A few people here are probably going to point out everything wrong with my situation here, but I'm really just asking for a little insight on one specific issue.
I'm a college student in a dorm, on a meal plan, I only have a mini-fridge/freezer and a microwave, and I've found that an easy source of protein is Great Value 85/15 frozen pure beef patties. I can microwave them very easily, they don't take up a lot of room, and they supplement my meal plan nicely.
When I microwave the patties, the fat/grease ends up pooling in the bottom of the bowl. Since they're obviously CAFO beef, I don't want to consume that stuff. So I pour off the liquid fat twice (after 2 and 3 minutes) and rinse it with water to get the extra dangling bits.
My question: the patty originally had 17 grams fat and 240 calories, so how does pouring off that liquid fat impact the nutritional profile? Its obviously going to be leaner, but can anyone estimate what I'm left with? I know its difficult to estimate without knowing what volume of fat I'm pouring off, but can anyone give it a shot?
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Yeah, you could measure the fat (so long as it doesn't also contain watery liquid) and or weigh the patty before and after. Are you counting calories? If not, I wouldn't bother worrying. The protein is there and unless you're losing weight and need more calories in your diet it's not an issue.
CAFO beef fat isn't quite ideal compared to grass fed, but it's probably better than whatever else you're filling up with. The PUFA ratio doesn't matter so much because all beef is low in PUFA and you can easily balance that out by eating fish occasionally.
Rinsing ground beef has been a way to reduce fat, but it appears that cooking it can reduce it as well.
I would reduce the fat by halfish, but would probably replace the grease with tallow or butter, so calories should remain about the same.
"Great Value" frozen beef patties are from Grain fed cows. The fat you have the option of pouring off is of VERY LITTLE VALUE to you. First, its O3/O6 is reversed from what grass fed is. And, if you are eating either 'safe starches' such as rice AND/OR potatoes then you do not NEED any 'energy' from such a source. Unless you are <10% BF throw it out and let your body burn some of your fat instead.
My recommendation, after some judicious fiddling here in my kitchen is to consider the calories to be whatever is listed for an 85/15 burger, if you are draining the patties after cooking. The reason I suggest this is because it is expected that these patties will be grilled or prepared on a flat-grill most of the time, therefore, that fat that you're draining off would be lost to the grill anyway -- and you'd still have a slightly higher fat ratio that remains in the meat.