{ PROTEIN GROUP Meat, poultry, Fish, Dry Beans, Eggs, and Nuts

 PROTEIN--Meat, poultry, fish are excellent sources of complete protein.  FAT-- varies- depends on the cut and preparation method. Fish and turkey are generally low in fat.  B VITAMINS  TRACE MINERALS (iron, copper and zinc for meat and Iodine for fish)  MINERAL--Phosphorus Nutrients

 Meat- often called red meat to distinguish it from poultry and fish.

 Meat from mature cattle over 1 year old  Hearty flavor  Bright red flesh  Fat is firm with white, creamy white or yellowish color. Beef

 Sheep less than a year old  Mild but unique flavor  Bright pink-red with white, brittle fat  Fat sometimes covered with a “fell”, a colorless connective tissue. Lamb

 Meat from pigs less than a year old  Mild flavor  Grayish-pink color with white, soft fat  Pork- the other white meat. Pork

 Meat from young calves 1 to 3 months old  Mild flavor  Light pink in color with little fat.  “special fed veal”- has been fed a special milk-based diet and is more tender with a grayish-pink color. Veal

 Venison, elk, moose Game Meats

 Birds raised for food  Chicken, Duck, turkey, and goose Poultry

 Have fins and a bony skeleton with a backbone Fish

 Have no fins or bones, but a shell instead Shellfish

 Come from inland waters such as lakes, rivers and ponds. Freshwater fish and Shellfish

 Known as seafood; come from oceans and Seas Saltwater fish and shellfish

 Today all types of fish are raised on fish farms  Meats and fish are available fresh or frozen  Can buy meats in a variety of cuts- Particular edible part of meat, poultry, or fish

 About 33% of meat is produced in the US is processed WHY?  Extends shelf life (spoilage is slowed down)  Adds distinctive flavor- ex- bacon, dried beef, corned beef, ham  HOW?  Cured meat or poultry- a method of processing meat using a mixture of salt, sugar, nitrate, ascorbic acid and water- may be soaked in the solution or the solution may be pumped into the meat, dried, salted or smoked Examples- ham and bacon Processing

 Sausage- ground meat mixed with fat, salt, sugar, preservatives, seasonings, and other additives  Lunch meat- processed meats that have been sliced and packaged.  Available in convenience forms- canned(usually fully cooked) Should be eaten in moderation- may be high in sodium, fat or both… also nitrates and nitrites, which have been linked to cancers. Processing cont.

 Cut- When an animal carcass is divided into portions  4 basic types 1. Muscle Tissue 2. Connective Tissue 3. Fat 4. Bone Factors Affecting Tenderness:

 Meat and poultry have very long, thin muscle cells (muscle fibers)…made up of long fibers held together in bundles of connective tissues.  They are thinnest in young animals and in parts of the animal that get little exercise  As animals get older, the fibers thicken and they are thickest in those parts that get the most exercise (such as legs)…still flavorful  Thicker muscle fibers give the meat or poultry a tougher, coarser texture Muscle Tissue

 A protein material that surrounds cells  The more connective tissue, the tougher the cut of meat or poultry  2 types that are important when it comes to tenderness and cooking:  Collagen- a thin, white or transparent connective tissue which softens and turns to a gelatin when moist heat methods of cooking are used.  Elastin- a yellowish very tough connective tissue which cannot be softened by heat…it requires other tenderizing methods  Pounding, Cutting or Slashing, Grinding, Cubing to stew, Enzymes, Soaked in acids-marinade. Connective Tissue

 Bone  Not all cuts contain bone  Depends on what bone the meat is around to determine if it is tender  Fat  Meat with more marbling is more tender and juicy because the fat melts when it is heated.  Marbling- Streaks of fat throughout meat

 Also called prime cuts are cuts used for marketing…divided up into retail cuts  Each has a distinctive bone shape, which can be used as a means to identify meat cuts. (Bone shape for a particular animal is almost identical in beef, pork, lamb, and veal, although sizes differ)  Bones are clues to tenderness, example-the rib or t-shaped bones, which are from the backbone, indicate meat is tender Wholesale Cuts

 Those that you find in the supermarket  Price label identifies: - type of meat(beef, pork, veal, or lamb) - wholesale cut is listed(part of the animal the meat comes from-chuck, rib, or round) - retail cut (chops, steak) Retail Cuts

 Instead of long fibers, fish have short fibers that are arranged in layers which are separated by sheets of very thin, fragile connective tissue  When heated, connective tissue turns into gelatin…resulting in fish being very tender  Fish flakes or breaks easily into small pieces when cooked because muscle fibers are short. Muscle in Fish

 Made from meat trimmings, the meat attached to the bone  By law, it cannot have more than 30% fat be weight  Lean ground meat is also available but generally costs more Ground Meat

 Edible organs, also called variety meats  Examples: Liver, kidneys, chitterlings (usually the intestines of pigs, but can also come from calves), brains, heart, tongue, tripe (stomach of cattle) and sweetbreads (thymus gland) Organ Meats

 Lean- less than 10 grams of fat in a 3 ½ oz. serving  Beef- roasts and steak: round, loin, sirloin, chuck arm  Pork- Roasts and chops: tenderloin, center loin, ham  Veal- Roasts and chops: leg, loin, fore shanks  Appearance is a clue- fat that surrounds the cut should be trimmed to less than ¼ inch… look for visible marbling Which cuts are lean?

 Trim visible fat before and after cooking  Roast, broil, braise or stew meat rather than fry  Cook meat on rack so that fat drains off  Skim fat off meat juices before making gravy or sauce  Cook with lean cuts of meat  Serve 3-ounce portions, not 6 or 8 (or 16 oz. steak!)  Pan-broil rather than sauté to eliminate extra cooking fat.  Use stock, wine, vegetables, herbs and seasonings for flavor rather than butter or cream  Today, beef is bred to be leaner than 30 years ago To reduce fat

 Meat, poultry, fish and shellfish are generally the most expensive part of the food budget  Cuts can vary widely in cost  Tender cuts usually more expensive than less tender cuts. (knowing how to cook less tender cuts can save $$$)  Boneless is generally more expensive- save money by removing the bones yourself…however, boneless cuts yield more serving per pound, so consider cost per serving Comparing Costs

 Requires cold storage  Ground meats- eat within 1 to 2 days  Fresh Meat- eat within 3 to 5 days  Can be frozen Meat Storage

 Dry Heat Methods:  Roasting and Baking- Cooking food uncovered in oven- used for large tender cut of meat and poultry  Broiling- Cooking food under direct heat- best for tender cuts- foods cook quickly and brown well- Place with fat side up, do not salt…it draws moisture out and causes them to dry out  Pan-Broiling- top of range, in a heavy skillet over medium heat without the addition of fat- food cooks quickly and retains minimum amount of fat Preparation

 Dry Heat continued…  Sautéing- To brown or cook in skillet with small amount of fat- good for small pieces of meat  Pan-Frying- Similar to sautéing, but with larger pieces- often used to brown before cooking in a moist heat  Deep-fat frying- Food is immersed in hot fat and fried until done

 Moist Heat Methods  Stewing- To cover small pieces of food with liquid, then simmer until done  Boiling- To immerse foods in liquid that has reached 212 degrees  Simmering- To immerse foods in liquid and cook just below the boiling point  Steaming- Cooking food over, not in, boiling water Preparation

 Combination Methods  Stir-Frying- combines frying and moist heat- small pieces of food are fried quickly in small amount of fat at high heat, stirring constantly… during the last few minutes, a liquid is usually added allowing the food to steam  Braising- Browning food then simmering in a small amount of liquid in tightly cover pan to tenderize the food and enhance the food and enhance the flavor- used for large, less tender cuts Preparation

 Juices that run clear indicate that the meat is done.  Use a meat thermometer to test the internal temperature of the meat. Meat packaging often has an internal temperature printed on it to indicate when it is done. Cooking Meat

 Federal Meat Inspection Act requires that all meat shipped across state lines be inspected for wholesomeness  Marked with a round, purple stamp  Usually won’t see it on retail cuts  USDA may also grade meat- standards include, marbling, age of animal, texture and appearance of meat  Prime- the highest and most expensive. Meat is marbled well, tender, and flavorful  Choice- most common grade sold in supermarkets, has less marbling but is still tender and flavorful  Select- This grade contains the least amount of marbling and is least expensive. Sometimes sold as a store brand. Grading and Inspecting