehicle for these secret ingredients because it incorporates well and it is easy to season. Try adding fillers for meatballs, tacos and hamburgers. Your family will be none the wiser.

Step 1
Mix in grains with raw meat before cooking. Try using cooked rice, cooked barley, uncooked oats, bran cereal, crushed crackers or breadcrumbs. Grains will take on the flavor of the beef and incorporate well since the textures are similar.

Step 2
Add protein to the meat during cooking. Cooked beans, either whole or mashed, and lentils add a healthy protein and fiber boost, and won’t affect the flavor of the meat. Lean proteins like textured soy and vegetable protein add volume with little flavor, and the reconstituted granules blend with the texture of the meat. Brown the meat first, then add the protein and warm through.

Step 3
Sneak in vegetables to add healthy bulk. Grate raw mushrooms, carrots, onions, celery, eggplant, bell peppers, zucchini or potatoes in any combination, and add to raw meat. As the meat browns, the vegetables will soften and their flavors will incorporate with the meat.

Tips
The more fillers you add, the weaker the beef flavor will become. Prepare cooked grains with beef broth instead of water to add flavor. Use plenty of seasonings to flavor the meat mixture.

Fillers can stretch a pound of ground beef up to 3 lbs. Start small to train your palate, and work towards more and more fillers over time.

Add a raw egg for meatballs and hamburgers. The addition of fillers can make the meat hard to bind. A raw egg will give back the stickiness for shaping, and it binds the patties during cooking.

Warnings
The USDA recommends cooking ground beef to an internal temperature of 160 degrees Fahrenheit, as measured with a meat thermometer.

References
Home Ever After: How to Stretch Ground Meat with Frugal Fillers
Choosing Voluntary Simplicity: Stretching Ground Beef in a Recipe

Resources
USDA: Fact Sheets