How To Cook Beef
If you're like me, you are probably intimidated by a big chunk of beef. Did you purchase the right cut? How should you cook it? What happens inside the piece of meat while it cooks? And how can you best bring out the flavor and juiciness?
Most people serve large cuts of beef only on special occasions. A standing rib roast, a beef tenderloin, or pot roast is expensive and merits a formal occasion like a holiday or birthday. Your beef entree will be a huge success once you understand a bit about meat structure and how it cooks.
3L'S : Location, Location, Location
Meat is a muscle. Whether it has a lot of fat or a little, needs wet or dry heat to cook it, and is light or dark colored depends on its location on the animal. Fat, collagen, protein, sugar, and water behave in specific ways inside the beef muscle as it is prepared and cooked.
For beef, there are eight 'primal cuts'. At the top of the animal, starting near the head and going back toward the tail, they are chuck, rib, short loin, sirloin, and round. Underneath the animal, from front to back, they are brisket, plate, and flank. The tenderness or toughness of the cut depends on how much the animal has had to use the muscle. Therefore, cuts near the shoulder or leg, which are used often for movement, are going to be tougher. The muscles that are not used as much, in the center of the animal, include the rib, plate, and loin. These cuts are cooked in different ways to maximize flavor and tenderness.
A big problem with describing cuts of meat is that many butchers and grocers have their own names. For instance, a New York strip steak can also be called a Kansas City steak, Delmonico steak, boneless club steak, and shell steak. If you're unsure about the cut of meat that you're buying, ask the butcher. He or she will be happy to tell you where the cut came from. And as long as the 'primal cut' word is in the name of the cut, you can be pretty sure you know where the meat was located on the animal.
The Components of Meat
Beef is considered 'red meat' because the animal's muscles need so much oxygen as they work keeping the cow upright and moving it around. Myoglobin is the molecule that transports oxygen around the body; it is red in color, therefore the muscles which are used a lot contain a lot of myoglobin and will be deep red.
Protein, Water, Fat, Sugar, and Collagen
* When meat is cooked, protein molecules, which are tightly wound and connected to other molecules, first unwind. This is called 'denaturing', and all it means is that the proteins are relaxing and separating. Because proteins are attracted to each other, they almost immediately pair up with other proteins, forming bundles. This is called 'coagulating' or cooking. As more heat is applied, the bundles of protein shrink. Up to 120 degrees F, the bundles shrink in width. After 120 degrees F, the bundles begin to shrink in length as well.
* Water is also present in the muscles. Some of it is bound up with the proteins, fats, and sugars, and some is 'free water'. The amount of liquid left after the beef is cooked is directly related to the juiciness of the finished dish. As the protein bundles shrink and fat melts in the muscle, water molecules are squeezed out. Not too much water is squeezed out as the protein shrinks in width. But as the temperature increases over 120 degrees F and the bundles become shorter, more and more water is squeezed out and evaporated. That's why a well done piece of beef is so dry. Cooking times and temperatures must be controlled when cooking beef.
* Fat is flavor! A good cut of meat will have specks of white fat evenly distributed through the meat. Leaner cuts of beef, such as flank and round, have less fat and can benefit from marinades and dry rubs.
* Sugar plays an important role in beef, its finished color and flavor. Sugar and protein, when heated in an acid-free environment, combine to form complex molecules in a process called the Maillard Reaction. The wonderful crisp crust with its rich caramel flavors that form on a seared piece of beef are all from the Maillard Reaction. High heat is required for this reaction to occur; grilling and broiling are the best methods. You can also brown meats before cooking to start the Maillard Reaction, and you can broil roasts at the end of cooking time to achieve the same result.
* Other substances in meat include collagen and elastin. These are present in the hard working muscles of the animal. Collagen will melt as it is heated, turning into gelatin and becoming soft and melty. Elastin can only be broken down physically, as when you pound a cube steak before cooking or grind meat for hamburger. These compounds are found in the brisket, shank, chuck, and round primal cuts; in other words, the beef we cook as pot roasts and stews and hamburger.
Friday, January 23, 2009
Monday, January 12, 2009
The Two Methods of Cooking Beef
Cooking Basics...
The Two Methods of Cooking Beef
There are two methods for cooking meat: dry heat and wet heat.
Dry heat methods including:
Wet heat includes :
Most of us cook beef by the dry heat methods, along with pot roasting, stewing, and slow cooking.
You choose the cooking method depending on where the meat was located on the animal. Steaks, cut from the little-used center area of the animal, are naturally tender with little collagen and
elastin, so they cook best using dry heat and short cooking times. Rump or round roasts have more collagen so they need wet heat, and longer, slower cooking in order to melt the collagen.
Most solid cuts of beef are cooked in a two stage method. First, high heat produces the Maillard reactions and forms a flavorful crust on the surface. Then, slower cooking at a lower temperature
will evenly cook the meat through without overcooking the outer edges. If you are grilling a steak, divide your grill into a hot side and cooler side by controlling the number of briquette. Start the steak on the hot side to form a crust and pull it over to the cooler side to finish cooking. Roasts and stir fries use the same two stage method; first browned over high heat, then cooked with lower heat until the correct inner temperature is attained. You can also cook a roast with low heat in the oven, then turn on the broiler for the final few minutes to create a crisp flavorful crust.
In Balance
Cooking meat is all about finding the balance between reducing the moisture loss, and cooking long enough so collagen can melt into gelatin. That's why pot roasts and cuts that are braised are cooked slowly with low heat; you're trying to melt the collagen and reduce moisture loss. On the other hand, steaks have no collagen, so quick cooking at high temperatures creates that nice crust and preserves as much moisture as possible.
Searing meat before a longer cooking time does not seal in the juices. The crust that forms on the surface leaks! Searing is essential for creating the complex flavors that are so wonderful in a perfectly cooked cut of beef. The only way you can control the juiciness of a cut of beef is to control the cooking time and temperature. Other factors are beyond your control, including how the beef is aged and treated during handling and storage, so know your butcher.
The grain of meat also plays a factor in its cooking and serving. Flank and shoulder steaks, often sold as 'London Broil', are a single muscle and have a long, distinctive grain running along the
cut. These steaks must be cut perpendicular to the grain, or across the grain, cutting across the muscles. They will then be tender. If you cut these steaks with the grain they will be so tough as to be inedible.
You can marinate meats to add flavor and increase tenderness a little. Marinades contain acids, which break those protein bonds (denaturing the proteins). Marinades will not turn a tough piece of meat into a tender steak, however; it's more important to use the correct cooking method for the cut of meat. Marinades are best used to add flavor. Dry rubs are very good for adding flavor to meat, especially the crisp crust that forms when a steak is grilled.
Finally, standing time is a must when cooking any solid cut of beef. As the beef is heated, water is forced toward the center of the piece as well as evaporating from the edges. This water will be
easily squeezed out of the beef as pressure is applied with a knife. By covering the beef to retain heat and letting it stand for 5-10 minutes after cooking, the water will redistribute throughout the cut so it harder to squeeze out water from the pressure of cutting.
The Best Cuts
For grilling, broiling, and pan frying, the best cuts of meat are rib eye steaks, strip or shell steaks, and T bone, which contains both the strip and tenderloin steaks. Sirloin and round steaks are generally going to be tough and dry. Flank steaks are good when quickly cooked and sliced across the grain, as described above.
For roasting, top sirloin, tenderloin, standing rib roasts, and top rump roast are good candidates.
For stir frying, flank, top round, and sirloin steak are good. These cuts are best cooked quickly, and since elastin is broken because the meat is cubed, they are more tender.
For kebabs, tenderloin is the best bet. This mild cut absorbs flavors easily and it is very tender.
For pot roasting and braising, chuck and rump are the best cuts. These cuts have more collagen and need long, slow cooking in a wet environment to reach their optimum tenderness. Chuck has the most flavor and is the most tender.
For ground beef, chuck is the way to go. It has optimal amounts of fat and is tenderized mechanically by the grinding action. Most lean ground beef is chuck, but if you're not sure, ask!
Cooking basics...
The Two Methods of Cooking Beef
There are two methods for cooking meat: dry heat and wet heat.
Dry heat methods including:
- grilling,
- broiling,
- sauteing,
- roasting,
- stir frying, and
- deep frying.
Wet heat includes :
- braising,
- pot roasting,
- stewing,
- steaming,
- poaching, and
- slow cooking.
Most of us cook beef by the dry heat methods, along with pot roasting, stewing, and slow cooking.
You choose the cooking method depending on where the meat was located on the animal. Steaks, cut from the little-used center area of the animal, are naturally tender with little collagen and
elastin, so they cook best using dry heat and short cooking times. Rump or round roasts have more collagen so they need wet heat, and longer, slower cooking in order to melt the collagen.
Most solid cuts of beef are cooked in a two stage method. First, high heat produces the Maillard reactions and forms a flavorful crust on the surface. Then, slower cooking at a lower temperature
will evenly cook the meat through without overcooking the outer edges. If you are grilling a steak, divide your grill into a hot side and cooler side by controlling the number of briquette. Start the steak on the hot side to form a crust and pull it over to the cooler side to finish cooking. Roasts and stir fries use the same two stage method; first browned over high heat, then cooked with lower heat until the correct inner temperature is attained. You can also cook a roast with low heat in the oven, then turn on the broiler for the final few minutes to create a crisp flavorful crust.
In Balance
Cooking meat is all about finding the balance between reducing the moisture loss, and cooking long enough so collagen can melt into gelatin. That's why pot roasts and cuts that are braised are cooked slowly with low heat; you're trying to melt the collagen and reduce moisture loss. On the other hand, steaks have no collagen, so quick cooking at high temperatures creates that nice crust and preserves as much moisture as possible.
Searing meat before a longer cooking time does not seal in the juices. The crust that forms on the surface leaks! Searing is essential for creating the complex flavors that are so wonderful in a perfectly cooked cut of beef. The only way you can control the juiciness of a cut of beef is to control the cooking time and temperature. Other factors are beyond your control, including how the beef is aged and treated during handling and storage, so know your butcher.
The grain of meat also plays a factor in its cooking and serving. Flank and shoulder steaks, often sold as 'London Broil', are a single muscle and have a long, distinctive grain running along the
cut. These steaks must be cut perpendicular to the grain, or across the grain, cutting across the muscles. They will then be tender. If you cut these steaks with the grain they will be so tough as to be inedible.
You can marinate meats to add flavor and increase tenderness a little. Marinades contain acids, which break those protein bonds (denaturing the proteins). Marinades will not turn a tough piece of meat into a tender steak, however; it's more important to use the correct cooking method for the cut of meat. Marinades are best used to add flavor. Dry rubs are very good for adding flavor to meat, especially the crisp crust that forms when a steak is grilled.
Finally, standing time is a must when cooking any solid cut of beef. As the beef is heated, water is forced toward the center of the piece as well as evaporating from the edges. This water will be
easily squeezed out of the beef as pressure is applied with a knife. By covering the beef to retain heat and letting it stand for 5-10 minutes after cooking, the water will redistribute throughout the cut so it harder to squeeze out water from the pressure of cutting.
The Best Cuts
For grilling, broiling, and pan frying, the best cuts of meat are rib eye steaks, strip or shell steaks, and T bone, which contains both the strip and tenderloin steaks. Sirloin and round steaks are generally going to be tough and dry. Flank steaks are good when quickly cooked and sliced across the grain, as described above.
For roasting, top sirloin, tenderloin, standing rib roasts, and top rump roast are good candidates.
For stir frying, flank, top round, and sirloin steak are good. These cuts are best cooked quickly, and since elastin is broken because the meat is cubed, they are more tender.
For kebabs, tenderloin is the best bet. This mild cut absorbs flavors easily and it is very tender.
For pot roasting and braising, chuck and rump are the best cuts. These cuts have more collagen and need long, slow cooking in a wet environment to reach their optimum tenderness. Chuck has the most flavor and is the most tender.
For ground beef, chuck is the way to go. It has optimal amounts of fat and is tenderized mechanically by the grinding action. Most lean ground beef is chuck, but if you're not sure, ask!
Cooking basics...
How To Fillet a Fish
Cooking Basics..
How To Fillet a Fish
Here's How:
1. Hold the fish on the cutting board with the back of the fish toward you. Using a thin flexible knife, cut through the back of the head to the backbone and turn the blade so it's running along the backbone.
2. Hold the fish by placing your non cutting hand over the head. Push the knife along the backbone to the tail using a sawing motion.
3. Pull the fillet away from the body of the fish while making small careful cuts with the knife to retain as much flesh as possible.
4. Using small strokes of the knife, remove the fillet from the rib cage, feeling your way around the bones with the knife.
5. Turn the fish over and repeat steps 1 through 3 on the other side.
6. Using a flat bladed knife, slice a bit of the skin away from the flesh. Cut a hole in the loosened skin so you can fit your finger through it.
7. Hold the skin through the finger hole and pull the skin away from the fillet, using the knife to hold the fillet down. Hold the knife at a 45 degree angle.
8. With your fingers and a clean tweezer, feel for any pin bones and pull them out of the fillets.
Tips:
1. Make sure your knives are very sharp or you will rip and tear the flesh.
2. Go slowly at first. It takes practice to become an expert at filleting a fish.
3. Removing the fillet from the rib cage is the most difficult step. Be very careful and go slowly.
What You Need:
* whole fish
* sharp thin bladed knife
* sharp flat bladed knife
* cutting board
* tweezers
Cooking Basics....
How To Fillet a Fish
Here's How:
1. Hold the fish on the cutting board with the back of the fish toward you. Using a thin flexible knife, cut through the back of the head to the backbone and turn the blade so it's running along the backbone.
2. Hold the fish by placing your non cutting hand over the head. Push the knife along the backbone to the tail using a sawing motion.
3. Pull the fillet away from the body of the fish while making small careful cuts with the knife to retain as much flesh as possible.
4. Using small strokes of the knife, remove the fillet from the rib cage, feeling your way around the bones with the knife.
5. Turn the fish over and repeat steps 1 through 3 on the other side.
6. Using a flat bladed knife, slice a bit of the skin away from the flesh. Cut a hole in the loosened skin so you can fit your finger through it.
7. Hold the skin through the finger hole and pull the skin away from the fillet, using the knife to hold the fillet down. Hold the knife at a 45 degree angle.
8. With your fingers and a clean tweezer, feel for any pin bones and pull them out of the fillets.
Tips:
1. Make sure your knives are very sharp or you will rip and tear the flesh.
2. Go slowly at first. It takes practice to become an expert at filleting a fish.
3. Removing the fillet from the rib cage is the most difficult step. Be very careful and go slowly.
What You Need:
* whole fish
* sharp thin bladed knife
* sharp flat bladed knife
* cutting board
* tweezers
Cooking Basics....
How to Use Gelatin
How to Use Gelatin
Here's How:
1. Sprinkle unflavored gelatin over a small amount of cold water taken from the recipe and let stand. If using sheet gelatin, immerse sheets in cold water for a few minutes (don't use liquid from the recipe for sheet gelatin).
2. Heat half of the remaining liquid used in recipe to boiling and pour over either the softened unflavored gelatin or commercial powdered gelatin in a large bowl. For sheet gelatin, pick up the
soft mass and squeeze excess liquid from it and drop into hot liquid.
3. Stir gently but thoroughly with a metal spoon until the gelatin is completely dissolved. Make sure that you don't see any tiny particles of undissolved gelatin in the liquid.
4. Add the other half of the recipe's liquid to the dissolved gelatin mixture and stir. This half of the recipe's liquid should be cool.
5. You can partially chill the gelatin if you are adding fruit, meats, or vegetables to the salad. Place gelatin mixture in the refrigerator and let chill for about 1 hour, until the gelatin looks
like thick unbeaten egg whites. The added ingredients will then be evenly distributed throughout the finished salad.
6. Rinse the salad mold with cold water. Do not dry. Pour in the gelatin mixture. Cover and refrigerate at least four hours before unmolding.
7. To unmold the salad, run the tip of a knife around the edge of the mold. Invert the mold onto a dampened serving place.
8. Dampen kitchen towels in hot water, wring out, and apply to outside of mold for 30-60 seconds. Gently shake mold until gelatin slides out. Repeat process if necessary.
9. Return mold to refrigerator until serving time.
10. Store the salad, covered, in the refrigerator.
Tips:
1. Never use fresh or frozen pineapple, guava, figs, kiwifruit, or ginger root in molded gelatin salads. They contain bromelin, an enzyme which will destroy the gelatin's protein bonds. Canned
versions of these products are fine - the heat used in the canning process has denatured the bromelin enzyme.
2. You can oil your salad mold with a light, nonflavored oil instead of rinsing it with water.
3. Make sure that the gelatin is thoroughly set before you try to unmold the salad.
4. You can add other ingredients without prechilling the gelatin. They will just settle to the bottom of the mold and be on the top when the salad is unmolded.
5. You can pour gelatin into individual serving cups so you don't have to bother with unmolding a large salad.
Here's How:
1. Sprinkle unflavored gelatin over a small amount of cold water taken from the recipe and let stand. If using sheet gelatin, immerse sheets in cold water for a few minutes (don't use liquid from the recipe for sheet gelatin).
2. Heat half of the remaining liquid used in recipe to boiling and pour over either the softened unflavored gelatin or commercial powdered gelatin in a large bowl. For sheet gelatin, pick up the
soft mass and squeeze excess liquid from it and drop into hot liquid.
3. Stir gently but thoroughly with a metal spoon until the gelatin is completely dissolved. Make sure that you don't see any tiny particles of undissolved gelatin in the liquid.
4. Add the other half of the recipe's liquid to the dissolved gelatin mixture and stir. This half of the recipe's liquid should be cool.
5. You can partially chill the gelatin if you are adding fruit, meats, or vegetables to the salad. Place gelatin mixture in the refrigerator and let chill for about 1 hour, until the gelatin looks
like thick unbeaten egg whites. The added ingredients will then be evenly distributed throughout the finished salad.
6. Rinse the salad mold with cold water. Do not dry. Pour in the gelatin mixture. Cover and refrigerate at least four hours before unmolding.
7. To unmold the salad, run the tip of a knife around the edge of the mold. Invert the mold onto a dampened serving place.
8. Dampen kitchen towels in hot water, wring out, and apply to outside of mold for 30-60 seconds. Gently shake mold until gelatin slides out. Repeat process if necessary.
9. Return mold to refrigerator until serving time.
10. Store the salad, covered, in the refrigerator.
Tips:
1. Never use fresh or frozen pineapple, guava, figs, kiwifruit, or ginger root in molded gelatin salads. They contain bromelin, an enzyme which will destroy the gelatin's protein bonds. Canned
versions of these products are fine - the heat used in the canning process has denatured the bromelin enzyme.
2. You can oil your salad mold with a light, nonflavored oil instead of rinsing it with water.
3. Make sure that the gelatin is thoroughly set before you try to unmold the salad.
4. You can add other ingredients without prechilling the gelatin. They will just settle to the bottom of the mold and be on the top when the salad is unmolded.
5. You can pour gelatin into individual serving cups so you don't have to bother with unmolding a large salad.
HOW TO COOK PASTA
HOW TO COOK PASTA
Here's How:
1. Fill a large stockpot with water. The more the better - pasta only sticks when cooked in too little water.
2. Add salt. Salt makes pasta taste better, and won't increase the sodium level of your recipes. Use 1 teaspoon per gallon of water.
3. Bring the water to a rolling boil. This means a boil you can't stop by stirring.
4. Measure the pasta you need. Pasta generally doubles in size when cooked, so 1 cup uncooked = 2 cups cooked. Refer to the recipe if necessary.
5. Slowly add the pasta to the boiling water. Ideally, the water shouldn't stop boiling, but if that happens, it's ok.
6. Stir and stir some more! Pasta will stick together if it isn't stirred during the crucial first moments of cooking.
7. Start timing when the water returns to a boil. Most pastas cook in 8-12 minutes. Check the package directions!
8. You can regulate the heat so the pasta/water mixture doesn't foam up and over the pot sides. Lower it the tiniest bit, and everything should be under control.
9. Really the only way to tell if the pasta is correctly cooked is to taste it. It should be 'al dente' - firm, yet tender, with a tiny core in the middle.
10. You can also cut into a piece you've fished out of the pot. There shouldn't be any solid white in the center of the pasta - just a shading to more opaque cream.
11. Now drain the pasta into a colander placed into your kitchen sink. Lift the colander and shake off excess water.
12. Don't rinse if you're serving a hot dish. That removes the starch that helps hold the sauce. If you are making a cold salad, rinse so the salad isn't sticky.
Tips:
1. By covering the pot when you bring water to a boil, you are lowering the air pressure directly over the water, making it easier to boil.
2. Never mix pasta types in one pot.
3. Watch the cooking process carefully. Pasta can overcook very quickly.
4. If the pasta is to be used in a casserole, undercook it slightly. It will finish cooking to perfection while in the oven or skillet.
What You Need:
* stock pot
* pasta
* salt
* long handled spoon
* kitchen timer
Here's How:
1. Fill a large stockpot with water. The more the better - pasta only sticks when cooked in too little water.
2. Add salt. Salt makes pasta taste better, and won't increase the sodium level of your recipes. Use 1 teaspoon per gallon of water.
3. Bring the water to a rolling boil. This means a boil you can't stop by stirring.
4. Measure the pasta you need. Pasta generally doubles in size when cooked, so 1 cup uncooked = 2 cups cooked. Refer to the recipe if necessary.
5. Slowly add the pasta to the boiling water. Ideally, the water shouldn't stop boiling, but if that happens, it's ok.
6. Stir and stir some more! Pasta will stick together if it isn't stirred during the crucial first moments of cooking.
7. Start timing when the water returns to a boil. Most pastas cook in 8-12 minutes. Check the package directions!
8. You can regulate the heat so the pasta/water mixture doesn't foam up and over the pot sides. Lower it the tiniest bit, and everything should be under control.
9. Really the only way to tell if the pasta is correctly cooked is to taste it. It should be 'al dente' - firm, yet tender, with a tiny core in the middle.
10. You can also cut into a piece you've fished out of the pot. There shouldn't be any solid white in the center of the pasta - just a shading to more opaque cream.
11. Now drain the pasta into a colander placed into your kitchen sink. Lift the colander and shake off excess water.
12. Don't rinse if you're serving a hot dish. That removes the starch that helps hold the sauce. If you are making a cold salad, rinse so the salad isn't sticky.
Tips:
1. By covering the pot when you bring water to a boil, you are lowering the air pressure directly over the water, making it easier to boil.
2. Never mix pasta types in one pot.
3. Watch the cooking process carefully. Pasta can overcook very quickly.
4. If the pasta is to be used in a casserole, undercook it slightly. It will finish cooking to perfection while in the oven or skillet.
What You Need:
* stock pot
* pasta
* salt
* long handled spoon
* kitchen timer
Saturday, January 10, 2009
How To Plan a Meal
Plan meals to meet your family's nutrition needs. The old way of planning meals was the Basic Four: Meats, Vegetables and Fruit, Grains, and Dairy. After many nutrition studies, the USDA has created an updated Food Pyramid that should be used as a guideline.
Meals used to be planned around a chunk of protein, plus a starch like potatoes or rice, a vegetable like green beans, and a glass of milk. Today, meat is considered more of a condiment or flavoring, and diets should be based more on grains, fruits and vegetables.
That doesn't mean you can't have a steak or fish fillet for dinner! It just means that you should add more whole grain breads, pastas, vegetables, fruits, rice, and cereals, and reduce the amount of meat served. To begin, here are three key words you should remember every time you plan a meal: color, temperature and texture. The meals you plan should be full of color, the recipes should vary in temperature, and include textures from smooth to crunchy.
First, go through your recipe box, files, cookbooks and other favorite sources and choose 10-20 recipes that you know you can make and that your family likes. Then consider texture, temperature, and color when visualizing your full dinner plate. Color is probably the most important consideration to think about in meal planning.
Nutritionists advise making your plate look like a painter's palette. The more different colors on your plate, the more varied and healthy your diet will be. Temperature and texture should be
varied to add interest and make the meal more pleasing to the palate. Choose some cold foods, some served at room temperature, and some hot. Crisp, crunchy, smooth, chunky, and tender are all textures you should think about.
Remember, your meals should be colorful, and include a variety of textures and temperatures.
Chicken with Fruit Salsa
* 1/2 cup chopped peeled mango
* 1 orange, peeled, seeded and chopped
* 1 pear, unpeeled, chopped
* 1 8-oz. can pineapple tidbits, drained
* 2 Tbsp. apple jelly
* 1 Tbsp. minced jalapeno pepper
* 2 Tbsp. chopped fresh cilantro
* 1/4 cup honey
* 2 Tbsp. apple jelly
* 1 Tbsp. lemon juice
* 4 boneless, skinless chicken breast halves
Combine mango, orange, pear, pineapple, 2 Tbsp. apple jelly, jalapeno and cilantro. Mix well and set aside.Combine honey, 2 Tbsp. apple jelly and lemon juice. Microwave on high until melted, 10-20 seconds and stir well. Brush half of glaze on chicken.
Broil or grill chicken 4-6" from heat for 6 minutes. Turn chicken and brush with remaining glaze. Broil or grill 4-6 minutes longer or until chicken is tender, thoroughly cooked, and juices run clearwhen pricked with knife. Spoon salsa over chicken to serve.
This recipe already helps meet your daily nutritional needs because there are lots of fruits in proportion to the chicken. To balance this meal, go back to our key words and think about temperature, texture, and color. I would add a fresh green lettuce salad (cool temperature, crunchy texture, additional different color), some whole grain rolls (crunchy texture, room temperature), and sparkling water or milk.
As long as you make your dinner plate colorful you can generally be assured that you are eating enough fruits and vegetables and your meals are balanced. Vary texture by adding chewy breads, crunchy grains, and smooth, tender pasta and rice to help add the essential servings of grains. And vary temperatures to help stimulate appetite and make your meals more interesting.
When choosing recipes for your everyday meals, pay attention to nutrients listed as percentage of Daily Values. The Daily Values are set by the USDA to meet the nutritional requirements of the average American. These Values are set for protein, fat, vitamins, minerals, sodium and fiber.
Here are a few more things to consider when planning meals.
* Grocery Ads
Check what is on sale in your grocery store and plan meals around those items. You can also stock up on good buys and freeze them, well wrapped with the date marked, to help you plan future meals.
* What's in Your Pantry?
The foods you store are those you know your family likes. Find new recipes that use these ingredients and you will be able to gradually introduce different foods and flavors and expand their tastes.
* Family Favorites
If your family loves meat and potatoes, find ways to get more fruits and vegetables into their diet. Serve a smaller portion of meat and make up the difference with a big salad, toasted rolls, or rice pilaf. Begin with a favorite recipe, serve smaller portions of it, and add other nutritious foods to fill the dinner plate.
* Seasonal Produce
Not only is seasonal produce a better buy, but fruits and vegetables taste better when in season. Local produce may also retain more nutrients because they aren't shipped over long
distances. Patronize farmer's markets and produce stands when possible for great value, taste, and nutrition.
* Shake Things Up
Have fun with meal planning! Have breakfast for dinner, get your children involved, let other family members have turns planning meals, and even make a game out of planning a meal just with what's on hand. Don't be too concerned with perfectly balancing each day's nutrients. Try instead to balance nutrients, calories, and fat intake over several days.
* Use Color as Key
The more color on your plate, the better balanced your meal. Plus a colorful plate is a treat for the eyes!
* Balance Temperature
Hot foods, cold foods, and room temperature foods not only ensure that you are serving a variety of foods, but also make a more interesting meal.
* Balance Texture
No one likes a meal made of all soft foods or all crunchy ones. Thinking about different texture also automatically helps you include different kinds of foods according to the Food Pyramid.
* Variety!
Here's the most important meal planning tip of all: eat a variety of foods. For instance, don't plan meals with chicken four days in a row. The USDA calculates safe limits on pesticide and
herbicide residue consumption based on a certain consumption level of foods. Eat a wide variety of fruits, vegetables, grains, meats, and dairy products to help reduce your risk of exposure to
chemicals, and to ensure the most balanced diet. Scientists are discovering new chemicals and nutrients in foods every day that are necessary to good health. Eating a good variety of whole foods is the best way to have a healthy diet and a long life.
Meals used to be planned around a chunk of protein, plus a starch like potatoes or rice, a vegetable like green beans, and a glass of milk. Today, meat is considered more of a condiment or flavoring, and diets should be based more on grains, fruits and vegetables.
That doesn't mean you can't have a steak or fish fillet for dinner! It just means that you should add more whole grain breads, pastas, vegetables, fruits, rice, and cereals, and reduce the amount of meat served. To begin, here are three key words you should remember every time you plan a meal: color, temperature and texture. The meals you plan should be full of color, the recipes should vary in temperature, and include textures from smooth to crunchy.
First, go through your recipe box, files, cookbooks and other favorite sources and choose 10-20 recipes that you know you can make and that your family likes. Then consider texture, temperature, and color when visualizing your full dinner plate. Color is probably the most important consideration to think about in meal planning.
Nutritionists advise making your plate look like a painter's palette. The more different colors on your plate, the more varied and healthy your diet will be. Temperature and texture should be
varied to add interest and make the meal more pleasing to the palate. Choose some cold foods, some served at room temperature, and some hot. Crisp, crunchy, smooth, chunky, and tender are all textures you should think about.
Remember, your meals should be colorful, and include a variety of textures and temperatures.
Chicken with Fruit Salsa
* 1/2 cup chopped peeled mango
* 1 orange, peeled, seeded and chopped
* 1 pear, unpeeled, chopped
* 1 8-oz. can pineapple tidbits, drained
* 2 Tbsp. apple jelly
* 1 Tbsp. minced jalapeno pepper
* 2 Tbsp. chopped fresh cilantro
* 1/4 cup honey
* 2 Tbsp. apple jelly
* 1 Tbsp. lemon juice
* 4 boneless, skinless chicken breast halves
Combine mango, orange, pear, pineapple, 2 Tbsp. apple jelly, jalapeno and cilantro. Mix well and set aside.Combine honey, 2 Tbsp. apple jelly and lemon juice. Microwave on high until melted, 10-20 seconds and stir well. Brush half of glaze on chicken.
Broil or grill chicken 4-6" from heat for 6 minutes. Turn chicken and brush with remaining glaze. Broil or grill 4-6 minutes longer or until chicken is tender, thoroughly cooked, and juices run clearwhen pricked with knife. Spoon salsa over chicken to serve.
This recipe already helps meet your daily nutritional needs because there are lots of fruits in proportion to the chicken. To balance this meal, go back to our key words and think about temperature, texture, and color. I would add a fresh green lettuce salad (cool temperature, crunchy texture, additional different color), some whole grain rolls (crunchy texture, room temperature), and sparkling water or milk.
As long as you make your dinner plate colorful you can generally be assured that you are eating enough fruits and vegetables and your meals are balanced. Vary texture by adding chewy breads, crunchy grains, and smooth, tender pasta and rice to help add the essential servings of grains. And vary temperatures to help stimulate appetite and make your meals more interesting.
When choosing recipes for your everyday meals, pay attention to nutrients listed as percentage of Daily Values. The Daily Values are set by the USDA to meet the nutritional requirements of the average American. These Values are set for protein, fat, vitamins, minerals, sodium and fiber.
Here are a few more things to consider when planning meals.
* Grocery Ads
Check what is on sale in your grocery store and plan meals around those items. You can also stock up on good buys and freeze them, well wrapped with the date marked, to help you plan future meals.
* What's in Your Pantry?
The foods you store are those you know your family likes. Find new recipes that use these ingredients and you will be able to gradually introduce different foods and flavors and expand their tastes.
* Family Favorites
If your family loves meat and potatoes, find ways to get more fruits and vegetables into their diet. Serve a smaller portion of meat and make up the difference with a big salad, toasted rolls, or rice pilaf. Begin with a favorite recipe, serve smaller portions of it, and add other nutritious foods to fill the dinner plate.
* Seasonal Produce
Not only is seasonal produce a better buy, but fruits and vegetables taste better when in season. Local produce may also retain more nutrients because they aren't shipped over long
distances. Patronize farmer's markets and produce stands when possible for great value, taste, and nutrition.
* Shake Things Up
Have fun with meal planning! Have breakfast for dinner, get your children involved, let other family members have turns planning meals, and even make a game out of planning a meal just with what's on hand. Don't be too concerned with perfectly balancing each day's nutrients. Try instead to balance nutrients, calories, and fat intake over several days.
* Use Color as Key
The more color on your plate, the better balanced your meal. Plus a colorful plate is a treat for the eyes!
* Balance Temperature
Hot foods, cold foods, and room temperature foods not only ensure that you are serving a variety of foods, but also make a more interesting meal.
* Balance Texture
No one likes a meal made of all soft foods or all crunchy ones. Thinking about different texture also automatically helps you include different kinds of foods according to the Food Pyramid.
* Variety!
Here's the most important meal planning tip of all: eat a variety of foods. For instance, don't plan meals with chicken four days in a row. The USDA calculates safe limits on pesticide and
herbicide residue consumption based on a certain consumption level of foods. Eat a wide variety of fruits, vegetables, grains, meats, and dairy products to help reduce your risk of exposure to
chemicals, and to ensure the most balanced diet. Scientists are discovering new chemicals and nutrients in foods every day that are necessary to good health. Eating a good variety of whole foods is the best way to have a healthy diet and a long life.
Drying
COOKING BASICS...
Drying is a method of food preservation that works by removing water from the food, which prevents the growth of microorganisms and decay. Drying food using the sun and wind to prevent spoilage has been known since ancient times. Water is usually removed by evaporation (air drying, sun drying, smoking or wind drying) but, in the case of freeze-drying, food is first frozen and then water is removed by sublimation.
Bacteria and micro-organisms within the food and from the air need the water in the food to grow. Drying effectively prevents them from surviving in the food. It also creates a hard outer-layer, helping to stop micro-organisms from entering the food.
Food types
Many different foods are prepared by dehydration. Good examples are meat such as prosciutto (a.k.a. Parma ham), bresaola, and beef jerky. Fruits change character completely when dried: the plum becomes a prune, the grape a raisin; figs and dates are also transformed. Drying is rarely used for vegetables as it removes the vitamins within them, however bulbs, such as garlic and onion, are often dried. Also chilis are frequently dried.
For centuries, much of the European diet depended on dried cod, known as salt cod or bacalhau (with salt) or stockfish (without). It formed the main protein source for the slaves on the West Indian plantations and was a major economic force within the triangular trade.
Dried and salted reindeer meat is a traditional Sami food. First the meat is soaked / pickled in saltwater for a couple of days to guarantee the conservation of the meat. Then the meat is dried in the sun in spring when the air temperature is below zero. The dried meat can be further processed to make soup.
Dried shark known as Hákarl is a delicacy in Iceland.
Drying Methods
There are many different methods for drying, each with their own advantages for particular applications; these include:
* Bed dryers
* Fluidized bed dryers
* Shelf dryers
* Spray drying
* Sunlight
* Commercial food dehydrators
* Household oven
COOKING BASICS....
Drying is a method of food preservation that works by removing water from the food, which prevents the growth of microorganisms and decay. Drying food using the sun and wind to prevent spoilage has been known since ancient times. Water is usually removed by evaporation (air drying, sun drying, smoking or wind drying) but, in the case of freeze-drying, food is first frozen and then water is removed by sublimation.
Bacteria and micro-organisms within the food and from the air need the water in the food to grow. Drying effectively prevents them from surviving in the food. It also creates a hard outer-layer, helping to stop micro-organisms from entering the food.
Food types
Many different foods are prepared by dehydration. Good examples are meat such as prosciutto (a.k.a. Parma ham), bresaola, and beef jerky. Fruits change character completely when dried: the plum becomes a prune, the grape a raisin; figs and dates are also transformed. Drying is rarely used for vegetables as it removes the vitamins within them, however bulbs, such as garlic and onion, are often dried. Also chilis are frequently dried.
For centuries, much of the European diet depended on dried cod, known as salt cod or bacalhau (with salt) or stockfish (without). It formed the main protein source for the slaves on the West Indian plantations and was a major economic force within the triangular trade.
Dried and salted reindeer meat is a traditional Sami food. First the meat is soaked / pickled in saltwater for a couple of days to guarantee the conservation of the meat. Then the meat is dried in the sun in spring when the air temperature is below zero. The dried meat can be further processed to make soup.
Dried shark known as Hákarl is a delicacy in Iceland.
Drying Methods
There are many different methods for drying, each with their own advantages for particular applications; these include:
* Bed dryers
* Fluidized bed dryers
* Shelf dryers
* Spray drying
* Sunlight
* Commercial food dehydrators
* Household oven
COOKING BASICS....
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