You’ll love ’em. Don’t call The Ketotards though (protein too high, fat too low).
So, let’s talk about proper lean/fat ratio for ground beef, per the specific application. Absolutely, if you’re going big juicy-fatties on the grill for your personal burger bar, with fixin’s, 80/20 or just get the fuck out.
However, for tacos, chili, various things like Salisbury steak, meatloaf, or this here, you best go-lean. The fat does nothing to improve the dish. Plus, you get substantially more protein for the weight, as well as the nutrition in the protein compared to zero for the fat by itself.
That’s right. Check it yourself. Isolated fat has no vitamins or minerals. So, if you’re a Ketotard on the “keto diet,” that’s 75%-plus fat, then 3/4 of your moron diet has zero vitamins or minerals. How fucktarded is that?
Moreover, Fat gets in the way of these dishes, often compromising texture and mouth feel. In these cases, the meat is more of a substrate for the various flavors.
So, this is about a pound and a half of raw 93/7. About 1 1/2 large jalapeño peppers minced in the burger, the other half pepper in the sauce. 2 cloves of smashed and minced garlic in both the meat mix and sauce and about a 1/4 cup each of scallions in both as well. Also, about 20 grams grated Parmesan in the burger mix. A better fat add, and it’s not much, and it has dairy nutrition. About a half tsp each of S&P in the mix as well
The sauce is about 3 cups stock (with the stuff in it) reduced to about a cup, and thickened with a rounded tsp of potato starch in a slurry. 3-4 dash-splash of Worcestershire. S&P to taste.
Grill them open flame on high, 5 min per side at that thickness (they’ll be raw inside). Place them in the sauce, flip, spoon over, and cover on low for 6-8 min.
The mash was about 1 1/2 cups taters leftover, reheated, and then a cup of low-fat cottage cheese folded in and reheated gently on indirect heat (move everything to one side of the pot, cover, use the smallest burner on lowest, right at the edge of your pot, opposite your stuff).
The burger came out to 12.5 oz for me, 8.5 for Bea. The total meal, 110g protein, 30g carb, 44g fat. For Bea: 68g protein, 25g carb, and 30g fat. I’ve had Bea on the high protein deal, logging everything, for about two weeks. Trying to get her to hit 100g protein daily. Consequently, she barely gets in 1,000-1,100 calories, and that includes 150 Chardonnay calories. :) She’s dropped three pounds.
Now, this puts low-protein, jiggling man-boobed Ketotards to fucking shame.
There you go.