How To Make Fatty Ground Beef As Lean As Skinless Chicken Breast! | Tiger Fitness
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- Опубліковано 25 сер 2024
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Marc Lobliner of TigerFitness.com and MachineMuscle.com demonstrates a method of defatting ground beef pioneered by Dr. Donald Small, then chairman of the department of biophysics at Boston University School of Medicine. Dr. Small developed a technique for lowering the fat content of ground meat as demonstrated in the video and a paper outlining the procedure, was subsequently published in The New England Journal of Medicine.
If you like beef but want to lower your total fat intake, this video is for YOU! Part of the "TigerFitness.com Lean Lobliner Kitchen" series.
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How To Make Fatty Ground Beef As Lean As Skinless Chicken Breast! | Tiger Fitness • How To Make Fatty Grou...
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i cook it then pour boiling water in the pan and all the fat floats to the top then pour the water out
Thank you for adding the references at the end.
Marc,
You are the MAN. You just solved a huge problem in my diet.
Now, I can enjoy eating beef again.
Keep up the good work.
This should add 5 years to my life. Thanks!
I'm watching this video in 2023! Great advice!!! Beef is definitely tastier than chicken breast. Greetings from Mexico 💪
Water works very well for removing a lot of the fat. I have used that method for many years, and have found that it removes so much fat that the hamburger won't stick together anymore. This method seems to work also. Thanks for the video.
Thank you, exactly what I was looking for. The nice thing about that is I bet if you portion out that beef in the fridge, when you take it out it's not going to be a congealed mass of hard tallow.
I explained this. The oil is there to help "suck" the fat out of the beef. You then rinse it off.
@ClutchWave YES!!!! Mine is local and averages about $4.50 a pound--CHEAPER than most ground beef and steaks!
@picasso4dr I disagree. I used a little too much oil in this video, but you need not use much and as someone who has done it both ways, it DOES help leach fat from the meat. I also wanted something with SOME research and data so when I did this, people couldn't hate on me as much! LOL
If you added about 3 cups of water at the end of the first cook you would render all of the available fat (oil) to the top (away from the meat) which can then be easily drained off. Hot water over the beef (as shown) is not as efficient as letting chemistry do the work for you.
So add water once the meat is cooked and the fat rises? Then what, you pour it out?
I use a turkey baster, but you could use anything that would soak up the oil, even a paper towel would work.
Nice. Thanks
that's where I thought he was going lo
Not true. This based on a tested scientific study by a top food scientist to remove as much dietary fat as possible from ground beef. He tested your method and it didn't remove as much fat.
I already buy either ground sirloin or lean ground beef and STILL do this. Thanks!
Skiped the vegetable oil, and damn my mean was clean! THANKS!!!
marc if i was to do this what would i put on my macros 99-1 ground beef
Are the temperatures essential for this method? I would definitely do this, but not if I have to stand there with a thermometer.
About just boiling it in a pot half filled with water without adding oil, and skin away the fat from the surface of the water..?
+Micheal Daniels Just drain it with a collander. :)
Just got done trying this except I didn't keep track of the temp and just cooked it for 10 minutes until it was nice and brown. So far I see a huge difference in texture and there is no grease on the beef at all. I googled to see if anybody else recommends doing this and so far this guy's video is the only thing online that shows this process.
Is the huge difference in texture better or worse?
It makes it much more dryer but I'm not pick so I don't care.
Picky*
would water do the same thing?
This is Chem 101: Likes dissolve likes. Oil is nonpolar, and thus will dissolve into all nonpolar solvents (ie. other oils/fats). This would not occur with water because water is a polar molecule. The method described here in this video is chemically sound. If your still confused please look up polar/nonpolar molecules and compounds on Google. :)
I usually just boil the ground beef then put it in a spaghetti strajner and rinse it. Are you saying cooking it with oil at first would leach more fat from the beef?
He's making taco meat. Must be a Tuesday.
Why not boil / steam the ground beef with water in a covered pan. Fat from the beef rises to the surface of the water, laws of physics in play there. Then rinse in a colander with more boiling water. Seems like a better method to me.
i got a video of this back in the day - didnt ever know about the temp. regulations though! great minds think alike!
Good video but you forgot two steps. When cooking, you MUST break down your meat into small crumbles and not the huge chunks you have here. It even says so in original article which he is citing. Second, chill the oil and fat you strained. Once fully chilled, remove the fat cap (yellow) and throw away. Underneath the fat cap, you will find the collagen (brown) which is fat free. Add to meat along with seasonings. You're welcome.
Do you mind giving me a link to the article? Can't find it.
The way I'm doing right now is placing the meat in a pan, breaking it down in little chunks, cook it in very little oil, like 5 grams (not tracking temp). I use low temp so the fat doesn't seal inside and then I keep it there till it's cooked. After that, I put it in a strainer and throw boiling water over it. Am I doing it wrong?
Ty.
P.S.: Should I, at any point, set the hotplate on a higher level? If so, when?
If it is free-range ground beef you DO NOT want to defat the meat. That fat is actually anti-inflammatory and is good for you. Especially if you are training.
Hell no, a lot of that fat is still inflammatory until you take it off.
U know u don't need oil to fry beef or bacon? It has its own. ..hence forth. .this video lol ...I would skip the oil at the start but definitely gonna try the boiling water trick 😆
awesome tip marc! what would the macros be post de-fatting?
@TheTigerFitness i make ground meat, haha, part of my job as a meat cutter, 80 percent of the time, about 8 out of 10 parts of ground meat is fat, with a little meat to make it red. ive seen some gross shit go in ground meat,
@TylerH2055 EXACTLY why I choose the cow I buy now at the farm!
@andolee21 Mostly protein, so follow a leaner cut of meat, like 93/7
@sabrefan173 Why wouldn't it? Do you eat raw meat?
Good idea
One of my favorite vids of all time. Man this takes me back to HS days class of 2012. I remember when this vid was new!
@crazymonkeypoooo LOL, I never understood the bodybuilding fascination with rice.
This is great. But isn't deep frying the beef in all that oil bad? even if you rinse it with water after? Please reply thanx!
@barthelfitness I got it down to a science!
@LiftingForLife It is damn close and is very lean.
Will it make eating beef as miserable as eating chicken breast though?
Thank you
Wow man I am watching this video from 2011 and you had no gains compared to now! Love this vid though, very helpful!
Oliver Hall, dude I was thinking the exact same thing. Marc looks TINY compared to today's videos and he's wayyyyyyy leaner too. Wow. He's actually gotten a lot better with age.
perfect video
I tried this and it did seem to dry the meat out. So I ate it thinking it was like 4 grams of fat per 4 ounces of chicken. I'm also taking orlistat, which grabs the fat out of your food. I've eaten things high in fat before 20+ grams and I can honestly say I have never had so much fat in my stool ever. This seemed like it was just loaded in fat, I would get the extra lean beef and eat less of it then try this and think your taking "all" the fat out of your food. I've read up on it 10 grams a/ser
@TheTigerFitness well aint that some shit? Never knew that. I learned something new today. Thanks for sharing big guy!
I just tried this but when I through in the meat into the oil, all this liquid came out and it started boiling instead of frying. What did I do wrong?
Anyone knows +/- the macros of the beef after doing this?
@bodebldr2000 The fat in the oil attracts the fat OUT of the beef and then the boiling water bath washes it all away! It is hard to find FREE RANGE beef at 97% lean and I refuse to eat mass produced garbage.
Great idea, helps the body towards healing. Thanks. God Bless.
Great Video once again Mark :) im really loving these cooking videos :)
Why not just grab some really lean cuts and grind it up? Lol
Because, I think it is more expensive...but if you get it on sale, go for it!
im not disagreeing with you.. but i don't understand.. oil is a fat isnt it? how does it suck out the fat?
"In his laboratory analysis, Dr. Small found that his method of extracting fat reduced the fat content of cooked meat by an average of 68 percent and the cholesterol content by 39 percent."
That still isn't anything even in the neighborhood of chicken breast.
Dr. Small was able to reduce fat to between 4.5 and 5 grams per serving. Chix breast is 5 grams.
Marc,
Been following your videos for about a week now as I am preping for my first show.
Is this process ideal for someone doing a preping for a show?
It helps leach fat because the oil and the fat are both non-polar therefore the fat will dissolve in the oil!
Doesn't that drain out the protein from the meat or does it just drain fat and not the protein?
The protein is the meat itself. What this does is make it easier to separate the fat from the protein, so if you follow these steps, you will be left essentially with a skillet full of protein and very little else.
@msp663 Nah, just estimate!
Ok ...hadn't read the comments. ..oil sucks fat out of beef? Never heard this b4 😆
marc, why cook it in oil? deep frying hamburger meat? never heard of this before. Why not just buy 97% lean, fry it up and rinse it off good?
Because it's based on a tested scientific study by a top food scientist to remove as much dietary fat as possible from ground beef, that's why. The oil replaces the fat in the beef. Do you think the scientist would add the oil step if it wasn't necessary? Notice how he also didn't say to do three cartwheels before draining. Why? Because it doesn't help remove more dietary fat, Einstein.
This is incredible. This is the material I want to use and pass on in 2012. Thanks and it's something everyone can do and it's so simple. Peace Bro.
10 years, how's your life going a decade later. are you still passing this on
@@insigniamalignia It's now another 8 months and I'm wondering the same thing 😜
@TheTigerFitness 97% lean and free range would prolly cost a fortune too
Lol why did you pour it into a plastic strainer
@salamx1976
true, but lean is more expensive, and thos few dollars really add up when you are on bodybuilding diet man.
thanks we'll try this - what kind of oil? vegetable, olive oil?
Does this work for ground chicken? I have digestive issues and want to eat something other than chicken breast
Ground chicken should already be very low in fat, but the same method should work. Fat behaves more or less the same way regardless of the animal it comes from.
Why not just buy lean ground beef. Lauras lean makes 96% lean 4% fat. It's really delicious .
6. Separate the fat from the broth by cooling the container in the refrigerator until the fat hardens on top and can be discarded or to save time, use a turkey baster to draw out only the broth that settles on the bottom or use a gravy skimmer.
7. The fat-free broth can be added immediately back to the cooked meat or it can be boiled to reduce the volume.
Yield: Approximately 5 cups.
I know this is an old video but I hope you can help.
The ground beef is 80/20. I weighed the patties raw at 7 oz. I threw them on Foreman and the weight is 3.6 oz. before throwing them in a pot of boiling water.
what would be the fat content at 3.6 oz
That's a waste of oil, even if u dot use no oil that fat from the ground meat is gonna cook off regardless... So there's is really no point of doing that.
Most fat in the beef meat is in the beef fiber !!! It's not so easy to take it out and that's way beef meat taste so good than other animal meat !!! Inside fiber veef meat fat make juicer tastier and addictive!!!
Dude you look like this actor, a comedian, can't remember his name, he's funny tho.
@salamx1976 Price and FREE RANGE
@pngzng1 Just following the data....
172? why not just 170 or 175
what?!?! i can eat other things besides chicken and rice?! whattt
BURNED THE CRAP OUT OF MY HAND....guess temp gauge is important because if oil is too hot it will erupt !.... maybe add that as a disclaimer lol
As long as the oil temperature is _not_ above 211 degrees Fahrenheit, you should be ok. What causes the eruption is the water in the beef flash boiling; this is why you want anything you plan to deep fry to be as dry as possible before it goes into the oil.
If you don't have a temperature probe, you can put a small pan of about 1 cup of water on the stove over low heat for 10 minutes, then watch it to see if it forms bubbles on the bottom of the pan but doesn't boil. If it isn't, increase the heat slightly and wait another 10 minutes. When you observe those conditions, that's about the temperature you need, so remember what the burner/coil is set to and go. Use a small amount of beef to start with to minimize the risk of eruption; if it still boils, then you know to back the best down slightly.
A probe is easier, yes, but you don't _need_ one.
DAMN this is old lol
i love you boo boo
Then taste worse than the chicken ..
boil first then brown mince with teaspoon of fat .. the way this guy does it is stupid lol
It's not stupid. This method removes more fat. He took this method from a scientific study.
first
Doesnt the fat in the beef help with testosterone levels? I heard that you want the fat from beef especially because of the raise is hormone and testosterone. Arnold use to eat hamburger patties all day and got HUGE as we all know, and that was before supplements existed, whats your take on that bro? And thanks for all the awesome videos!!!! YOU ROCK!!!
Thats great but fat is good for you so this is actually not good for you...hes also cooking with vegetable oil so thats a trans fat.....real healthy meal hes got there
You can just get it from other healthier sources
Industrial seed oil lol no thanks
LOL and so what!?