Turn 80-85% Lean Ground Meat into Nearly Fat Free Ground Meat

This is one of my frugal cooking techniques that I thought everyone knew about. You know, like microwaving your sponges. You don't microwave your sponges? Seriously? Look it up.

If I lived alone, I would probably go vegetarian, but we have a large family. They like to eat meat. Meat can be expensive.

When I look through the sale ads, generally the sale ground meat isn't the low fat, 93% to 97% lean ground meat. No, it's the 80% to 85% fatty meat for about $1.99 per pound. At least that's what we pay around here (Louisiana is not known for being cattle or turkey country).

Have you ever cooked with that stuff? The grease! It's, well, kind of nasty. The tacos swim in fat. Fat floats in your bowl of chili. Your soup has a layer of sheen on it. Okay, I'll stop there. The point is that it isn't healthy for you.

Years ago while looking through a bulletin board on feeding large families, I found a method of preparing or precooking your ground meat to remove nearly all the fat: boiling it.

Bear with me a bit more. Boiled ground meat, once added to a dish like chili or spiced heavily like taco meat, doesn't taste much different than frying it

In this post, I'm using 85% ground beef, but honestly we eat ground turkey more often than ground beef. The same method works the same with either one. It's rather simple.

1. Put the meat in a pot that's twice as deep as the meat.

2. Cover with warm water.

3. The next part, I won't show. It's nasty but necessary. Wear a disposable glove and use your hand to loosen the meat up. Otherwise you end up with one large boiled lump.

It should look like this afterwards.  See. No more large lump. Now put a lid on the pot and bring it to a simmer over medium high heat.

4. When it gets to a simmer, it starts to puff up like this. Give it a good stir with a wooden or metal spoon, and it will all sink under the water.

I love this method because I am a bit of a germ freak. Knowing that all this ground meat is immersed in water that is 212^oF, well above the safe temperature for meat.

Let it simmer for about 20 minutes with the lid on. You can see the melted fat floating to the surface. Fat does float.

5. After 20 minutes, turn the heat off and let everything cool down. The fat will remain on top, and the meat will sink. If you are grossed out, I'm sorry. Remember all that fat you would have been feeding to your family.

6. After it's cooled down, I use a metal mesh strainer to strain off the liquid, which I keep. In reality it is a low quality beef or turkey broth, and so I use it in my homemade dog food. If I didn't have dogs, I would drain it into the sink. If you do, REMEMBER to flush the sink with really hot water and a dab of liquid soap so that the fat doesn't solidify in you pipes.

This is the meat you are left with. It doesn't look much different from traditionally cooked ground meat, and once you spice it or add it to a soup, it doesn't taste different. Well, it is much less greasy.

I let it cool, bag it in zippy bag, put a date and label on it and then freeze it. When I want to make tacos, chili, lentil soup, sloppy Joes or a dozen other dishes that need ground meat, it's already cooked and nearly fat-free.

Meal Planning

Who actually does weekly meal planning? . . .

I actually do, but only in recent years. I know all the reasons not to. So why do it?

1. It saves money. Instead of buying everything needed for a fully stocked cupboard, you buy what you need for only 6 or 7 meals.  Also, you can plan your meals around the local sale items. If roast is half-off, then roast can be worked into your meal plan.
2. It saves time. Knowing what you're going to cook tomorrow means that you can utilize time saving things like crock-pots, rice cookers and bread machines. It also means you don't waste time on that ever present question, "What are we having for dinner?"
3. It saves cooking. Since you can plan for one meal to lead into the next, last night's chicken parmesan can be tomorrow's chicken alfredo. Meaning you cook chicken once instead of twice.
4. You use up what you already have. You can plan your meals around what's already in the pantry and freezer and only buy the few extra ingredients to make that chicken that's been in the freezer for months into a meal.
5. Buy in bulk. If chicken is on sale, you can buy the larger, cheaper package and plan 2 or 3 meals around it. 

At first, meal planning can be intimidating, but if you have a couple of tools, it's much simpler.

First, it's handy to make a list of your families favorite meals, the ones you do over and over every week.  Don't try this all at once, but keep a piece of paper on the fridge. When you think of a meal that you have at least once a month, jot it down. Within a week, your list will be done.

My list started as one index card. As you can see, it's grown

You don't have to stick to this list. Every week, I plan one or two totally new meals and then pick the rest from my list. Even if you never deviate from the list, that's fine too. My husband grew up knowing what he would have for dinner every night, since his grandmother made the same 7 meals every week.

The second tool is a master grocery list with everything I could possibly need from the shop. It's full of every item I buy on a regular basis. No, it's not my grocery list - that would be insane. When I make my grocery list, after listing ingredients I need for my weekly meals, I review this master list to see if there is anything I left out. Then I can check the pantry to see how much of our staples we have, such as cheerios, coffee, whole wheat rotini, toilet paper, dish soap, etc. There is always something you run out of that you (or in my case, my kids & husband) to write on your fridge's dry erase board. Lord knows you don't want your weekend ruined by a lack of sour cream!

When I recently lost my master grocery list, I actually made a new one from looking at the previous month's grocery receipts. It was a pretty good way to show me what I actually buy.

Both of these lists get reviewed, edited and rewritten about once a year to reflect our families changing needs. For example, my current master grocery list has more basic food ingredients and less boxed mixes than it did 3 years ago had. Sounds a bit anal, I know. Actually in the long run, the lists get redone all year long as I scratch out one thing and add others. It's just that once a year I rewrite it so that I can read my own chicken scratch.

My meal list has evolved to have categories. One column for meals that can be vegetarian since I like to feed the family a few veg meals a week. One column for things that need to be baked since I try to bake mostly in the cooler months. I started a column for bean dishes this year since I'm working on that. Then a column for anything else.

Still overwhelmed? Let's go step by step in the process. It may take a while the first time you do it, but once you've had some practice, it takes less than an hour a week. 

Making a Weekly Meal Plan
Step One:
Check to see what you have in your pantry, freezer & fridge that can be part of a meal or a meal itself.

In my freezer I have pre-cooked ground beef and chicken breast (pre-cooked myself, but I'll cover that in another post). I also have some stew meat and a large bag of stir-fry veggies.

Step Two:
Check the sale ads for really good deals.

I generally make one trip to Albertsons each week, mostly for their sale meat. This week chicken leg quarters are .59/lb, roast is $1.99/lb and ground beef is $1.99/lb.

Step Three:
Take a look at your up-coming week to see if there are any really busy nights. On those nights, plan for an easy to make meal.

Our week isn't too bad, but there are some trouble days. Saturday is my errand day, plus I have to make jams for my church auction and 125 petit fours for another group. Saturday I need a no fuss meal. Sunday night Girl Scouts runs late, so it's leftovers, something simple or a crock-pot meal. Monday, I'm having oral surgery, so I need something hubby can cook. Tuesday I'm making cheesecakes both for my church auction and the feast for 125. Wednesday night we're running to the library, and therefore shouldn't plan anything complex. Friday night we have friends coming over, and so I need to make something in bulk.

I also consider the seasons. In winter, I bake more since the oven heats the house. In summer, I cook more stove meals and use the grill.

Step Four:
Actually plan each night's meal day by day keeping in mind all of the above.

Saturday: Something simple that uses up the bag of veggies and the pre-cooked chicken breasts.

• Asian Vegetable Stir-fry. 
• Basmati rice. 
• Pre-cooked chicken on the side to give this meal a vegetarian option.

Sunday:

• Leftovers, if there are any.
• If not, quesadillas. Even my 12 year old can make these. So if I'm running too late, everyone will get fed.

Monday: Since I'll be totally out of it:

• Pasta
• Sauce & Meatballs

Tuesday: Something that uses up the cooked ground beef but can also be a veg option. Plus, it's simple to make and the kids assemble their own.

• Tacos
• Burritos

Wednesday: Using up the stew meat, plus making something that I can cook, leave and eat later.

• Simple Beef Stew
• Bread from the bread machine

Thursday: The only night next week where I can take my time, so one of my favorites:

• Breakfast
• Pancakes
• Polenta w/ cheese & butter
• Breakfast sausage (I can even get the vegetarian type)
• Scrambled eggs or omelets to order

Friday: Need to feed 7 adults & 4 children and I want to use up the last of the cooked ground beef.

• Red Bean Chili
• Rice
• Cornbread, but only if it's cool enough to bake. Or, maybe I can use the bread machine.

There you have it. From here, I figure out what ingredients I need to by and what we have. Along with my master grocery list, I make my list for the week. It doesn't take nearly as long you would think. From start to heading out to the grocery, about an hour. I figure it's time well spent since my meals are planned out, I won't need to make extra trips to the grocery and I won't spend money on food we won't eat.