1. Meat, Chicken & Fish

2. Meat Includes: Beef Veal Pork- Usually tender cuts from young animals
Lamb

3. Marbling The flecks of fat in the meat muscle tissue
Contributes to moisture & flavor of the meat

4. Selecting Inspection & Grading is done by the USDA 3 Grades:
Prime (Expensive)
Choice (Most common)
Select (Used in frozen meals)
Grades are based on:
Marbling
Animal’s age at time of slaughter
Texture of meat
Appearance

6. Storage Must be stored in the refrigerator ASAP
Store uncooked meat below cooked/fresh foods to avoid cross contamination of juices
Look for meat with a bright red color (fresh) that is not slimy or have “off” odors (indicating spoiling)

7. Nutrition Excellent source of iron Ground round is the lowest in fat
High in protein
Good source of zinc, phosphorus & B vitamins
Saturated fat is found in all animals

8. Preparing Meat
After cutting: Wash & sanitize knife and cutting board!!!
Check internal temperature to see if meat is done (should be F)

9. Dry Heat – used for tender cuts
Broiling, Grilling & Roasting
Broiling & grilling meats 3-4 in. from heat for best result
Moist Heat – used for tough cuts
Moisture helps tough cuts become tender enough for eating (avoiding “hard to chew” meals)
Slow cooker, Microwave & Tenderizing methods
Tenderizing
“Grinding” process that breaks down the elastin in tough meat fibers
Simmering & braising involve tenderizing

10. Poultry
Includes:
Chicken
Turkey
Duck
Goose

11. Selecting Inspection/Grading is done by the USDA
Grade A is the most common and means the bird is “practically” free from defects

12. Storage
Store fresh poultry in the refrigerator wrapped no more than 2-3 days, freeze immediately if you know you will not use in that timeframe
Boneless strips will cook fastest because they are typically small and thin
Avoid poultry with off color and odors
Thaw IN refrigerator to keep bacteria out

13. Nutrition Boneless, skinless chicken breast is lowest in fat
Fat is located in the skin of birds
Older birds contain more fat and dark meat
Protein
Iron
Calcium
B vitamins

14. Preparing Pink flesh is HARMLESS if completely cooked
A chemical reaction causes the pink color
Moist Heat: Stewing & Microwaving
Stewing (crockpot) is a good cooking method for large older chickens
Tenderizing: same as with meat

15. Dry Heat – Roasting, Grilling & Broiling
Wash the bird
Stuff loosely just before cooking (if stuffing at all)
Thermometer must be placed in the THICKEST part of the thigh for a correct reading
Done when thermometer reaches appropriate temperature ( F)
Roasting in bag = shorter cooking time

16. Fish Includes: Finfish Shellfish Lean fish (white fish)
Fat fish (salmon)
Shellfish
Crustaceans (lobster, crab & shrimp)
Mollusks (oysters, clams & scallops)

17. Selecting Fresh fish have bright, bulging eyes
“Deveined” – shrimp without an intestinal tract
Fresh finfish have red gills & live in fresh or saltwater (ex. Flounder)
Filet = one side of fish without the backbone

18. Storing Fresh fish should be consumed within 1-2 days
Spoilage fish has a STRONG fish odor (overpowering)
Fish can be frozen up to 6 months
Thaw in the refrigerator

19. Nutrition Low in saturated fat High in omega 3 fats Good brain food
Good for the heart
B Vitamins
Iron
Protein

20. Preparing
Fish are VERY tender because they have little connective tissue to hold them together
Cook very quickly using any dry cooking method (grill, boil, roast)
Not suitable for moist cooking- fish will completely break apart