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Meat, Poultry, Fish and Shellfish

19.1: Looking at Meat, Poultry, Fish and Shellfish

19.2: Meat Selection and Storage

19.3 Fish and Shellfish Selection and Storage

19.4: Preparing Meat, Poultry, Fish and Shellfish

19.1: Looking at Meat, Poultry, Fish and Shellfish

After studying this section, you should be able to:

– Identify nutrients in meat, poultry, fish and shellfish.

– Discuss factors that affect tenderness.

– Give guidelines for comparing costs of meat, poultry, fish and shellfish.

Terms: cut, marbling

Cuts:

Meat, poultry, fish and shellfish are sold in the form of fresh or frozen cuts

A cut is a particular edible part of meat, poultry or fish

Cuts of meat include roasts, steaks, chops, etc.

In addition to raw cuts, there are numerous cured meat and poultry products, including ham, bacon, cold cuts and sausages.

Convenience forms of these foods are also sold

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Fat and Cholesterol:

Meat, poultry, fish and shellfish are animal source foods and thus contain cholesterol

All animal muscle contains about the same amount of cholesterol per ounce, except for organ meats (liver, tongue) which contain more

To make informed and intelligent decisions when shopping for meat, poultry, or fish, you need to look at:

– Nutrition

– Tenderness

– Cost

Nutrition:

Meat, poultry, fish and shellfish are all nutritious foods

Excellent sources of complete protein

Sources of B vitamins, phosphorous, some trace minerals

– Meat and poultry contain iron and zinc

– Fish, especially fatty fish like salmon and tuna, contain omega-3 fatty acids

– You should get 2-3 servings of this food group daily, with a typical serving being 2-3 ounces

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Americans typically eat larger servings of meat, etc, than recommended

This means we get more protein than we actually need

And we also get more fat and cholesterol from these items.

Fat content varies:

Most fish is low in fat

Turkey breast (without the skin) is low in fat

Most poultry is lower in fat, with dark meat having more fat than light, again without the skin

Meat fat content varies with the cut and method of preparation

Lean meat (etc) is that which has less than 10 grams of fat per 3.5 ounce serving, less than 4 grams saturated fat and less than 95 mg cholesterol

Types of fat

Both meat and poultry contain invisible fat, or fat that is part of the chemical composition of the food

In meat a layer of visible fat may surround the muscle, but small white flecks of internal fat called marbling might also be present

In poultry, the visible fat is just under the skin in layers

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Tenderness

If you know a little about the makeup of a cut of meat, you should be able to select a tender cut

The choice of cooking method also affects tenderness

Meat and poultry have long, thin muscle cells, also called fibers

In parts of the animals that get little exercise and in young animals, these are thin and tender. They thicken as they are used and the animal ages, becoming coarse and tough

Animal parts that get the most exercise will have thicker fibers and be tougher (like leg muscles)

Meat and poultry have several kinds of connective tissue (surrounding the muscle fibers) that affect tenderness

Collagen: thin, white connective tissue that will turn to gelatin when the meat is cooked in most heat methods

Elastin: a yellowish, tough connective tissue that will not break down when cooked by moist heat methods, must be mechanically tenderized (pounding, cutting or grinding)

Fat content also affects tenderness

Meat with more marbling is more tender

Fat also give meat juiciness and flavor

Fat keeps meat from drying out during cooking

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Comparing costs

When you shop, cost is an important point of comparison

Meat, poultry fish and shellfish are generally the most expensive part of the food budget

Cuts can vary widely in cost

Compare the cost per serving of different cuts, and if you find a bargain, think of how you can take advantage of it--changing your plans may be worth it in savings

Two general guidelines for shopping for meat, poultry, fish and shellfish: Tender cuts are often more expensive

than less tender cuts--knowing how to cook less tender cuts can save money

Boneless meat and poultry generally costs more than cuts sold with bones in them--you can save money by taking the bones out yourself

But, boneless cuts generally give more servings than bone-in, so check the cost per serving

19.1 Questions:

What is a cut?

Compare meat, poultry, and fish muscles for cholesterol content.

Define marbling.

What are 2 factors that affect the thickness of muscle fibers?

Why are all fish and shellfish naturally tender?

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19.2: Meat Selection and Storage

After studying this section, you should be able to:

– Describe the four basic types of meat

– Identify tender and less tender cuts of meat

– Identify processed meat products

– Give guidelines for storing meat

Terms: wholesale cuts, retail cuts, variety meats

Types of meat:

Each of the four basic types of meat has a distinct flavor and appearance

When you shop, look for the color typical of the meat – Beef: meat from cattle more than 1 year old,

hearty flavor, bright red flesh, firm white or yellowish colored fat

– Veal: meat from very young calves, 1-3 months old, mild flavor and light pink in color, very tender, very little fat, can be milk-fed “special fed veal”

Lamb: meat from young sheep, mild but unique flavor, cuts are bright pink-red, white, brittle fat that is sometimes covered with a fell, a colorless connective tissue.

Pork: meat from hogs, mild flavor, grayish-pink color with a white, soft fat

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Cuts of Meat

Wholesale cuts: also called primal cuts large cuts for marketing

Retail cuts: smaller cuts, the ones you find in the store

Example: wholesale cut: chuck (beef shoulder), retail cut: blade roast

Price label on the meat identifies the cut, with the type of meat first, then wholesale cut, then the retail cut: “Beef chuck short ribs, Pork loin chops”

Which cuts are lean?

Lean choices have less than 10 grams of fat, less than 4 grams of saturated fat and less than 95 mg of cholesterol per 3.5 ounce serving

Includes: beef (roasts and steaks) round, loin, sirloin and chuck arm; pork (roasts, steaks and chops) tenderloin, center loin and ham; veal-all except ground veal; lamb (roasts and chops) leg and loin.

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Looking at the cut will tell you a lot about its fat content

The fat surrounding the cut should be trimmed to less than 1/4 inch

If there is more fat than that, you are paying too much for the extra fat

Bone shape:

Each wholesale cut has a distinctive bone that can be used to identify the meat cut

They are nearly identical in beef, pork, lamb and veal

These shapes also indicate tenderness of the cut

The t-shaped bones of the backbone and the rib bones both indicate tender meat

Knowing if the cut is tender can help you decide which cooking method to use

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Ground meat: It is made from beef trimmings

By law it cannot have more than 30% fat content by weight

Lean ground beef is available, but the leaner the ground beef, the more it will cost per pound

In most supermarkets, you will find 80%, 85%, 90-95% ground beef

Ground turkey, ground pork, ground lamb and ground veal is also available.

Organ meats:

Edible animal organs are usually called variety meats

Liver: nutritious, tender, distinctive flavor, high in iron and cholesterol

Lamb and veal kidneys: mild flavor

Pork and beef kidneys: strong-flavored, less tender

Chitterlings: intestines of pigs or calves

Brains, tongue, heart, tripe (stomach lining of cattle) or sweetbreads (thymus glands)

Inspection and grading:

Before meat is sold it must be inspected by the USDA for wholesomeness

It is then stamped with the USDA round mark (vegetable dye)

Meat may also be graded, which is voluntary and paid for by the meat industry

Inspection is mandated by law

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Grades of meat:

Prime: highest and most expensive quality, meat is well marbled with fat, very tender and flavorful

Choice: most common grade sold in supermarkets, less marbling but still tender

Select: contains the least amount of marbling and is least expensive, sometimes sold as a store brand

Processed meats: About 35% of meat produced in the US is

processed meat

This is done to extend shelf life for the most part

But it can also impart a particular flavor

Includes ham, bacon, sausage, and cold cuts

Most common method is curing, or placing the meat in a mixture of salt, sugar, Na nitrate, K nitrate, ascorbic acid and water

In addition to preserving the meat, the nitrates prevent the growth of botulin bacteria

Cured meats are either soaked in the curing solution or injected with it

Other processing methods include drying and salting, and may be used in combination with smoking

Originally, smoking meats was accomplished by exposing the meat to wood smoke to preserve it, but it is now done with liquid smoke solutions to impart flavor

Bacon is cured and smoked

Dried beef is chipped, dried, salted and smoked

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Using processed meats

Ham is meat from the thigh of the hog that has been cured and either smoked or canned

Some hams are precooked, some aren’t so read the label and cook as needed

Sausages are made from ground meat, spices and are often mixed with extra fat, some are precooked, some are not so read labels and cook accordingly

Cold cuts are processed meats that have been sliced and packaged

These are ready-to-eat meats

Deli meats are also ready-to-eat

These are very convenient, but processed meats should not be eaten frequently as they are generally high in sodium, and some are high in fat

Read labels, look for lower salt, lower fat meats

Refrigerate as directed on the label

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Storing meats

Meat requires cold storage

Ground meat and variety meats must be used within 2 days of purchase

Other fresh meats can generally be kept for 3-5 days in the refrigerator

If you buy more meat than you can use, freeze it and thaw slowly in the refrigerator when you are ready to use it

19.2 Questions:

Which three wholesale cuts can be considered to be tender?

What are three examples of processed meats?

How do beef, pork, veal and lamb differ in color and flavor?

How long can fresh meat be stored safely in the refrigerator?

19.3: Poultry selection and storage

After studying this section, you should be able to:

– Describe types and market forms of poultry

– Give guidelines for buying and storing poultry

Terms: giblets

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Types of poultry

Whatever type of poultry you want, you can probably find it at your supermarket

Poultry can be purchased fresh, frozen, even precooked

chicken

Has light and dark meat

Light meat is leaner and milder in taste, dark meat is generally less dry

The age of the bird determines how tender the meat will be, which in turn will affect the cooking method

The label will also indicate this

Broiler-fryer chickens: most tender, most common, cook with almost any method

Roaster chickens: raised to be roasted whole; slightly larger and older than broiler-fryers and yield more meat per pound

Stewing chickens: older, mature birds, less tender and should be cooked in moist heat

Rock Cornish game hens: small, young birds of a specific breed, one per serving, can be broiled or roasted

Capons: de-sexed roosters under 6 months of age, tender, are best roasted

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Turkey:

Are larger birds than chickens, stronger flavor, light meat is leaner, more tender than dark meat

Several types of whole turkey, are sold fresh or frozen, can be sold as pieces, cutlets, even ground

Beltsville or fryer-roaster turkeys: 5-9 pounds, not always available

Hen turkeys: female, 8-16 pounds

Tom turkeys: male, weight up to 24 pounds

Ducks and geese:

All dark meat, flavorful but generally high in fat

Usually sold whole and sold as frozen, sometimes fresh

Roasting is the most common form of cooking ducks and geese

Ground poultry: Ground chicken and ground turkey can be

found in most supermarkets

If the label reads “Ground turkey breast” or “ground chicken,” both the flesh and skin (which contains more fat) can be used

If the label reads “ground turkey breast meat” or “ground chicken meat” it is ground without the skin and is leaner

Can be used in place of ground beef, but is drier, may need more fluid and more spices in the same recipe

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Giblets

Giblets are edible poultry organs: liver, heart, gizzard

Are generally included in the package with whole birds

Chicken livers can be sold in packages

May be cooked in a variety of ways

Are generally higher in fat and cholesterol

Processed poultry:

Turkey bacon

Smoked turkey breast and whole turkey

Turkey ham

Turkey hot dogs

Turducken is available from southern processors at holiday time (turkey stuffed with a duck stuffed with a chicken)

Inspection and grading:

Inspected and graded by the USDA

Grading is voluntary

Inspection and grading marks appear on the label or on a tag attached to the bird

Grade A poultry is the most common grade in supermarkets

This indicates it is generally free of defects, appears good, is meaty

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Buying and storing poultry:

Look for plump, meaty, birds that are free of defects

Color of skin and meat will vary with the type of poultry

Use poultry within one or two days of purchase

If not using within 1-2 days, freeze it

Thaw slowly in refrigerator, not at room temperature

19.3 Questions

What is the main difference in the types of turkeys?

What is a capon? What is a Rock Cornish game hen? What cooking method can be used for both?

How does duck differ from chicken in terms of meat?

19.4: Fish and Shellfish Selection and Storage

After studying this section, you should be able to:

– Describe different types and market forms of fish

– Identify different types and market forms of shellfish

Terms: crustaceans, mollusks

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Types of fish and shellfish:

Most fish have fins and a bony skeleton (except cartilaginous fishes, like sharks, rays, and sturgeons)

Shellfish have no backbones, only shells

Fish and shellfish can come from saltwater or freshwater

May be wild-caught or or farm-raised

Types of fish:

Many varieties

Many are similar for cooking purposes, so if a particular type of fish isn’t available, you might successfully substitute another species

Most fish are low in fat

Fatty fish is generally rich in omega-3 fatty acids, are generally darker in color

Market forms of fish:

Drawn: whole fish with internal organs, gills, and scales removed

Dressed or pan-dressed: drawn fish with head, tail and fins removed

Fillets: sides of fish cut lengthwise away from bones and backbones, usually boneless, may be cut further

Steaks: cross-sections cut from large, dressed fish, may contain bones and backbones

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Shellfish:

Generally have a mild, sweet flavor

Almost all come from saltwater, except for a few (like crawfish)

Two types: crustaceans and mollusks

Crustaceans:

Shellfish with long bodies with jointed limbs, covered with a shell

Crabs: oval shell, 4 pairs of walking legs, 2 claws, different varieties, sizes, sold fresh (live, frozen, canned), cooked (refrigerated, frozen or canned)

Crayfish: freshwater crustaceans, like small lobsters, sold whole, live or cooked (also called crawfish, crawdads)

Lobsters: long, jointed body with four pairs of walking legs, 2 large claws, all covered with a hard shell, weight is average 1.25 to 2.25 pounds, may be sold alive or frozen, Maine lobster is the most popular kind, but rock lobster may be found frozen

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• Shrimp: vary in size and color,

usually sold fresh, in or out of their

shells, cooked or raw, or frozen,

shelled and de-veined, even breaded

• Many people have allergies to

shellfish

Mollusks:

Shellfish with soft bodies that are covered by at least one shell

Includes clams, mussels, oysters, scallops

Also includes squid

Clams:

Have two shells (bivalves) that are hinged at the back with edible flesh inside

Many variations (species) are available, flesh may have a sweet flavor, generally very tender

May be small or large

Are sold live in the shell

May also be sold shucked (removed from the shell, fresh or frozen

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Mussels:

Have a thin, oblong shell, also a bivalve

Length varies from about 1.5 inches to 6 inches

Creamy tan flesh that is generally less tender than that of clams

Sold live in the shell

Oysters:

Another bivalve, with a tough, hard gray shell

Size is variable

Flesh varies in color, flavor and texture

Sold live or shucked

Eaten raw or cooked

Scallops: Bivalve with fan-shaped shells that are

very pretty

Hinge muscle is the only part sold--these animals move by opening and closing to propel themselves

Size varies: bay scallops are very small (1/3 inch across), to sea scallops (1.5 inches across)

Tender, sweet flesh, though sea scallops are less tender

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Squid (calamari)

An invertebrate with many tentacles

Doesn’t have a shell

Flesh is generally tender, somewhat sweet

May be eaten whole (if small) or with tentacles sliced into rings

More popular in Asia and in Mediterranean countries, but available in the US, too

Processed fish: Fish may be dried, pickled, smoked or cured

More than one method may be used

Lox is cured, smoked salmon

Cod may be salted and dried (and is responsible for exploration of the New World--really!)

Herring is often cut into chunks and pickled in vinegar with spices

Canned fish and shellfish can be eaten from the can or used in recipes--rinse oil off before using if it is packed in oil

Other convenience forms are frozen breaded fish and fish sticks (fish fingers in Britain)

Inspection and Grading:

The Food and Drug Administration (FDA) has a modern safety system:

Hazard Analysis and Critical Control Point (HACCP)

All seafood processors, re-packers, and warehouses here or in other countries that sell to us must use it

HACCP identifies and prevents hazards that could result in food-borne illness

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Voluntary inspection and grading is carried out jointly between the FDA and the National Marine Fisheries Service of the US Dept. of Commerce

It looks at parts of fish processing that could pose risks to the consumer

State and local inspection may also be carried out

Buying fish and shellfish: A fishy odor should make you

suspicious--fresh caught fish will not smell fishy--this is a sign of protein breakdown

Buy fish from a reliable source

Check how it is displayed--it should be kept cold at all times

Ready to eat fish should not be kept in close proximity to raw fish--cross-contamination may occur

Use appearance, aroma, and touch to determine the quality of the fish you are buying

Fresh fish should have a shiny skin and glistening color

If whole, the eyes should be shiny and bright and the gills should be pink

Any fish should have a mild, fresh aroma

The flesh should spring back when pressed

Mollusks that are sold alive should have tightly closed shells, or should close quickly when tapped

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Storing fish and shellfish:

Store fish in the refrigerator or in the freezer if you are not using it immediately

Live shellfish should be kept in a container covered with a damp cloth, with some breathing space, but not in fresh water--they come from saltwater and will die in fresh

Use fish stored in the fridge within one or two days, otherwise freeze

19.4 Questions:

How do crustaceans differ from mollusks?

Which mollusk does not have a shell?

What is the difference between drawn, dressed, filleted and steaked fish?

What should you do if you don’t have the exact species of fish called for in the recipe you are making?

19.5--Preparing Meat, Poultry, Fish and Shellfish:

Goals:

– Explain how to select a cooking method for different cuts of meat, poultry fish and shellfish

– Identify ways of preparing cuts for cooking

– Give guidelines for cooking cuts by different methods

Terms: Marinating, Marinades, Doneness

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Cooking meat, poultry, fish and shellfish:

Changes that occur with cooking:

Color—beefs’ red color changes to brown, pork and chicken may become

almost white

Flavor—heat develops flavor by chemical reactions that release aromas

Texture—fat and moisture are lost with heating, protein shrinks, muscle fibers get firm, connective tissue may soften

Cooking in dry heat may cause a loss of B vitamins: some are lost in the juices, thiamine can be destroyed by heat, but loss is low unless the meat is overcooked

Overcooking in dry heat causes a cut to become stringy and tough, and in a microwave overcooking can make the cut too hard to even chew

Overcooking is a big waste of money, nutrition, time and effort

Choosing a Cooking Method:

Depends on the tenderness of the cut

Tender cuts (steaks, chops, rib and loin roasts) can be cooked in dry heat like broiling or roasting

Other foods that can take dry-heat methods include ground meat, poultry, fish, some shellfish

Less tender cuts (blade roasts, arm steaks, stewing hens, some shellfish) need to be tenderized

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Tenderizing can take place before or during cooking

Before: marinating

During: moist heat cooking methods

Application of moist heat breaks down collagen, making the meat tender

Simmering, stewing, braising are moist heat methods that help develop the meat’s flavor

Also give you the chance to enhance flavor by using sauces and seasonings, which is why you can use these methods for tender cuts, too.

Marinades: Marinating is steeping the food in liquid

Marinades are the flavorful liquids in which food is steeped

Help turn less tender cuts of meat into flavorful dishes

Most contain 3 basic ingredients: oil, an acid, and seasonings

Oil coats the outside of the food and keeps it from drying out during grilling or broiling

Acid (fruit juice, yogurt, vinegars, buttermilk) help tenderize the food

Seasonings add flavor (herbs, spices, aromatic vegetables like onions)

Pour the marinade ingredients into a large container like a reusable glass jar or sealable plastic container, shake well

Place the food in a plastic sealable bag or a shallow glass dish and pour marinade over to cover

Steep in marinade for at least 30 minutes, longer if marinating to tenderize

Never marinate in a metal dish—will make the food have a metallic taste

If using a marinade to baste during cooking, use a separate batch—don’t cross contaminate

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Preparing to Cook:

Thaw frozen foods first

If using frozen items, in general the cooking time is increased by 50%

Wash all cuts of meat, poultry and fish first, pat dry with paper towel

With poultry, be sure to clean the cavity

Trim fat from meat, piece poultry fat to allow it to drain during cooking

Judging Doneness

Doneness means having cooked long enough for the necessary changes to take place so the cut tastes good and is safe to eat

Undercooking risks food-borne illness

Cook to an internal temperature of at least 160° F

Cooking times vary with cut and thickness, follow recipe, begin testing for doneness 10 minutes before the end of cooking time

Testing Meat for Doneness:

When roasting cuts more than 2 inches thick, use a meat thermometer, don’t rely on appearance

Insert the thermometer into the thickest part of the meat, taking care not to hit bone or to pierce through it

Instant read thermometers should be inserted about a half-inch and read in 10 seconds—don’t leave them in (melt)

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Poultry: insert thermometer into inner thigh near breast—with turkeys, use their pop-up thermometers if available

When testing cubes of poultry, if a fork inserts easily, it is done

Most meats and casseroles, insert in center or thickest part of the food

Fish: cook 10 minutes for inch of thickness, unless cooking in a sauce, in which add 5 minutes to the total

Increase time if the fish is frozen

Fish should be checked 2-3 minutes before cooking time is up, should be opaque and should flake when lifted with a fork

Basic cooking methods:

Roasting, broiling, poaching, microwaving Roasting temps in a conventional oven shold

be at least 325 degrees to deter growth of harmful bacteria, higher for fish (425)

Large cuts of tender meats should be roasted on a rack to allow fats to drip off; insert thermometer so the tip is in the center

Whole poultry should be made as compact as possible for roasting—tuck in wing tips—insert thermometer into thickest part of thigh

Chicken pieces should be baked skin side up Fish should be baked in a lightly-oiled shallow

dish with skin side down; brush with oil or butter to maintain moisture or dot with butter

Follow recipe directions

Broiling:

Quick method of cooking

Slash fat around edges of meat, broil chicken with skin side down first then turn halfway through cooking time; brush fish with melted butter

To add flavor to any broiled item, brush with sauce (barbeque, salsa, etc.)

Kebobs (pieces of meat skewered with vegetables) are another item to broil

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Poaching:

Simmering whole foods in a small amount of liquid

Fish may be poached whole or in pieces

Liquids used may be stock, milk, juice or water

Usually liquid is seasoned to add flavor

See directions in book about poaching fish

Microwave Cooking:

Easy to overcook, so be sure to choose cuts that are uniform in size

Still might not cook evenly, even with a turntable

Place roasts or whole poultry in microwave cooking bags to hold in moisture

Usually are cooked to a lower internal temp as they will finish cooking during standing time

Won’t brown—use sauces, browning dishes or put the cut under the broiler after cooking

Microwaving fish:

Allow about 3-6 minutes per pound

Thick fillets take more time than thin

Fish is tender and can overcook quickly

Undercook slightly and let stand 5 minutes to finish cooking

Shellfish cook very quickly, and will become tough and rubbery

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Other cooking methods:

Pan-fry

Dip in batter or breading first

Use cooking sprays to avoid adding extra fat calories when sauteing

Pan-broil (pour off fat when frying)

Stewing, braising, stir-frying usually involve other ingredients

Questions: 19-5 Preparing Meat, Poultry, Fish and Shellfish 1. Why are moist heat cooking methods

good when preparing less tender cuts of meat

2. Define marinade. What does marinating do for meat?

3. What is the safest test for doneness in meats and poultry?

4. What are three things you can do to brown light-colored cuts cooked in a microwave oven?