A classic spice blend turns lean Ground Beef into a versatile sausage that can be shaped into patties or broken into crumbles and used in dozens of recipes.
-
25
min -
4
SERVINGS -
180
Cal -
26 g
Protein
Ingredients:
- 1 pound Ground Beef (93% or leaner)
- 1/4 cup 2% reduced-fat milk
- 2 cloves garlic, minced
- 1 teaspoon ground mace
- 1 teaspoon pepper
- 1/2 teaspoon salt
- 1/4 teaspoon ground allspice
- 1/4 teaspoon ground coriander
Cooking:
-
Combine all ingredients in large bowl, mixing lightly but thoroughly.
-
To make patties, lightly shape sausage mixture into four 1/2-inch thick patties. Heat large nonstick skillet over medium heat until hot. Add patties; cook 10 to 12 minutes or until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally.
Cook's Tip: Cooking instructions are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness. -
To prepare crumbles, heat large nonstick skillet over medium heat until hot. Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.
Cook's Tip: Two to 2-1/2 cups fully cooked beef sausage crumbles can be frozen for 3 to 4 months. To use, heat large nonstick skillet over medium heat until hot. Add frozen crumbles and cook 6 to 9 minutes or until crumbles reach 165°F, stirring occasionally.
Nutrition:
179 CALORIES
0 % *
3.3g SAT FAT
0 % DV **
26g PROTEIN
0 % DV
3 mg IRON
0 % DV
6.5 mg ZINC
0 % DV
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 179 Calories; 72.9 Calories from fat; 8.1g Total Fat (3.3 g Saturated Fat; 0.1 g Trans Fat; 0.4 g Polyunsaturated Fat; 3.3 g Monounsaturated Fat;) 84 mg Cholesterol; 371 mg Sodium; 1 g Total Carbohydrate; 0.3 g Dietary Fiber; 0.1 g Total Sugars; 26 g Protein; 0 g Added Sugars; 15.5 mg Calcium; 3 mg Iron; 392 mg Potassium; 2 mcg Vitamin D; 0.2 mg Riboflavin; 6.2 mg NE Niacin; 0.4 mg Vitamin B6; 2.8 mcg Vitamin B12; 225 mg Phosphorus; 6.5 mg Zinc; 21.1 mcg Selenium; 94.6 mg Choline.
This recipe is an excellent source of Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Iron, Vitamin D, Riboflavin, Phosphorus, and Choline.
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