1. Meat/Protein Group Meat, Seafood, Eggs

2. Nutrition Excellent source of complete proteins B vitamins, phosphorus, iron, zinc Fatty fish are good sources of omega-3 fatty acids –Salmon, tuna Need 5-6 oz from the protein group each day –1 egg is considered 1oz

3. Fat and Cholesterol Animal foods contain cholesterol Organ meats contain more cholesterol Most fish and breast meat is low in fat Lean- less than 10g fat in a 3 ½ oz serving –Must also have less than 4g saturated fat –Less than 95 mg cholesterol

4. Types of Fat Meat and poultry contain invisible and visible fat –Invisible- part of the chemical composition of food –Visible- surrounds lean muscle portion of cut Marbling- small white flecks of fat within meat Most fat in poultry is located in the skin

5. Marbling

6. Connective Tissue Collagen- thin, white, transparent, and softens when cooked Elastin- very tough, yellowish, cannot be softened by cooking Fat content affects tenderness: –More marbling = more tender –Fat = flavor, keeps juicy as it cooks

7. Types of Meat Beef Veal Lamb Pork Chicken Turkey Ducks and Geese

8. Processed Meats 35% of meat produced in US is processed –Processed for flavors –Ham, sausage, bacon, sausage, cold cuts Most common processing method is curing –Placing meat in mixture of salt, sugar, sodium nitrate, potassium nitrate, ascorbic acid, water –Nitrates- preservatives, prevent growth of bacteria (food borne illness) –Meat is soaked in solution or solution pumped into meat High in sodium

9. Types of Fish and Shellfish Fish- fins, bony skeleton with backbone Shellfish- have shell, no fins or bones

10. Crustaceans- long bodies with jointed limbs covered with a shell CrabsLobsters Shrimp

11. Mollusks- soft bodies that are covered by at least one shell Clams Mussels Oysters Scallops Squid

12. Cooking Color: –Beef: dark red turns to dark brown –Pork and white meat: pink turns to white Fish: –Flakes with a fork (separates) –Shrimp turn pink

13. Egg Basics Everything you ever wanted to know about eggs!

14. Structure of the Egg Egg shell- lined with several membranes Air pocket- between the membranes and the shell at the wide end; grows with age Albumen- thick clear fluid known as the egg white Yolk- round, yellow portion that floats within the albumen Chalazae- anchors the yolk in the center of the egg –Twisted cordlike strands of albumen

15. Nutrients in Eggs Excellent source: –protein, riboflavin, iodine Good source: –vitamin A, B vitamins, vitamin D, iron Egg yolks contain saturated fat and cholesterol

16. Eggs Cooked in the Shell Place a single layer in a saucepan Add water to at least 1 inch above the eggs Cover the saucepan and bring the water just to boiling Turn off heat and remove pan from heat, let stand in the hot water for 15 minutes Run cold water over the eggs to stop the cooking process To remove the shell, gently tap the shell all over, roll egg between your hands, peel shell starting at the large end

17. Fried Eggs Fry in a small amount of fat or in a nonstick skillet that is coated with cooking spray Heat skillet on medium high heat until a drop of water sizzles Break an egg into a custard cup and slide into the pan (or break right into pan) Reduce heat to low Turn over to cook the other side

18. Baked Eggs Break into small bowl or directly into shallow baking dish, top with small amount of milk (optional) Place in preheated 325˚F oven, bake 12 minutes for 2 eggs

19. Poached Eggs Bring water to simmer Break egg into a small dish Hold the dish close to the surface of the water and slip the egg in Simmer about 5 minutes Use a slotted spoon to lift the egg out of the water and drain

20. Scrambled Eggs Beat eggs together with water or milk –Use 1 tbsp liquid for each egg Melt small amount of butter or cooking spray in a skillet Pour egg mixture into hot skillet As the mixture thickens, draw the spatula across the bottom and sides of the pan –Continue until the eggs are thickened and no liquid remains Stirring the eggs constantly will cause them to be mushy

21. Basic Omelet Made with beaten eggs Cook without stirring the eggs, it will be shaped like a large pancake Occasionally lift the edge of the omelet to allow uncooked egg to reach the bottom of the pan When omelet is almost done, add a filling, fold in half to serve