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Meat, Fish & Poultry: PROTEIN-BASED FOODS

Meat, Fish & Poultry: PROTEIN-BASED FOODS. Foods I: Fundamentals. Meats. Meats  beef, pork, lamb & veal COOKING: Before cooking, red meats should have a bright red color . Grey or brownish color means the meat is bad. NUTRITION:

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Meat, Fish & Poultry: PROTEIN-BASED FOODS

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  1. Meat, Fish & Poultry:PROTEIN-BASED FOODS Foods I: Fundamentals

  2. Meats • Meats beef, pork, lamb & veal • COOKING: • Before cooking, red meats should have a bright red color. • Grey or brownish color means the meat is bad. • NUTRITION: • The number of servings in a pound of meat depend on the amount of fat, gristle and bone. • Red meats = lots of iron • White flecks of fat in the muscle tissue is called “MARBLING.” More marbling = better • Ground ROUND has the lease amount of fat.

  3. http://www.youtube.com/watch?v=F7-_ka3DAuY

  4. Quality • Grading is optional • Grading is done by the USDA • Top 3 grades: • Prime • Highest, most expensive, well marbled, tender, flavorful • Choice • Most common in grocery, less marbling, but still tender and flavorful • Select • Least amount of marbling and least expensive, sometimes sold as a store brand

  5. Tough or Tender • Meat tenderness is influenced by • Amount of muscle (The more muscle the more toughness) • Amount of marbling (The more marbling the less toughness)

  6. Less Tender Cuts Can be Tenderized • Mechanically • Grinding • Pounding • Chemically • Acids • Tomatoes, sour cream, yogurt, vinegar, lemon juice • Meat Tenderizers • Salt + papaya enzymes

  7. Hamburger = Ground Beef • Regular = 30% fat (the maximum allowed by law) • Chuck = 15-20% • Ground Round or Sirloin = Less than 15% • Lean = less than 10 grams of total fat with less than 4.5 grams of saturated fat per serving

  8. Steps to Success • Defrost safely in the Refrigerator or Microwave • Rinse with cold water • Pat dry with a paper towel • Trim off fat • Marinate for less than 24 hours • (discard marinade) • Cook according to tenderness. • Tender Cuts can be roasted or broiled • Other Cuts need moist heat.

  9. Lengthy Cooking at High Temps Causes: • Shrinkage • Tough • Dry

  10. Question… • Which of the following meats is cooked most efficiently in the microwave? A. Pot Roast B. Battered Chicken C. Stuffed Pork Chops D. Sausage Links ANSWER: D – Sausage Links

  11. Poultry • Poultry  Chicken & turkey, goose & duck • STORAGE: • Frozen chicken should be thawed in the refrigerator • Fresh, whole chicken can be stored in fridge for 2-3 days • COOKING: • Poultry is usually TENDER, so use DRY cooking methods • Roasting poultry in a bag shortens cook time • Wash & stuff turkey loosely right before cooking • Stir-fry is a QUICK way to cook boneless chicken in under 10 min. • A whole turkey is done when it reaches the correct INTERNAL TEMPERATURE • Take from thickest part of the thigh • NUTRITION: • Boneless, skinless chicken breast is LOWEST in fat • Also, boneless breasts offer the most servings • Light meat = less calories than dark • REMOVE SKIN to reduce fat content

  12. http://www.youtube.com/watch?v=A5sxus2B3so 2.08

  13. Question… • Pork usually comes from YOUNG animals. Do you think this makes the meat tough or tender? • ANSWER: TENDER

  14. Fish • STORAGE: • Fresh clams & oysters in fridge for 2-3 days • Fresh fish & shellfish in fridge for 1-2 days • Fresh fish will have bright bulging eyes & SHINY skin • Spoiled fish will have a strong fish odor • PREPARATION: • Fish should be cooked for a short period of time • Fish is tender because it has little connective tissue • NUTRITION: • Fish fillets have the lowest saturated fat of all other meats • Fish fillet = one side of fish without the backbone • Deveined shrimp have intestines removed • Fresh finfish have gills that are red in color • FINFISH live in fresh or saltwater • Ex. FLOUNDER

  15. QUESTION… • Which of the following is a crustacean? • CLAM • CRAB • MOLLUSK • OYSTER ANSWER: B. crab Crustaceans include shrimp, lobster and crab…

  16. Meat, Fish & Poultry • TIPS • After cutting raw meats, the cutting board and knife should be washed and sanitized. • To be sure meat is fully cooked, you should measure the internal temperature. • Meat can be stored in the refrigerator or freezer. • FACTS • Older animals have TOUGHER meat and more FAT

  17. Meats Moist Heat Dry Heat Fry Roast (Bake) Broil FOR TENDER CUTS OF MEAT Loin Rib – broil YOUNGER ANIMALS • Simmer • Braise • Stewing • FOR TOUGH CUTS OF MEAT • Shoulder - braise • Rump Roast - braise • Round • Chuck • OLDER ANIMALS *Grinding meat tenderizes it by breaking down the elastin in the meat.

  18. Portion Sizes

  19. Benefits to the Body • Excellent source of complete protein • Major source of • Iron • Zinc • Phosphorus • Thiamin • Riboflavin • Niacin • Vitamin B6 • Vitamin B12

  20. Avoid the Evil Hitchhikers • Choose lean meats as much as possible to avoid the saturated fats. • “Go Lean with your Protein”

  21. Too Much of a Good Thing Can be Bad • Most people need about 5.5 ounces of food from the protein group a day • Meat, poultry, fish, dry beans, eggs and nuts • 2-3 oz will fit in the palm of your hand

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