Beef Up Your Protein Intake!

Safety in Numbers Have you ever wondered, “So when do I know when the meat is done?” The best way to know is to use a food thermometer.

Cooking meat, fish, and poultry items to the correct temperature is key in making sure they are safe to eat. Cooking to the recommended temperature destroys harmful bacteria and germs, which can cause us to get sick. Fortunately, checking temperature is easy to do! Standard thermometers are cheap and effective.

Follow these guidelines to make sure your meat, fish, and poultry is safe:

Ground Beef/Pork = 160°F

Whole Beef= 145°F

Poultry= 165°F

Fish= 145°

Source: https://www.foodsafety.gov/keep/charts/mintemp.html

Meat Loaf in a Mug

INGREDIENTS 1/4 lb ground beef (85% lean or leaner)

*or substitute 1/2 cupcanned, drained beef

2 tsp oatmeal

1 Tbsp ketchup

2 tsp nonfat milk

1 tsp dry onion mix

Recipe adapted from Iowa State University Extension and Outreach’s Spend

Smart Eat Smart website.

INSTRUCTIONS

Spray microwave-safe mug with cooking spray.

Combine all ingredients and stir to mix.

Pat beef mixture into mug. Make a small hole in center, all the way to the bottom. Wash hands.

Microwave on high for 3 minutes or until done.

Nutritional analysis (1 mug): 270 calories, 12g fat, 4.5g saturated, 0.5g trans, 360mg sodium, 14g carbohydrates, 1g fiber, 5g sugar, 25g protein.

SERVES: 1 | SERVING SIZE: 1 mug

Temperature is also essential

when reheating leftovers. Aim

for 165°F or higher!