1. Legumes and Poultry 7.05 Proteins

2. What are LEGUMES? FRESH LEGUMES: Green beans Lima beans Green peas (considered vegetables) DRIED LEGUMES: Dried beans Dried peas Lentils ( considered legumes) Plants with seed pods that split along both sides when ripe

3. What nutrients are found in legumes? Seeds contain the food supply for a new plant, so legumes are a good source of: Complex carbohydrates Dietary FIBER Iron Protein! Legumes work with GRAINS to provide COMPLETE protein Each has amino acids that the other lacks

4. What is a serving of legumes? Legumes are in the MEAT and LEGUMES food group ½ cup of dried beans equals the same amount of protein as 1 oz of cooked meat

5. Legumes are Economical! Beans double in volume when cooked. Poultry and other meats LOSE moisture, shrinking during cooking. Therefore, beans go further than a similar amount of meat! Can be used as a MEAT SUBSTITUTE!

6. STEPS to Cooking BEANS 1.Rinse Wash off the field dust! Rinse until water runs clear. 2.Pre-soak Legumes take time to absorb water, making them soft enough to eat. By pre-soaking, you can reduce cooking time by 15-30 minutes. 3.Drain & Rinse Again 4.Cook Simmering, pressure-cooking, slow-cooking, microwaving Time depends on bean variety Check the beans for doneness frequently

7. What is POULTRY? Chicken Turkey Goose Duck Pigeon Cornish Hen Any domesticated BIRD, such as:

8. What nutrients are in POULTRY? PROTEIN, phosphorus, iron, B vitamins The fat content depends on the bird: –Older birds have more fat than younger birds! –Dark meat is slightly higher in fat than white meat. –Boneless, skinless chicken breast is lowest in fat!

9. BUYING Poultry Allow about 1/2 LB. of meat per serving. How many ounces? Why? Chicken and turkey have more bone in proportion to muscle (meat). A BONELESS piece of poultry will provide the most servings!

10. STORING Poultry VERY perishable! Poultry parts are more perishable than whole birds. It is important to store poultry properly: Slows down the spoiling process Inhibits the growth of salmonella

11. How we should do it: 1.Remove store wrapping. 2.RE-WRAP the bird loosely in wax paper. Wrap and store giblets separately. 3.Place in the COLDEST part of the REFRIGERATOR and use within 2 to 3 days! **Can be stored in the FREEZER for 6 to 8 months. Once you thaw, DO NOT RE-FREEZE!

12. COOKING Poultry The best way to thaw frozen poultry is in the refrigerator! Wash & stuff the bird just before cooking. The ONLY way to tell if it is done: –Put a MEAT THERMOMETER in the THICKEST area of the THIGH –It should not touch the bone What causes a PINK color in cooked poultry? –A non-harmful chemical reaction

13. Ways to Cook Poultry Roasting Can be done in cooking bags SHORTER cooking time because of the use of STEAM Broiled Fried Oven-fried Braised Stewed Keeps large, older chicken TENDER Stir-fried Boneless strips can cook quickly! Grilled Microwaved