1. Beat it Common ingredients of marinade (ing.

with
descriptions)
Pounding meat with a mallet is a surprisingly
effective way to tenderize it. The downside is Marination, or marinading, is the process of
that it can actually work too well, turning your creating a flavored liquid in which to soak foods
meat into mush. prior to cooking them. Common ingredients in
a wet marinade might include water, oil, wine,
2. Marinate with acid beer, liquor, sauce (such as soy or
Worcestershire), an acid such as citrus or
Acids can help break down tough meat. Soaking vinegar, salt, pepper and a variety of spices.
meat in a marinade made with lemon or lime
juice, vinegar, buttermilk or even yogurt can help Nutrients in meat
tenderize tough proteins.
 Calories: 205.
3. Marinate with enzymes  Protein: About 27 grams.
 Riboflavin: 15% of the Daily Value (DV)
Several fruits, such as papaya, pineapple, kiwi  Niacin: 24% of the DV.
and Asian pear, contain enzymes that help  Vitamin B6: 19% of the DV.
tenderize meat.  Vitamin B12: 158% of the DV.
 Niacin: 24% of the DV.
4. Salt it  Phosphorus: 19% of the DV.

Heavily salting a tough cut of meat and letting it Principles of cooking meat
sit an hour or two before you cook it is an
effective way to break down tough muscle fibers,  Develop Flavour with High Heat. ...
no fussy marinade needed.  Preserve Moisture with Low Heat. ...
 Match Cooking Method to Cut Quality. ...
5. Slice it right  Don't Forget About Carryover Cooking. ...
 Rest the Meat.
There are a couple of clever knife tricks that can
make meat seem more tender. One is scoring.
That’s when you make shallow cuts (not cutting
all the way through) across the surface of a thin
steak like skirt or flank.

6. Slow-cook it

Cooking tough cuts of meat with low-

temperature heat over a long period of time is a
great way to tenderize it. Tough fibers, collagen
and connective tissues will break down, leaving
you with tender meat.

Process in tenderizing the beef

Tenderizing can occur before meat is sold,

during a preparation process, or while it is
cooking. Some of the methods used are aging
processes, marinating the meat in acid-based
substances, using commercial meat tenderizers
or by cooking the meat very slowly.

Reasons for cooking meat

The reason we cook meat is to remove bacteria,

parasites, etc. that exist on the surface (and
sometimes, inside) of the meat. The heat from
the cooking kills these contaminates, making the
food safe for consumption. Additionally, cooked
food is easier to chew, digest, and absorb.
Buffalo chicken
Ingredients

For the brine - to make them juicy

Filipino Beef Stir-Fry
1½ kg chicken thighs and drumsticks Ingredients

2 (1/2 pound) New York strip steaks

180g sea salt flakes
2 tablespoons cornstarch
90g soft dark brown sugar
2 tablespoons soy sauce
2 tbsp chilli flakes
1 1/2 teaspoons white sugar
For the spice mix - to make them tasty
3 tablespoons olive oil
2 tbsp sweet smoked paprika
1 sweet onion, chopped

1 tbsp ground cumin 2 cloves garlic, crushed

1 tbsp sea salt flakes 1 tablespoon oyster sauce

1 tbsp dark brown sugar salt and pepper to taste

For the sauce - to add some heat 1 pound snow peas

3/4 cup green peas

75g butter
1 carrot, sliced
Butter
2 stalks celery, sliced
125ml hot chilli sauce
1 red bell pepper, seeded and cut into chunks
1 tbsp maple syrup
1/4 cup oil for deep frying
Method
1. Place the sliced steak in a large bowl. Sprinkle the
cornstarch over the beef slices and mix to coat. Whisk
1. Put the chicken in a big bowl. In a pan, heat 1 litre of
the soy sauce and sugar together in a small bowl until
water with the salt, brown sugar and chilli flakes. When
the sugar dissolves; pour over the beef slices. Mix and
it’s dissolved, add 2 litres of cold water and pour over
marinate in the refrigerator for at least 2 hours or
the chicken. Put in the fridge and leave for at least 2 hrs,
overnight.
but ideally a day or two. When you’re ready to cook,
2. Heat 3 tablespoons olive oil in a large skillet over
take the chicken out of the water and pat dry all over
medium heat; cook and stir the onion and garlic in the
with kitchen paper.
hot oil until tender, 5 to 7 minutes. Stir the oyster sauce
2. Heat oven to 180C/160C fan/gas 4. Put the smoked
into the onion and garlic; season with salt and pepper.
paprika, ground cumin, sea salt and dark brown sugar
Add the snow peas, green peas, carrot, celery, and red
on a baking tray. Mix them together, then roll the dried
bell pepper; cook and stir until the vegetables are
chicken pieces in the spices, making sure everything is
slightly tender, yet still crisp, 7 to 10 minutes. Remove
covered. Roast the chicken for 1 hr or until crispy and
the skillet from the heat.
caramelised.
3. Heat 2 tablespoons oil in a separate skillet. Remove the
3. Meanwhile, for the sauce, gently melt the butter in a
beef from the marinade, shaking off any excess
small pan with the hot sauce and maple syrup. When
moisture; discard the marinade. Fry the beef slices in
the chicken pieces come out of the oven, drizzle this
the hot oil to your desired degree of doneness, 3 to 5
sauce all over them and give them a shake. Serve with a
minutes per side for medium. Add the cooked beef to
side of creamed corn.
the vegetable mixture and mix well. Serve hot.
German Beef Rouladen Australian Meat Pie
1/4 cup Dijon mustard

8 (4 ounce) pieces round steak, INGREDIENTS

1/2 cup minced onion Nutrition

2 teaspoons paprika 500 g minced beef

2 teaspoons salt 1 onion, chopped

2 teaspoons freshly ground black pepper 1 cup water, divided

8 slices bacon 2 beef bouillon cubes

3 tablespoons canola oil 1⁄4 cup ketchup

1 (12 ounce) can beef broth 2 teaspoons Worcestershire sauce

1 1/4 cups water pepper

2 tablespoons cornstarch 1⁄2 teaspoon oregano

1 cup warm water 1 pinch nutmeg

1/4 cup sour cream 3 tablespoons plain flour

Spread 1/2 tablespoon mustard over one side of each piece of 2 puff pastry sheets
meat. Sprinkle the onion, paprika, salt, and pepper evenly over
the steaks. Lay one slice of bacon on each piece. Roll the steaks DIRECTIONS
jelly-roll style and secure with toothpicks.

Heat the canola oil in a skillet over medium heat. Cook meat on
all sides until browned. Add the beef broth and water; bring to a Pre-heat oven at 220 degrees Celsius.
boil. Reduce heat to medium low; cover and simmer until tender,
Brown meat and onion.
about 30 minutes.
Add 3/4 cup of the water, bouillon cubes, ketchup and
Remove the meat rolls. Strain the broth mixture and return
Worcestershire sauce, pepper, oregano, and nutmeg.
liquid to the skillet. Whisk together the cornstarch and 1 cup of
water. Slowly pour the cornstarch slurry into the skillet, stirring Boil and cover for 15 minutes.
continually until the sauce has thickened, 2 to 3 minutes. Stir in
the sour cream. Return rolls to the sauce; serve immediately. Blend flour with the remaining 1/4 cup water until it becomes
a smooth paste; add to the meat mix.

Let cool.

Grease a pie dish and line with puff pastry.

Add the cooled filling mixture; brush edges of pastry with milk
or beaten egg; put the pastry top on; press edges down with a
fork.

Trim edges and glaze top with milk or beaten egg.

Bake in a very hot oven, 220 degrees Celsius for 15 minutes.

Reduce heat to 180 degrees Celsius and bake for 25 more

minutes, or until golden brown.

Serve with veggies, fries, or salad.

Russian Sweet and Sour Beef Stew “Solyanka”

Ingredients

 1/2 cup dried porcini or mixed mushrooms

 1 cup/250 ml hot water
 2 kg/4 lbs stewing beef
 4/340 g smoked sausages/Polish kilebasa
 100 g smoked bacon lardons
 1 cup pickes/gherkins chopped
 6-8 marinated mushrooms preferably from Eastern
European store
 15 Kalamata olives pitted
 1 onion chopped
 2 cloves garlic minced
 1 carrot sliced
 2 bay leaves
 1/2 tsp black pepper
 1 tbsp butter
 500 g tomato passata or crushed tomatoes
 1 tsp sweet paprika smoked
 6 baby potatoes halved
 2 tbsp of each chopped dill and parsley
 sour cream/creme fraiche
 lemon slices for serving optional

Instructions

1. Soak dried mushroom in boiling hot water and set aside

to soften for 30 minutes, then remove mushrooms from water
while and straining the liquid through a fine sieve, set aside for
later use.
2. In a large cast iron pot fry bacon lardons until they
render fat, remove to a separate plate. To the same pot add
stewing beef and brown on high heat with a pinch of salt and
freshly ground pepper, remove to the same plate as bacon, then
add sliced smoked sausage and brown briefly, remove to the
same plate as beef and bacon.
3. To the same pot add chopped onion and sauté on
medium heat for 5 minutes, add chopped carrot and garlic and
continue sautéing for 5 more minutes, then add butter, marinated
mushrooms, pickles, olives and rehydrated mushrooms and
paprika, cook while stirring for 5 minutes.
4. Return beef, bacon and smoked sausage to the pot, add
2 bay leaves, the liquid mushrooms were soaked in, tomato
passata and 1.5 litre of water, bring to a boil and then turn the
heat down to low. Simmer for 2 hours. 30 minutes before the
time is up add halved baby potatoes.
5. Check your stew once in a while, stir to avoid burning.
By the end of the cooking time it should be thick and the beef
should be very tender. Add chopped herbs at the end. Taste and
adjust the flavour if necessary. You might need to add 1 tsp of
sugar if your tomatoes were not very ripe.
6. Serve with sour cream or creme fraiche and slices of
lemon if desired.