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| Ingredients | How to cook beef mince

How to cook beef mince

Mince is one of the most versatile beef products you will find. A staple in the kitchen, mince can be dressed up for entertaining with rich aromas and exotic suitors, or dressed down for everyday meals. It fills you up and like all beef and lamb cuts, gives you a boost of iron; much needed for feeling good.

The cut

Depending on the recipe, mince is more often than not cooked with other ingredients to infuse and bring out the beef flavour. Whether it be tacos, patties, lasagne, or cottage pie, mince will open up the door to endless options.

How to cook

Best cooking methods – Pan Fry, BBQ, Stir Fry

Browning mince is essential to bring out the flavour and colour. To ensure it doesn’t stew, cook in batches. Add a dash of oil to a hot pan before adding mince. Stir to ensure the mince browns evenly and does not stick to the pan. If it begins to stew and water gathers at the bottom of the pan, the mince will taste like it has been boiled. Take the mince from the heat and strain away the liquid. Reheat the pan with a further dash of oil and return the drained mince to the pan to begin the browning process again. Your final dish will have more flavour and colour.

Nutritional information

Summary:
  • Good source of Protein
  • Good source of Vitamin B12
  • Good source of Zinc
  • Source of Iron
  • Low Sodium
Nutrient Composition:

Mince 5% Fat, Raw, Lean (per 100g)

  • Energy: 492kJ
  • Energy: 117kcal
  • Protein: 21.2g
  • Total Fat: 3.7g
  • Saturated Fat: 1.6g
  • Polyunsaturated Fat: 0.2g
  • Omega 3: 0.093g
  • Monounsaturated Fat: 1.2g
  • Cholesterol: 49.2mg
  • Sodium: 55mg
  • Iron: 2.0mg
  • Zinc: 4.3mg
  • Vitamin B12: 1.4ug
  • Vitamin D3: 0.13ug
  • 25-OH Vitamin D3: 0.175ug
  • Selenium: 1.1ug

Consider nutrition information of other ingredients added while cooking.

Source: The Concentration of Selected Nutrients in New Zealand Beef and Lamb Cuts and Offal Items, 2nd edition. Massey University, May 2013.

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