Pork, ground, 84% lean / 16% fat, cooked, pan-broiled

Pan-broiled ground pork patties are a straightforward stand-in for a burger, and the same cooked crumble turns up in tacos, pasta sauce, fried rice and shepherd's-pie style bakes. Browning in a hot pan concentrates flavor and leaves a fond on the pan that can be deglazed with a splash of stock or vinegar for a quick pan sauce. The higher fat content of the 84/16 blend keeps patties from drying out during the sear, and it holds together well without needing binders, so it can be pressed into thin patties, shaped into meatballs, or simply broken up with a spatula as it cooks depending on what the dish calls for.

Cooked leftovers keep three to four days refrigerated and freeze well in flat portions for quick reheating; reheat gently since the fat has already rendered once and can dry the meat out if overcooked a second time. Per 100 grams this cooked form delivers 301 calories and 27.1 grams of protein, rich in protein at 54% DV, making it a substantial way to anchor a meal, best paired with vegetables or a grain such as rice or noodles to round things out and stretch the portion further. Sodium stays modest at 89 milligrams as long as it is cooked without added salt or cure, leaving room to season a finished dish with soy sauce, salsa, or a squeeze of citrus without pushing sodium too high.