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 COOKING
HEALTHY

COOKING WITH
MEAT AND FISH
BY CLAIRE LLEWELLYN
WITH RECIPES BY CLARE O’SHEA

New York
Published in 2012 by The Rosen Publishing Group Inc. Photographs:
29 East 21 st Street, New York, NY 10010 All photography by Andy Crawford, except: Alan & Sandy
Carey/Getty Images: COVER, 12; Nigel Cattlin/Alamy: 24; Peter
Copyright © 2012 Wayland/ Dazeley/Getty Images: 40B; Natalie Forbes/Corbis: 38; Peter
The Rosen Publishing Group, Inc. Frischmuth/argus/Still Pictures: 3 I; Wayne F-lutchinson/Alamy: 6;
iStockphoto.com: 8T & C, I 3, 19, 25, 32,40T Dave King/Getty
All rights reserved. No part of this book may be Images: 41; Lardi/Andia/Still Pictures: 9; Julian Love Photography/
reproduced in any form without permission from Alamy: 4; PhotoEdit/Alamy: 30; Ptelene Rogers/Alamy: I I;
the publisher except by a reviewer Visuals Unlimited/Corbis: 10

First Edition
Note:
In preparation of this book, all due care has been exercised
Commissioning Editor: Jennifer Sanderson
with regard to the advice, activities, and techniques depicted.
Designer: www.rawshock.co.uk
The publishers regret that they can accept no liability for any
Photographer: Andy Crawford
loss or injury sustained. Always follow manufacturers’ advice
Illustrator: Ian Thompson
when using kitchen appliances and kitchen equipment
Hand Model: Camilla Lloyd
Proofreader and Indexer: Susie Brooks
Food Consultant: Clare O’Shea

Library of Congress Cataloging-in-Publication Data

Llewellyn, Claire.
Cooking with meat and fish / Claire Llewellyn, Clare O’Shea.
p. cm. — (Cooking healthy)
Includes index.
ISBN 978-1-4488-4845-4 (library binding)
I. Cooking (Meat)--Juvenile literature. 2. Cooking (Fish)—
Juvenile literature. 3. Cookbooks. I. O'Shea, Clare. II.Title.
TX749.L56 2012
641,6'6—dc22
2010039337

Manufactured in China
CPSIA Compliance Information: Batch #SI IYA:

For Further Information contact Rosen Publishing, New York, New York at I -800-237-9932
 K.

{ _ V;. * j

C-W

Contents
Meat, Fish, and a Balanced Diet 4 Chicken and Other Poultry 30
Looking at Meat and Poultry 6 Chicken Chop Suey 34
Looking at Fish 8 Barbecue Drumsticks 35
Handling Meat and Fish 10 Malaysian Chicken 35

Beef 12 Chicken Risotto 36

Beef Marinade 15 Turkey Breasts in Orange Sauce 37

Lasagna 16 Chicken Soup 37

Burgers 17 Fish and Shellfish 38

Beef and Pepper Stir-Fry 17 Garlic Shrimp 42

Lamb 18 Tuna Steaks and Couscous 42

Moussaka 21 Fish Cakes 43

Shepherd's Pie 22 Fish Pot Pie 44

Lamb Curry 23 Thai Shrimp Curry 45

Shish Kebabs 23 Spinach and Fish Bake 45

Pork 24 Glossary 46
Sweet and Sour Pork 27 Food Safety 47

Barbecue Sparedbs 27 Useful Techniques 47

Danish Frikadeller (Meatballs) 28 Index 48

Thai Pork with Orange 29 Further Reading and Web Sites 48

 Meat, Fish, and a Balanced Diet
Meat and fish appear on plates and menus in almost every part of the
world. A wide range of animals are farmed or caught for their meat—
from fish and shellfish to birds, such as chickens, and larger animals
including pigs, cows, and sheep.

Food and Culture

The food we eat, or our diet, is influenced by
many things, such as whether we live in a hot
or cold climate, in the mountains, or by the sea.
For example, people who live in coastal regions
often eat more fish and seafood, because it is

w.
. *■ -
more readily available than meat and chicken.
■BV , People’s diet also depends on their culture and

4 -1
beliefs. Meat and fish are often the core part of
a meal—but many people are vegetarians and
choose not to eat these products.The way we
^
prepare and eat any food can be an important
part of tradition, featuring in family events,
national dishes, festivals, and ceremonies that vary
around the world.
Doner kebab or shawarma, a Turkish specialty, is
made of layered slices of lamb, cooked on a vertical
A Healthy Diet
spit.The sliced meat is added to pita bread with
pickles, salad, and a yogurt sauce. Our diet is an important part of a healthy
lifestyle.There are five main food groups that
contain different nutrients that work together
to keep the body healthy.These groups are often
shown on a "food plate," where you can see
the proportions in which they should be eaten
(see page 5). Added to these food groups is
water We need about six to eight glasses of
water each day to keep our bodies healthy.

Meat, poultry, fish, and shellfish are excellent forms

of protein. Eggs are another protein-rich food, along
with plant foods such as legumes, nuts, and seeds.
The Food Plate

Meat, Fish, and a Balanced Diet

Carbohydrates:These provide us with energy. Starchy
carbohydrates, which include grains and cereals, should
Fruit and vegetables: Full of vitamins and make up about 30 percent of the food we eat. Starchy
minerals, these foods protect our body and carbohydrates are an important source of energy for
reduce the risk of heart disease, stroke, and sportsmen and women because they release the energy
some cancers.The fiber in them helps to bulk slowly, keeping the body going for longer.
up our food and keep our digestive system
heaithy. Fruit and vegetables
are low in fat, so they fill us
up without unnecessary
calories.

Dairy: Dairy products

include milk, butter, yogurt,
and cheese.They are
Protein:This builds and repairs packed with nutrients, such
our bones, muscles, skin, hair, Fats:These keep us warm and can also be stored as calcium, magnesium,
and tissues. Meat, fish, eggs, and in the body for energy. Foods that are high in Vitamin K, zinc, and
legumes that provide body¬ saturated fats (fats from animal sources) or sugar, protein, and help to build
building proteins should make such as cakes, cookies, and chips, should be eaten strong bones and teeth.
up about I 5 percent of our only in small amounts (about 8 percent of our total Yogurt is full of good
total daily diet. diet). Fats found in oily fish, olives, and nuts and bacteria and improves
seeds are called unsaturated fats. Saturated fats our immune system and
are linked to an increased risk of heart disease. digestive health. It is best to
Eating unsaturated fats is a healthier alternative. eat cheese in moderation
because it is high in fat.
FOOD FACTS

Eating a moderate amount of protein, in one 2-3.5 oz. (60-100 g) boneless meat
>r two meals every day, will give you all the or poultry
>rotein you need for a balanced diet. Here 3.5 oz. (100 g) fish
ire some examples of a moderate serving 2 medium eggs
>f protein: 3 tablespoons of seeds
3 tablespoons of nuts
 Looking at Meat and Poultry
Meat and poultry are tasty, nutritious foods that are easy to prepare.
With their different flavors and cuts, they are very versatile and
provide us with a lot of choice.

Which Meats?
The most popular meats
are beef (from cows), lamb
(from sheep), and pork (from
pigs).These are all known as
red meats. Poultry refers to
farmyard birds such as chicken
and turkey, and these birds
produce white meats. Other
edible birds include duck,
pheasant, Cornish game hen,
and goose.Veal (from calves),
venison (from deer), rabbit, and
hare are also eaten.

Meat in the Diet

In summer, cattle raised for their beef graze on
Meat and poultry are high in protein, which grass. In the iate fall, they are taken inside and
fed on grains and silage (conserved grass).
helps the body to grow and repair itself after
injury.These foods are also a good source of
vitamins and minerals, especially iron. Iron is brain, liver; kidneys, and tongue. Organ meats are
important for the body, helping it to form the rich in iron and vitamins, but they have a strong
red blood cells that carry oxygen to every organ. flavor and are less popular today than in the
Some cuts of meat can be high in fat, so it is wise past. However; they are still often combined
to choose leaner cuts and remove any visible fat. with other meats—for instance, in pates.
The meat from poultry is a good choice because
it is lower in fat. How Was It Farmed?
Meat and poultry may be farmed intensively
Organ Meats indoors or "free range" outdoors. Some
While the word "meat"' refers to an animal’s people have complained about the conditions
muscle tissue, the term "organ meats" is the on intensive farms. Whatever its source, all
name given to any other part of its body. Well- meat is equally nutritious. Check the label
known examples of organ meats include the to find out how the meat you have bought

6
has been farmed.The label should also tell Meat can also be cured to make salami-type

Looking at Meat and Poultry

you if the product is organic, or free from sausages, bacon, ham, and other processed meats.
chemical preservatives. We should avoid eating too many processed
meats because they are high in saturated fats and
Processing Meat contain a lot of salt.Too much salt increases the
Fresh meat and poultry can be ground up risk of a heart attack or stroke.
and mixed with other ingredients to make
sausages, pates, and pot pies. What About Vegetarians?
Many people choose not to eat meat for
religious, ethical, or dietary reasons. So where
do they find their daily protein? Cheese is
high in protein but also high in fat. A better
FOOD FACTS choice are the plant proteins, which include
different types of legumes as well as nuts and
We do not need a lot of meat in
our daily diet.About 2-3.5 oz. seeds. Legumes must be combined with grains,
(60-100 g) per day is sufficient, seeds, or nuts to provide a complete form of
eaten with plenty of vegetables and
protein—for example, in the meal of baked
starchy foods, such as rice, noodles,
or potatoes.
beans on toast.These, combined with eggs,
dairy products, cereals, and rice, will provide
all the protein the body needs.

jHk Many processed meats are made from

pork. Clockwise from top left: British pork
pie, ham, and salami.Though these are tasty
foods, we should avoid eating too much of
them because they are salty and high in
saturated fats.

It is much healthier to eat lean meat and

poultry instead of processed meat. When
cooking meat and poultry, cut off any visible
fat before you cook it.

7
2g Looking at Fish
From haddock to halibut and pollock to sole, fish is delicious, healthy,
and cooks very quickly.

Fish in the Diet Some kinds of fish are more nutritious than
Fish is such a healthy food that nutritionists others. Oily fish, such as mackerel and trout,
recommend that we try to eat it twice a week. contain oils known as Omega-3 oils.These
Fish is low in fat, a great source of protein, and unsaturated fats help us to think and use our
contains many vitamins and minerals. brains well, and lower the risk of heart attacks.

Which Fish?
Fish can be sorted into three different groups:

Variety Fish

Tuna, trout, sardines, mackerel, salmon, herring, and fresh tuna are known as oily
fish. Oily fish are very healthy because they contain Omega-3 oils.

Cod, haddock, sole, and flounder are among the best-known white fish.
Whjte fis*£
They have a delicate flavor and are very low in fat.

c .
V Shellfish and
\ Shrimp, mussels, crabs, and lobster are known as shellfish.They contain
similar nutrients to white fi sh and are rich in minerals. Squid (and its
other seafood . cousin, the octopus) is a kind of molluskThis seafood can be used in
I 4
many dishes and is high in protein.
■ . > "'W ■

FOOD FACTS

The Japanese eat more fish than any other country. Japan has
one of the lowest levels of heart disease in the world.
 Looking at Fish
Mussel farming is a natural process. Baby mussels attach themselves to ropes or poles, take in food
as they need it from the water, and are harvested after three years when they are fully grown.

Finding Fish Processing Fish

Fish is the world’s last great wild food resource. Fresh fsh is combined with other ingredients
Most of the fish we buy in the shops has been to make fish fingers, fish cakes, pates, soups,
caught in seas and oceans, however fish stocks and pies. Fresh fish spoils easily, so much of it is
are declining, and an increasing amount of preserved by freezing, drying, salting, or smoking.
certain species, such as salmon, trout, shrimp, Smoked fish includes smoked herrings, smoked
and mussels, are now raised on fish farms.This is salmon, smoked trout, and smoked mackerel. Fish
known as aquaculture. Fish on fish farms are fed such as tuna, mackerel, and crab meat can also
regularly, so they do not have to swim to hunt be preserved in brine, oils, or water and canned.
for food. Due to this lack of exercise, farmed f sh Seafood, such as mussels, can be preserved and
have a layer of fat. sold in bottles or jars.

Smoked mackerel (left) and

canned tuna (right) are two
kinds of processed fish.The
mackerel contains oils that
are good for our health. While
fresh tuna also contains these
oils, canned tuna does not.This
is because the fish is cooked
before the canning process.
 Handling Meat and Fish
Before you start to cook with meat or fish, it is important to know
about keeping it fresh and safe to eat. Like most foods, meat and fish
contain bacteria that can become harmful if you are careless.

Beating Bacteria
There are two main types of bacteria—one It is not always easy to tell if food is
contaminated because often it looks,
that makes the food spoil or rot, and one that
smells, and tastes fine. Symptoms of
can cause food poisoning and make you sick. food poisoning include fever, vomiting,
Salmonella, listeria, and £. coli are just some of stomach pains, and diarrhea.
the dangerous bacteria you might have heard of.
These are examples of bacteria that cause food
poisoning. Fortunately, it is easy to destroy these
bugs, or stop them from spreading, by storing Sensible Storage
food at the right temperature, handling Bacteria thrive at room temperature, so place
it carefully, and cooking it in the correct way. well-wrapped meat and fish in the refrigerator
or freezer as soon as you return from the store.
Store raw meat and fish at the bottom of a
refrigerator; away from cooked foods, cheese,
Handle with care! A greatly magnified view of £. coli
bacteria, which can cause food poisoning.
and vegetables, to avoid contamination.

to
 Careful Cooking

Handling Meat and Fish

Storage time in a Make sure you cook meat and fish thoroughly—
Food
refrigerator it should be searing hot all the way through. With
poultry ground meat, and sausages, make sure
Raw fish 1 day
there is no pink left on the inside. When these
Raw meat 2 days meats are fully cooked, the juices should run clear

Raw poultry 2 days Leftovers

If you have cooked meat or fish and are not
Raw organ meats 1 day
going to eat it right away, cool it as quickly as
possible and then put it in the refrigerator or
Raw sausages 3 days
freezer When you reheat it, make sure it is
Cooked meats 2 days steaming hot.

To keep food safe, refrigerate! Food should not be

Defrosting Frozen Meat and Fish left out for more than an hour. Put meat and fish in
When meat or fish thaws, a lot of liquid may the refrigerator as soon as you get it home.

come out of it.This liquid will spread bacteria

onto any food, plate, or surface that it touches.
Keep meat or fish in a sealed container
preferably at the bottom of the refrigerator so
that it cannot touch or drip onto other foods.
Do not leave it at room temperature, where
bacteria will multiply.

If you defrost raw meat or fish and then cook

it thoroughly, you can freeze it again—but never
reheat foods more than once.

Handling Raw Foods

Always thoroughly clean plates, utensils, work
surfaces, and your hands after they have touched
raw or thawing meat or fish.This will stop
harmful bacteria from spreading. Never let raw
meat come into contact with cooked food, or
ready-to-eat raw food such as salad vegetables—
the bacteria will not be destroyed if the food is
not going to be cooked further and could cause
food poisoning. Use separate cutting boards for
raw meat, poultry, and fish.
 Beef
Beef is a dark, nutritious red meat with a deep, rich flavor.
It can be used in a huge variety of dishes, including roasts,
warming stews, meat pies, and spaghetti bolognese.

Raising Beef Cattle fields during the summer and are kept indoors in
Beef cattle are reared all over the world, but the winter when the grass has stopped growing.
especially in places where there is plenty of Then they are fed on dried or preserved grass,
grazing, such as Australia, Brazil, Argentina, and supplemented with grains or beans. Beef cattle
Canada. Most breeds of beef cattle are different are slaughtered when they are about I 8 months
from the breeds used for milk. For generations, old. After slaughter the animal is hung for
beef cattle have been bred to grow quickly, between one and three weeks to give the
producing a lot of meat.They mostly graze in meat a fuller flavor

Some beef farmers rear cattle from birth to slaughter. Others sell their animals
on for fattening after 6 to 12 months.
Vea!
Veal is the meat of young male dairy cows,
which cannot produce milk. It was once
unpopular because of poor farm practices,
but today, this meat is being raised to high
welfare standards in many countries, such as
the UK. All British animals live outdoors in
the summer and feed on natural food.The
animals go to slaughter when they are five
months old.The tender pink meat is delicately
flavored and contains virtually no fat. Like
beef, veal can be roasted or stewed.The
best meat is cut into slices and beaten thin
to make escalopes. Wiener schnitzel, a well-
known Austrian dish, uses escalopes of veal.

Processing Beef
Beef is processed in many different ways.
The fresh meat can be ground and made
into beef burgers or chopped and added
to stews and pies. Beef can also be
preserved by salting or curing to produce
bresaola, pastrami, or corned beef, which
are sold at the delicatessen counter.

Who Eats Beef?

Beef is eaten in most parts of the world.
The UK is famous for its roast beef served
with Yorkshire pudding, while steaks and
hamburgers are devoured in North and
South America and Australia. Beef is not
popular in India, where the cow is sacred
to the Hindu religion, or in the Middle East, Beef burgers are served in a soft bun with a choice of
extras, such as lettuce, tomato, onion, pickle, a slice of
where people traditionally prefer lamb.
cheese, mustard, ketchup, mayonnaise, salsa, and peppers.

OOD FACTS

Beef burgers are also known as "hamburgers." The name comes from the German
city of Hamburg, where sandwiches of hot ground beef used to be very popular.
Hamburgers never contain ham!

13
 Cuts of Beef
A beef animal’s carcass is quartered and cut be put through a grinder Ground beef is very
into various pieces. Each part produces different versatile and can be used in many dishes
meat that needs cooking in different ways including meatballs, beefburgers, bolognese
(see below). Some of the tougher cuts may sauce, or spicy chili con carne.

Steaks:Tenderloin, sirloin, and

RibsrThese prime cuts are T-bone steaks are some of the
great for roasting.The ribs tenderest, leanest cuts of beef.
are marbled with fat and They are suitable for broiling or
are the most flavorful. frying, or slicing up in stir-fries.

S\r\°in

Chuck i Top Sirloin

Rib Round
Short
Loin
Bottom
Sirloin

Brisket Plate Flank

Shank

Brisket, shank, plate, flank:These Round steak:This cut is lean but can
cuts are cheap and tasty but tend to be tough. It is best cooked slowly
be tough.They are suitable for long, using moist heat and is suitable for
slow cooking in stews and casseroles. braising or pot-roasting.

KNOW YOUR FOOD

Fresh beef has cream-colored fat and bright red meat. Choose well-trimmed, lean cuts
of meat without too much fat. If buying ground meat, check the fat content and choose
the lowest amount for the healthiest option.

14
Cooking Beef FOOD FACTS

Beef
Cooking beef, and other types of meat, makes
Marinating is the process of soaking
it more tender and digestible. In addition to foods in a seasoned liquid.The
cooking, there are various methods to ensure ingredients for marinades come
from three groups—acids, oils, and
the meat is perfectly prepared before eating.
seasonings. Acids, such as fruit juice or
These techniques can be used for other types vinegar, will tenderize meat. Oils lock
of meat, too. in its flavor and moisture. Seasonings,
such as herbs and garlic, add flavors.

Technic ue Description

dAl Trim any fat off the edge of the beef before cooking it so that the

/V Trimming
cut is leaner and more healthy.

If you score the meat before you marinate it, the marinade
Scoring
will be able to soak right into the cut.

The longer meat is left to soak up the marinade, the more flavorful

_
C. , *
J_
Marinating
and tender it will be (see below).

Beef Marinade
SERVES: 2 PREPARATION TIME: 10 MINUTES COOKING TIME: NO COOKING

If you leave meat 1. Peel and crush the garlic. 3. Pour liquid over the meat you want
overnight in this to marinate. If possible, allow the
marinade, it will be lovely 2. Combine the crushed garlic, soy meat to marinate overnight in a
and tender when you sauce, and lime juice. sealed container in the refrigerator

come to cook it.

Ingredients:
I garlic clove
I tablespoon soy sauce
juice I lime

15
 Lasagna
SERVES: 4 PREPARATION TIME: 30 MINUTES COOKING TIME: 40 MINUTES

Lasagna is a traditional 1. Preheat the oven to 400°F 6. To assemble the lasagna, start with
Italian al forno pasta dish. (200°C). a layer of meat sauce, then a layer
Al forno means "from the of lasagna sheets and some cheese
oven." 2. To make the cheese sauce, place sauce. Repeat until all the meat
three-quarters of the Cheddar sauce, pasta, and cheese sauce is
Ingredients cheese, plus the flour and milk, in used up, finishing with a layer of
3.5 oz. (100 g) Cheddar cheese, a saucepan over medium heat. Stir cheese sauce.
grated continuously in a figure eight until
I tablespoon all-purpose flour the sauce thickens, Remove from 7. Sprinkle the remaining cheese on
214 cups (500 ml) milk the heat top and bake in the oven for 30
1 tablespoon vegetable oil minutes until golden brown.
Zi lb. (225 g) ground beef 3. To make the meat sauce, heat the
2 garlic cloves, peeled and finely oil over medium heat and fry the
chopped beef, garlic, and onion until the
I onion, peeled and chopped meat has turned brown and the
14 oz. (400 g) can tomatoes onions are soft.There should be
I tablespoon tomato puree no pink on the meat.
Try using a mixture of
Vi teaspoon sugar
cheeses, such as Parmesan
I beef stock cube 4. Add the chopped tomatoes,
and Cheddar.
5 oz. (150 g) dried lasagna sheets tomato puree, and sugar to the
meat. Crumble the stock cube into
the meat sauce and stir well.

5. Heat the sauce to boiling then

turn off the heat.

16
Burgers

Beef
SERVES: 2 PREPARATION TIME: 20 MINUTES COOKING TIME: 10-12 MINUTES

Originally hamburgers 1. Put the ground beef, onion, salt, 5 Add 2 leaves of lettuce, some
were from Hamburg pepper; egg, and soy sauce in a tomato slices, and 3 slices of
in Germany.Their bowl and squeeze it together cucumber to each bun.
popularity has spread using your fingers.
and today, people all over 6. When the burgers are cooked,
the world eat burgers. 2. Divide the meat mixture into four add them to the buns. Serve
equal portions and pat firmly into immediately with french fries.
Ingredients round burgers.
I I oz. (300 g) ground beef
I small onion, peeled and chopped 3. Turn the broiler on high and broil
salt and pepper the burgers for 6 minutes on
I egg each side.
1 tablespoon soy sauce
2 soft hamburger buns 4. In the meantime, prepare
mayonnaise (optional) the buns. Cut each bun
ketchup (optional) in half and spread
I medium tomato, sliced mayonnaise to taste
6 slices cucumber on the bottom
4 iceberg lettuce leaves and ketchup to
french fries, to serve taste on the top.

Beef and Pepper Stir-Fry

SERVES: 4 PREPARATION TIME: 20 MINUTES COOKING TIME: 15 MINUTES

Piping hot stir-fries are I. Slice the beef into strips about 3. Deseed and slice the red pepper
tasty to eat and quick and Vi in. (I cm) wide. into strips, about !4 in. (5 mm)
easy to make. wide. Slice the bok choi into strips
2. Put the beef and garlic into a wok about Vi in. (I cm) wide.
Ingredients or large frying pan with the oil and
I I oz. (300 g) lean beef set aside. 4. Fry the beef and garlic over
I garlic clove, peeled and medium heat until there is no pink
finely chopped left on the meat.
I tablespoon vegetable oil
1 red pepper 5. Add the oyster sauce and stir well.
5 bok choi leaves
3A cup (200 ml) oyster or 6. Add the peppers and bok choi
soy sauce and cook for 5 minutes, stirring
2 packages instant all the time.
noodles
2 tablespoons cold 7. Add the noodles and water and
water cook for another 5 minutes. Serve
piping hot.

17
 Lamb
Lamb is a tender, delicious red meat that is eaten all over the world.
It is ideal for a variety of dishes, including barbecued kebabs,
roasts, and stews.

Breeding Sheep better grassland, sheep have been crossbred,

Sheep are hardy animals.They can be kept resulting in animals with useful characteristics.
outdoors for much of the year; grazing on rough They are strong, look after their young, and give
ground. Breeds are chosen to suit the climate birth to plenty of fast-growing lambs that provide
and land—for example, tough, sure-footed sheep excellent quality meat.
are selected for places with a harsh climate and
rugged terrain.The sheep are often allowed Rearing Lambs
to roam over large areas so that they can find Most lambs are born in early spring when the
enough food to survive. In many upland areas, grass is starting to grow.They suckle from their
they are brought down into valleys in the winter; mothers at first, then gradually begin feeding
for protection from the bitter weather On on pasture or hay and cereal feed.The young

This map shows the main producers and exporters of lamb.

 Lamb tagine is a tasty, slow-cooked dish from Morocco.The word "tagine"
refers to the cone-shaped cooking dish in which the stew is cooked.

animals are separated from their mothers when slowly to make a popular dish called kleftiko.
they are four months old,They go to slaughter Lamb is also ground and combined with eggplant
throughout the summerThe younger the animal, to make the dish moussaka.
the more tender its meat.
In North Africa, lamb tagines are made from
Who Eats Lamb? stewed lamb and are often served with couscous
Lamb is a familiar meat in most parts of the (a grainy dish made from crushed wheat), while
world. In Greece, a whole lamb is roasted very lamb kebabs are popular throughout the Middle
East The Indians add lamb to curries, and it also
forms the base to traditional British dishes such

O FOOD FACTS

Some shepherds keep mixed flocks

of sheep and goats. Goat is eaten
instead of lamb in parts of Europe,
as Lancashire hot-pot and shepherd’s pie.

Lamb is cooked as part of a traditional Easter

Sunday dinner in many families, including those
Central and South America, Pakistan,
India, and the Far East. Curried goat living in the United States. A leg of lamb may
is popular in Jamaica. be roasted and served with vegetables such as
carrots, green beans, and potatoes.
 Cuts of Lamb
KNOW YOUR FOOD
Lamb is a red meat, though the younger the
animal, the paler its meat.The carcass is cut into Choose well-trimmed, lean cuts of
various pieces, which need to be prepared in meat without too much fat. Lamb
different ways. Some cuts, such as the leg, can meat should be pink, and its fat
should be firm and creamy white.
be roasted, while chops can be quickly broiled
If you are buying ground lamb,
or fried. Other cuts, such as lamb shank, need check the fat content and go for the
many hours of slow cooking until the meat is lowest amount.
meltingly tender and almost falling off the bone.
Ground lamb is delicately flavored and can be
used in dozens or ways—for example, to make
meatballs or in a stuffing for bell peppers or
other vegetables.

Loin chops and rack: Chops are Leg of lamb: Juicy and flavorful,
cut from the loin. Cutlets come this cut is suitable for roasting.
from the rack. These pieces of The tender meat can also be
meat on the bone are useful cut from the bone and diced for
to serve as individual portions. kebabs and stir-fries. Leg of lamb
They are tender and tasty when is often served with mint sauce
broiled, fried, or barbecued. or jelly to bring out the flavor.

Shoulder:A flavorful
though rather fatty joint,
this is suitable for roasting
and will feed a large
number of people.

Shanks:These cheaper cuts of

meat are best slow roasted or
in stews and casseroles, when
the meat becomes very tender.
This meat is also used to make
ground lamb.

20
Moussaka

Lamb
SERVES: 2 PREPARATION TIME: 30 MINUTES COOKING TIME: 30 MINUTES

Moussaka is a traditional 1. Preheat the oven to 350°F .

5 In the meantime, make the cheese
Greek dish of ground (180°C). sauce. Put the cheese, milk, and
lamb, eggplant, and flour into a saucepan and stir
a cheese sauce. .
2 Sprinkle salt onto the eggplant constantly in a figure eight
slices and allow them to stand over medium heat until the
Ingredients for 15 minutes. Rinse them under sauce thickens.
I large eggplant, stem removed cold running water and pat dry
and sliced with paper towel, 6. Put the meat sauce in a large
salt ovenproof dish, lay the fried
4 tablespoons olive oil .
3 Heat one-third of the oil in a eggplant slices on top, and cover
14 oz. (400 g) ground lamb frying pan over medium heat and with the cheese sauce.
1 onion, peeled and finely chopped fry one-third of the eggplant until
2 garlic cloves, peeled and finely slightly brown. Repeat until all .
7 Bake for 30 minutes. When ready,
chopped the eggplant pieces are done. Set cut into portions and serve with
i 4 oz. (400 g) can tomatoes them aside until later Greek salad.
I tablespoon tomato puree
I teaspoon dried oregano .
4 Fry the lamb, onion, and garlic until
1 beef stock cube brown. Add the tomatoes, tomato
2 oz. (50 g) grated Cheddar cheese puree, oregano, and the stock
i cup (250 ml) milk cube. Stir well and heat to boiling.
I tablespoon flour Allow to simmer for about
To make a Greek salad,
Greek salad, to serve 20 minutes.
combine cucumber slices,
cherry tomatoes, feta
cheese, and black olives.
Drizzle with olive oil.

21
 Shepherd’s Pie
SERVES: 4 PREPARATION TIME: 20 MINUTES COOKING TIME: 30 MINUTES

This English lamb dish is 1. Preheat the oven to 350°F .

5 When the potatoes are soft, turn
sometimes cooked with (I80°C). off the heat, drain them, and put
ground beef and called them back in the saucepan. Add
cottage pie. .
2 To make the mashed potato, half the milk and butter and mash until
fill a medium-sized saucepan with smooth (see page 47).
Ingredients water and place it over medium
4 medium potatoes heat to boil. Peel and cut each 6. Place the meat mixture in a
I tablespoon vegetable oil potato into four pieces. Place the medium-sized ovenproof dish and
7 oz. (200 g) ground lamb potato pieces in the boiling water spread the potato mash on top.
I small onion, peeled and and allow to boil for 20 minutes,
finely chopped until soft. .
7 Run a fork along the mash to
14 oz. (400 g) can vegetable soup create lines and top with the
3 tablespoons milk .
3 In the meantime, heat the oil in a grated cheese.
1 tablespoon butter large frying pan and fry the meat
2 oz. (50 g) Cheddar cheese, grated and onion until the meat is brown 8. Bake in the oven for 20 minutes
until golden brown.
.
4 Add the vegetable soup and allow
it to simmer for 15 minutes.

22
Lamb Curry

Lamb
SERVES: 2 PREPARATION TIME: 20 MINUTES COOKING TIME: 30 MINUTES

This Indian curry is .

4 In the meantime, cook the lamb
delicious served with and onion over medium heat until
rice.You can add the meat is brown.
more heat, if you
like, by adding .
5 Add the curry paste and stir
chilies. well. Stir in the yogurt and allow
to simmer for 30 minutes.
Ingredients
7 oz. (200 g) lean lamb, 6. Add the rice to the boiling water
cubed and cook for about 20 minutes
I tablespoon vegetable oil until all the water has been
I small onion 1. Place the lamb in a saucepan with absorbed.
3.5 oz. (100 g) tikka masala the oil. Set aside.
curry paste .
7 When the curry is cooked,
% cup (200 ml) natural yogurt .
2 Peel and finely chop the onion. sprinkle with cilantro leaves and
3 oz. (75g) basmati rice Add it to the lamb. serve with the rice.
small bunch fresh cilantro
.
3 To cook the rice, heat Vi cup
(125 ml) of water to boiling.

Shish Kebabs
SERVES: 4 PREPARATION TIME: 20 MINUTES COOKING TIME: 10 MINUTES

ThisTurkish dish has been 1. Mix all of the ingredients for the .
4 Place the skewers under a hot
adopted the world over marinade in a bowl. Put the lamb broiler for about 10 minutes,
and is especially popular into the marinade, cover the bowl turning constantly, until the meat
in Greece. with plastic wrap and leave it in is cooked.
the refrigerator for about I hour
Ingredients .
5 While the meat is cooking, toast
114 lb. (500 g) lean lamb, cubed .
2 In the meantime, cut the onion the pita breads until they puff up.
1 onion into chunks and set aside. Slice them lengthwise to open.
2 oz. (50 g) red cabbage, sliced
2 tomatoes, sliced .
3 When the meat is ready, divide 6. Fill each pita bread with cabbage
4 pita breads the onion and meat into four and tomato and serve with the
bunch fresh cilantro equal portions.Thread each warm kebabs.
portion onto a metal skewer
For the marinade starting with a piece of
3 tablespoons olive oil lamb, then some onion,
juice I lemon then some lamb.
2 garlic cloves, peeled and chopped Continue until it is all
salt and pepper used up.

23
 Pork
Pork is a flavorful, nutritious meat that can be eaten in many ways.
It is used to make many delicious foods such as sausages,
ham, and bacon.

Raising Pigs
Contrary to what many
people think, pigs are
clean, intelligent animals.
Traditionally they were
raised in woodland areas,
where they fed on acorns.

Today, most pigs are reared

indoors.The animals are
kept in groups in pens, but
give birth in a separate
farrowing house on
individual farrowing crates.
This is to protect the tiny
piglets from being crushed
by their supersized mom.
The piglets leave the sow
(female pig) after a month,
and are then fed a carefully
balanced diet so that they
grow quickly and produce a Free-range pigs display natural instincts such as rooting in the soil. Because
they are more active than indoor-reared pigs, they grow at a slower rate, so
lot of lean meat. Most pigs
their meat becomes more flavorful and succulent.
are slaughtered by the time
they are six months old,
when they weigh up to 220 pounds (100 kg). they also graze on grass.They need more food
than indoor pigs because they use more energy
Free Range Pigs roaming around. In summer; the pigs are given
Some pigs are raised free range. Sturdier; fatter wallows of water to help them keep cool, as well
breeds are chosen for this because the animals as shade so that they are not burned by the sun.
must survive outdoors in all weathers.The sows The pigs sleep in huts with straw bedding and
are fed similar diets to animals kept indoors, but give birth to their litters in individual shelters.
How Is Pork Eaten?
KNOW YOUR FOOD

Pork
Fresh pork can be prepared in many different
ways.The best cuts of meat can be roasted If you are looking for lower^fat
whole or thinly sliced and cooked in stir-fries. bacon, buy Canadian bacon instead
of the regular kind.
Fattier cuts of meat need gentle roasting or
braising. Fresh pork can also be put through a
grinder to provide ground pork.This can then
be used in stuffings for vegetables or mixed
with breadcrumbs, onions, herbs, and spices
to make tasty meatballs.Turkeys cooked at
Thanksgiving and Christmas are sometimes
stuffed with a mixture of pork and herbs.

Fresh pork can also be processed. It is used in

pates and to make sausages. It is also preserved
as bacon and ham and is an ingredient in salami-
type sausages, other lunchmeats, and pork pies.
These preserved and processed meats were
originally created as long-lasting foods before
refrigerators were invented.They are still popular
because of their flavor though we should avoid
eating too many of them because they are often
high in salt and fat.

Who Eats Pork?

Meat eaters all around the world eat pork,
with the exception of Muslims and Jews, who
consider pigs to be unclean. Pork is very popular
in China, where it is added to stir-fries or used
to make sweet and sour pork, soups, and spring
rolls. In the UK, pork is traditionally served with
apple sauce or enjoyed as bacon with eggs for
breakfast. Other famous pork dishes include
pork and beans, which is eaten in Brazil and
Portugal, and sticky spareribs, which are eaten all
over the United States. Hot dogs are a favorite
food and are eaten almost everywhere in the Hot dogs were one of the world’s first "fast foods."
They are served in a long bun, often with a helping of
world—most famously at baseball games.The
fried onions, mustard, or ketchup.
traditional spicy frankfurter sausage is often
made from a combination of meats, including
beef and pork.

25
 Cuts of Pork the best of them by using different cooking
Although pork is lighter in color than beef or methods. Almost every part of the pig can be
lamb, it is still termed a red meat As with beef eaten, including the feet, ears, and even the tail!
and lamb, the animal’s carcass is cut into different The color of pork should be velvety mid-pink
pieces, or cuts—big joints, lean fillets, chops, and and the fat should be firm and white with skin
so on.These cuts vary greatly and you can make that is dry and silky.

Loin, tenderloin, sirloin chops:These lean and tender

cuts are suitable for broiling or frying.They also
produce moist, tasty roasts. Sliced tenderloin and
steaks are good for quick-cook stir-fries and kebabs.

Boston
shoulder

Picnic
shoulder

Bacon

Blade steak, picnic roast, spareribs:These flavorful,

but fattier, cuts of meat are suitable for frying,
gentle roasting, or braising. Spareribs are popular
at barbecues and are easy to eat with your fingers.

KNOW YOUR FOOD

Before roasting, the layer of fat on the outside of
pork can be scored with a sharp knife. It then cooks
into a delicious, crunchy pork rind. Eat it only as a
treat because it is very high in fat!

26
Sweet and Sour Pork

Pork
SERVES: 2 PREPARATION TIME: 20 MINUTES COOKING TIME: 15-20 MINUTES

This dish is a wonderful 1. Cut the pork into cubes. Cut the
mix of flavors. It is usually ginger as finely as possible. COOK’S TIP
served with rice, but
can be served with .
2 Heat the oil in a saucepan over
noodles, too. medium heat. Add the pork and You can use chicken for
ginger and cook until brown. this dish instead of pork.
Ingredients
I I oz. (300 g) lean pork .
3 In the meantime,
I small piece fresh ginger to make the sauce,
1 tablespoon vegetable oil mix all the sauce
8 oz. (225 g) can pineapple chunks ingredients together

For the sauce .

4 When the meat
2 tablespoons vinegar is cooked, add the
I tablespoon soy sauce sauce and pineapple
I tablespoon tomato puree and stir well. Cook
I tablespoon brown sugar for 5 minutes.
3A cup (200 ml) cold water
I level teaspoon cornstarch .
5 Serve immediately.

Barbecue Spareribs
SERVES: 4 PREPARATION TIME: 20 MINUTES COOKING TIME: 1 HOUR

These mouthwatering For the sauce 1. Preheat the oven to 350°F

ribs are perfect for a 2 tablespoons tomato puree (180°C).
summer barbecue served 4 tablespoons cider vinegar
with a salad. pinch chili powder .
2 Heat the oil in a frying pan over
3 tablespoons honey medium heat. Fry the onion and
Ingredients I beef stock cube garlic until the onion changes color
I tablespoon vegetable oil Vi cup (125 ml) water
I small onion, peeled and .
3 Add the sauce ingredients and
finely chopped stir well. Add a tablespoon more
I garlic clove, peeled water if required. Cook for 10
finely chopped minutes.
I Vi lb. (675 g)
spareribs .
4 Use a pastry brush to spread the
salad, to serve sauce all over the ribs.

.
5 Bake in the oven for 50 minutes,
turning occasionally to ensure
even cooking. Serve with a salad.

27
 Danish Frikadeller (Meatballs)
SERVES: 2 PREPARATION TIME: 20 MINUTES COOKING TIME: 12 MINUTES

This dish of meatballs is 1. Peel and finely chop the onion .

5 When cooked, remove the
originally from Denmark. and garlic. meatballs from the pan and place
It is delicious served them on some paper towel to
with boiled potatoes and .
2 Put the onion, garlic, and all the absorb any excess oil.
cooked red cabbage. other ingredients, except the oil,
in a bowl. Squeeze them together 6. Serve with boiled potatoes and
Ingredients with your hands to mix them well. cooked red cabbage.
I small onion
I garlic clove .
3 Roll the mixture into 6 equal balls
9 oz. (250 g) ground pork and flatten each one to make an
I egg, beaten oval-shaped meatball.
I tablespoon flour
1 tablespoon milk .
4 Heat the oil in a large frying
These meatballs are great
2 tablespoons vegetable oil pan over medium heat. Add the
eaten cold in a sandwich.
salt and pepper meatballs and fry for 6 minutes.
boiled potatoes, to serve Turn them over and cook the
cooked red cabbage, to serve other side for 6 minutes.

28
Thai Pork with Orange

Pork
SERVES: 4 PREPARATION TIME: 20 MINUTES COOKING TIME: 15 MINUTES

The citrus flavor from 1. Peel the orange, making sure 6. Add the remaining ingredients,
the oranges goes really you remove as much of the except for the lettuce, and stir well.
well with the pork in this pith as possible. Cut the orange
Thai recipe. into segments. .
7 To serve, put the pork on top of
the lettuce leaves and pour the
Ingredients .
2 Cut each segment into 2 pieces pan juices over the top.
I large orange and set aside.
12 oz. (350 g) lean pork steak
I tablespoon vegetable oil .
3 Remove any fat from the pork
I garlic clove, peeled and finely and cut it into strips.
chopped
3 tablespoons peanuts, finely .
4 Heat the oil over medium heat
. COOK’S TIP
chopped and fry the pork and garlic until
I tablespoon soy sauce lightly colored all over
grated rind I orange
Lemon or lime can be used
half teaspoon paprika .
5 Stir in the peanuts and cook for
for a more tangy flavor.
salt and pepper I minute.
lettuce leaves, to serve

29
 Chicken and Other Poultry
Farmyard birds, such as chicken and turkey, are known as poultry.
They are popular in everyday meals, as well as at celebrations, and
are an excellent low-fat source of protein.

Breeding and Hatching

While some chickens are bred
for their eggs, those chickens
bred for their meat are known
as broilers. Most farmers use
fast-growing breeds that are
strong and healthy and provide
plenty of meat The eggs are
hatched in special hatcheries
and the day-old chicks are then
transported to rearing farms.

Indoors or Outdoors
The young birds are raised
in different ways. Some are
farmed intensively indoors in
large, temperature-controlled
houses.These conditions are
highly specialized and result in
the birds growing so quickly that
they are ready to go to market
in less than 40 days. Some
people think that this kind of
farming is cruel.

Free-range birds are raised

outdoors, where they have
access to light, and may have
more room to flap their wings
and scratch for food. Birds
raised on the best poultry farms
enjoy total freedom.

30
Food and Slaughter

Chicken and Other Poultry

The birds are fed on cereals mixed with soy and
legumes. Some chickens have names that reflect
their diet. For example, corn-fed chickens have
FOOD FACTS
yellow flesh and are widely considered to have
more flavor than birds fed on soy. Intensively As a white meat, poultry is a
healthy choice because it is lower in
reared birds are slaughtered at about 5-6 weeks,
saturated fat than red meat. However,
free-range birds at about 8 weeks, and organic it does have fatty skin.The skin keeps
birds at about 10-11 weeks. After slaughter the the meat moist during cooking, but it
is best to avoid eating it.
best birds are hung for several days, allowing
their natural flavors to develop.

Turkeys are reared for about 20 weeks. Free-range

and organic birds have a better taste because
they are given more time to mature.Their meat is
leaner and less fatty than an intensively reared bird. Free-range turkeys can roam at will and are given
plenty of time to grow.This produces a better
tasting meat.

31
Processed Poultry Who Eats Poultry?
Chicken and turkey can be bought fresh or Poultry is so easy to keep that it is raised and
ready prepared. Some chicken meat is covered eaten all over the world. It is particularly popular
in breadcrumbs and sold as fried chicken, or in cultures that reject beef or pork. Famous
kievs stuffed with garlic-flavored butter Chicken chicken dishes include roast chicken, chicken
"nuggets" are formed from cheaper meat and soup, and chicken pie. In India, tandoori chicken
skin and can be high in fat. Chicken meat is also and chicken tikka are popular; and chicken satay
used in pates, pies, soups, and countless meals. is eaten throughout Southeast Asia. Perhaps the
world’s most famous poultry dish is the roast
turkey eaten forThanksgiving Day in the U.S. and
throughout the Christian world at Christmas.

Poultry Cuts
After slaughter; poultry birds are plucked,
gutted, cleaned, and bagged.They are either
sold whole or cut into portions. A whole bird is
good value for money because it provides the
basis for several meals. For example, a chicken
can be roasted as part of a roast dinner; then
the leftovers used in a stir-fry or salad. Finally,
the carcass may be boiled with vegetables to
make stock for a soup. Both turkey and chicken
are available ground.This is a low-fat alternative
to ground meat made from pork, lamb, or beef.

•Whole Birds
Whole birds can be roasted or boiled.Younger
birds are more tender than older ones, so they
are best for roasting. Older; tougher birds are
better boiled.The meat can then be stripped
and used in pies, stews, or soups.

FOOD FACTS

Chicken is the world’s most popular

meat. In the United States alone,
A roast turkey with all the trimmings is the
traditional Christmas dinner. Roast goose, 8,700,000,000 chickens are killed per
a fattier meat, is sometimes eaten, too. year for consumption. Many people
eat chicken up to three times a week.
• Chicken Portions •Wings

Chicken and Other Poultry

Pre-prepared portions of chicken and turkey are The wings contain little meat but they are
very convenient because they are small and cook delicious roasted or cooked on a barbecue.
more quickly than a whole bird. Only the best Wings should be eaten in moderation because
parts of the bird—the breasts, legs, and wings— they are high in fat.
are sold in this way.

• Breasts
The breast portions provide the most white
meat.This meat is lean and very versatile. It
can be eaten whole or cut into strips or cubes.
KNOW YOUR FOOD
Breast meat is good for kebabs or stir-fries. It
When buying poultry, choose a well-
does not have a lot of taste, but quickly takes on
wrapped, undamaged bird with firm,
the flavor of other ingredients if you marinate or plump flesh. It should have no smell
spice it before cooking. whatsoever.

• Legs
A leg can be bought as a single piece of meat or
separated into the fleshier thigh and the narrow
drumstick. Leg meat is darker fattier; and more
flavorful than breast meat. It can be roasted,
broiled, poached, or fried.The thighs are also
good for slower cooking. Drumsticks are often
cooked on barbecues because they are '€
easy to eat with your fingers.

Buying a whole chicken is economical because it can

be used to make several different meals.The best
parts of the chicken are also sold as portions.They
are: the breast (I); the wings (2), and the legs (3),
which are sometimes called drumsticks.

33
 Chicken Chop Suey
SERVES:2 PREPARATION TIME: 30 MINUTES COOKING TIME: 15 MINUTES

This Chinese dish is 1. Cut the chicken breast into strips .

5 Fry the chicken with the soy sauce,
quick and easy and full and place it in a wok with the oil. garlic, and ginger until there is no
of flavor.You can eat it Set aside. pink meat left.
with rice or noodles, or
on its own. .
2 Prepare the garlic, ginger; and 6 Add all the vegetables, including
.

vegetables. Peel the garlic and the bean sprouts, and cook for
Ingredients ginger and chop them both finely. 5 minutes, stirring all the time.
I boneless, skinless chicken breast Serve immediately.
I tablespoon vegetable oil .
3 Cut the dark green top off the
I small cube fresh ginger green onions and slice the bulb.
I garlic clove
3 green onions .
4 Peel and slice the carrot into strips.
1 medium carrot Slice the mushrooms and chop the
4 mushrooms napa cabbage into narrow strips.
14 napa cabbage You can add water
2 tablespoons soy sauce chestnuts, bamboo shoots,
3.5 oz. (100 g) bean sprouts or cashews for extra flavor
and crunch.

34
Barbecue Drumsticks

Chicken and Other Poultry

SERVES: 2 PREPARATION TIME: 15 MINUTES COOKING TIME: 20 MINUTES

These drumsticks are .

2 Put the ketchup, soy sauce, honey, .
4 Preheat the broiler on high heat.
delicious cooked under oil, lemon juice, and spice into a Place the chicken under the
a broiler or on a container and mix well. broiler reserving the marinade.
barbecue. Lower the heat to medium and
.
3 Add the drumsticks, making sure broil the chicken for 5 minutes.
Ingredients they are coated in the marinade.
4 chicken drumsticks Leave in the refrigerator for .
5 Remove the chicken from the
2 tablespoons ketchup 2 hours. broiler and, using a pastry brush,
2 tablespoons light soy sauce coat the drumsticks with the
2 teaspoons honey marinade.Turn the drumsticks
I tablespoon vegetable oil over to ensure even cooking.
I tablespoon lemon juice Return the chicken to the broiler
Vi teaspoon Chinese for another 5 minutes before
five spice powder brushing and turning again. Broil
salad, to serve for another 10 minutes.

I. Use a sharp knife to 6. Serve straight from the broiler

make 2-3 gashes on top with a side salad.
of each drumstick.

Malaysian Chicken
SERVES: 4 PREPARATION TIME: 30 MINUTES COOKING TIME: 25-30 MINUTES

The combination of Ingredients 1. Mix the vegetable stock cube into

fruit and chicken in a I vegetable stock cube the water and set aside.
rich coconut sauce is I cup (250 ml) boiling water
irresistible. Serve this dish I green bell pepper .
2 Deseed and chop the peppers.
with plain boiled rice for I red bell pepper
a hearty main meal. I lb. (450 g) chicken meat (breast .
3 Cut the chicken into cubes.
or thighs)
I tablespoon vegetable oil .
4 Heat the oil over medium heat
I teaspoon ground cumin and add the spices, onion, garlic,
I teaspoon ground coriander chicken, and peppers. Fry for
I teaspoon turmeric 2-3 minutes.
I large onion, peeled
and sliced .
5 Add the stock, coconut cream,
I garlic clove, peeled and and pineapple, mix well, and heat
finely chopped to boiling.Turn down the heat and
3 tablespoons coconut allow to simmer for 25 minutes.
cream or coconut milk Serve in bowls.
9 oz. (250 g) pineapple, chopped

35
 Chicken Risotto
SERVES: 2 PREPARATION TIME: 20 MINUTES COOKING TIME: 30 MINUTES

This recipe uses long- 1. Add the stock cube to the boiling .
7 Add the rice and onion to the
grain rice but Italians water and set aside. chicken and fry for 2 minutes.
usually use arborio rice. Add the stock to the chicken and
They cook this until it is .
2 Peel and finely chop the garlic. stir well.
"al dente," which means Set aside.
slightly hard to bite. .
8 Add the peas and sweet corn to
.
3 Cut the chicken into bite-sized the chicken and cook on high until
Ingredients cubes and put it into a large all the water has been absorbed.
2/i cups (625 ml) boiling water saucepan with the oil. Serve piping hot.
I chicken stock cube
I garlic clove .
4 Add the garlic and soy sauce to
I boneless, skinless chicken breast the chicken and stir well.
I tablespoon vegetable oil
I tablespoon soy sauce .
5 Fry the chicken over medium
1 small onion heat until there is no pink left COOK’S TIP
3 oz. (75g) long-grain rice on it.
2 oz. (50 g) frozen peas
2 oz. (50 g) frozen sweet corn 6. In the meantime, peel and f nely You can use turkey breasts
chop the onion. instead of chicken breasts.

36
Turkey Breasts in Orange Sauce

Chicken and Other Poultry

SERVES: 4 PREPARATION TIME: 30 MINUTES COOKING TIME: 40 MINUTES

This turkey dish can also 1. Preheat the oven to 400°F .

3 Put the turkey breasts in a bowl
be served with rice or a (200°C). and pour the marinade over them.
side helping of carrots Cover with plastic wrap and leave
and green beans. .
2 To make a marinade, mix the in the refrigerator for 10 minutes.
pepper; oregano, garlic, cumin,
Ingredients orange juice, honey, and oil .
4 Take the turkey out of the
2 tablespoons black pepper together to make a paste. marinade and place it on a baking
1 teaspoon dried oregano sheet. Bake for 25 minutes.
2 garlic cloves, peeled and
finely chopped .
5 Place the remaining marinade
Zi teaspoon ground cumin in a saucepan and allow it to
Zi cup (125 ml) orange simmer until reduced.
juice
1 tablespoon honey 6. When the turkey is cooked,
2 tablespoons olive oil cut each breast into thick
214 lb. (I kg) skinless, slices, pour the sauce over
boneless turkey breast and serve with the potatoes.
boiled new potatoes,
to serve

Chicken Soup
SERVES: 4 PREPARATION TIME: 25 MINUTES COOKING TIME: 35-40 MINUTES

The combination of 1. Put the water into a large .

3 Remove the chicken from the
chicken and pasta makes saucepan and heat to boiling. water allowing the soup to simmer
this a delicious, hearty
soup—perfect for a .
2 Add the chicken to the boiling .
4 Remove the skin and bones from
winter’s day. water with the onion, carrots, and the chicken and cut up the meat
celery and boil for 20 minutes. into small pieces. Return the meat
Ingredients to the soup.
214 cups (625 ml) boiling water
half an uncooked chicken .
5 Add the stock cube, pasta, and
1 small onion, peeled and butter and heat to boiling.Turn
finely chopped down the heat and allow the
2 carrots, peeled and diced soup to simmer for 20 minutes.
2 sticks celery, chopped Check that there is enough liquid
I vegetable stock cube in the soup, adding more as it
3.5 oz. (100 g) dried pasta cooks, if required.
I tablespoon butter
salt and pepper 6. Season to taste and serve.

37
Fish and Shellfish
A huge variety of animals live in the sea—from giant tuna to tiny
sprats and shrimps.They make light, quick, healthy meals and are
a prime source of quality protein.

How and Where Are Fish Caught?

Fish are caught all over the world, in freshwater
rivers and lakes and in the sea. Fishing is tough,
sometimes dangerous, work. Some fishing boats
are small and stay close to the coast, using nets
and lines.The f sh are gutted by hand on board,
packed in ice, and brought back to market.Then
they are sold by auction.

Other fishing boats are like floating factories,

remaining at sea for several weeks.They use
enormous nets to trawl the seabed.The huge
catch is gutted and frozen before the boats
reach land, where the f sh is sold at market.

Fish Farming
As wild fish stocks are declining, there has been
a growth in fish farming (aquaculture). About
one-third of seafood is currently produced by
fish farms. Fish such as salmon, sea bass, cod,
and halibut are raised in hatcheries and then
reared in cages in the sea.Trout are raised in
tanks near rivers.

Shellfish farms include shrimp raised in estuaries

in tropical waters and mussels reared on ropes
attached to rafts. Other species farmed in some
countries include oysters, scallops, and clams.

This huge catch of pollock has been pulled up by

trawlers in the Bering Sea, off the coast of Alaska.
With many fish species at dangerously low levels,
fish farming is a growing industry.
Conserving Stocks

Fish and Shellfish

There are certain times in the year when you
cannot buy a particular kind of fish unless it is
FOOD FACTS
frozen. Fish need to breed or they will die out Fresh and frozen tuna and other
When they are ready to lay their eggs, female oily fish is rich in Omega-3 and -6
oils, which are important for healthy
fish have thousands of tiny eggs called roe in
hearts and digestion.We should try
their bodies. If they are caught before they have to eat one portion of oily fish a week.
had time to release the eggs into the sea, then
there will be no new fish and the numbers of
fish in the sea will be fewer

Preserving Fish
Fish is a highly perishable food, but it can be • Smoking fish improves its flavor and texture.
preserved in a number of ways, including freezing, Some smoked fish, such as smoked herring,
salting, pickling, smoking, and canning. needs cooking. Others, such as salmon or
• In salting, the fish is packed in layers of salt until mackerel, do not.
all of the liquid has drained off. Salt cod is very • Canning suits oily fish, such as tuna, as well as
popular in Spain. seafood, such as crab. Anchovies are filleted,
• In pickling, fish is soaked in vinegar and herbs. salted, and packed in oil. Salmon, sardines,
Scandinavian fresh herring fillets are preserved and tuna are canned in brine, spring water
in this way and are known as rollmops. oil, or tomato sauce.

Raw shrimp, when shelled, are gray in color (left).

The flesh turns a pale pink when the shrimp are
cooked (right).

39
 Who Eats Fish?
Fish is eaten all over the world,
particularly in coastal areas
and near rivers and lakes.The
world’s greatest fish eaters
are the Japanese, who eat
fish nearly every day. Fish is
also very popular in Iceland,
Scandinavia, and countries
around the Mediterranean Sea.

Famous fish dishes include fish

and french fries, which is eaten
in the UK, a fish soup called
chowder; which is popular in
the United States, and a stew
called bouillabaisse, which is
eaten in France. In Spain, a
fish-and-rice dish called paella
is popular and in the Far East,
fish curry is regularly made.

Buying Fish
Because fish perishes easily, it
has to be transported quickly
in refrigerated trains and
trucks. In stores, it is usually
displayed on a bed of crushed
ice to keep it chilled. All fresh
fish must be eaten promptly
on the day you buy it. Ideally, it
should be eaten within two or
three days of being caught.

When buying fish, choose

fresh-looking, moist, shiny fish
with bright eyes, firm flesh,
and a clean smell. Smoked
This display of fresh fish and shellfish includes salmon, tuna, flounder, fish should look glossy. If
scallops, and oysters.The food is displayed on a bed of crushed ice,
buying prepacked fish, always
in order to preserve it.
check the use-by date.

40
Fish Cuts
Fresh fish is usually sold whole. Larger species,
such as cod and salmon, are also cut up
and sold in fillets or steaks. All fish, whether
whole or in pieces, can be poached, steamed,
broiled, fried, or roasted in the oven. Fish can also
be used to make soups, fish cakes, stews, and
pies. A lot of fish and shellfish is sold frozen.This
is convenient because it has usually been cleaned
and so there is no or little waste.

•Whole Fish
Whole fish are cleaned by gutting—in other
words, they are slit open and all the inner organs
are removed.The head may also be removed.
The fish are then washed under running water
The bones and organs in a fish can amount to
more than half of its weight.

• Fillets
In a filleted fish, the flesh has been taken off the
bones.This results in long, thin pieces that are
easy to eat and can be cooked very quickly.

• Steaks
Steaks are slices of whole fish, usually cut across
the bone.The thicker the steak, the longer it will
take to cook.

FOOD FACTS
Nutritionists recommend that we eat
two portions of fish a week, one of
Fish can be eaten whole on the bone or in smaller
which should be oil-rich. portions such as fillets and steaks. From top:
Here are some examples of a portion 1 Whole trout
of fish: 2 Fillets of sole
I medium-sized fillet of white fish 3 Sliced salmon fillets
4 Cod steak
I medium-sized fresh mackerel
5 Haddock fillet
1 drained can of tuna or salmon
6 fish fingers
2 small cans of mackerel or sardines
 Garlic Shrimp
SERVES: 2 PREPARATION TIME: 5 MINUTES COOKING TIME: 10 MINUTES

This dish makes a great 1. Place the butter; garlic, and shrimp
appetizer—it is full of in a frying pan and cook
flavor but light enough to over medium heat for four
get your tastebuds going minutes on each side.The
before a main meal. shrimp will turn light pink
when cooked.
Ingredients
2 garlic cloves, peeled and .
2 Remove the pan from the heat,
finely chopped add the chopped parsley, and
I tablespoon butter stir well.
10 uncooked shrimp
I tablespoon parsley, chopped .
3 Serve the shrimp in glass bowls.

Tuna Steaks and Couscous

SERVES: 2 PREPARATION TIME: 10 MINUTES COOKING TIME: 7-10 MINUTES

Couscous salad goes well 1. Mix the lime juice, soy sauce, and .
4 In the meantime, put the
with fish because it is chopped garlic in a large bowl, couscous in a large bowl and
light but full of flavor. cover with boiling water Add the
.
2 Place the tuna steaks in the bowl onions, tomatoes, and cilantro
Ingredients and coat with the sauce. to the bowl.
juice I lime
1 tablespoon soy sauce .
3 Heat the oil in a frying pan, then .
5 When the tuna is cooked, halve
2 garlic cloves, peeled and cook the tuna for 3-4 minutes on the couscous and serve with the
finely chopped each side. tuna steaks on top.
2 fresh tuna steaks
I tablespoon oil

For the couscous

I cup (175 g) couscous
1 small onion, peeled and
finely chopped
2 tomatoes, chopped small
I small bunch fresh cilantro,
chopped

42
Fish Cakes

Fish and Shellfish

MAKES: 4 PREPARATION TIME: 30 MINUTES COOKING TIME: 35 MINUTES

These fish cakes are .

3 In the meantime, place one-third .
7 Add the mashed potatoes to the
perfect for dipping in of the butter on a large sheet of fish with the parsley, half the egg,
sweet chili sauce as an foil and lay the fish on top. Add salt, and pepper and mix well.
appetizer, or serve 2 tablespoons of water and fold
them with a summer the foil around the cod to make 8. Use your hands to shape the
salad as a main meal. a parcel. Place the parcel on a mixture into 4 fish cakes.
baking sheet and bake for
Ingredients 15 minutes. .
9 Dip each fish cake in the
1 tablespoon butter remaining egg, then coat it in
3.5 oz. (100 g) fresh cod .
4 While the fish is cooking, peel and the breadcrumbs.
2 medium potatoes cut the potatoes into 4 and add
1 tablespoon chopped parsley them to the boiling water Allow 10. Bake in the oven for 15 minutes
2 eggs, beaten to cook for 20 minutes. until golden. Serve with the
salt and pepper sweet chili sauce.
2 oz. (50 g) breadcrumbs .
5 When the fish is cooked, carefully
sweet chili sauce, to serve remove it from the foil and flake it
into pieces in a mixing bowl. Leave
1. Preheat the oven to 400°F the oven on.
(200°C).
6. Drain the potatoes, return them Try using tuna or salmon
.
2 Half fill a medium saucepan with to the pan, and add the remaining for a different flavor.
water and place it over high heat butter Mash until smooth (see
to boil. page 47).

43
 Fish Pot Pie
SERVES: 2 PREPARATION TIME: 30 MINUTES COOKING TIME: 35 MINUTES

To serve more people, 1. Preheat the oven to 350°F .

5 Add the cubed fish to the white
double this recipe and use (180°C). sauce and season to taste. Stir well
a larger ovenproof dish. and remove from the heat.
.
2 To make the sauce, heat the butter
Ingredients in a saucepan over medium heat. 6. On a floured work surface, roll
3.5 oz. (100 g) salmon fillet Stir in the flour and use a wooden out the pastry to a slightly larger
3.5 oz. (100 g) white fish spoon to mix well to make a shape than the ovenproof dish.
1 tablespoon lemon juice smooth paste.
salt and pepper .
7 Place the fish and sauce in the
3.5 oz. (100 g) ready-made puff .
3 Slowly add the milk, stirring dish and cover with the rolled
pastry constantly until the sauce thickens pastry.Trim around the edges of
peas, to serve and coats the back of the wooden the dish to remove any excess
spoon.Turn the heat down low pastry. Brush the pastry with a
For the sauce and allow to simmer little milk.
2 tablespoons (30 g) butter
14 cup (25 g) flour, extra for .
4 Remove any skin from the fish and 8. Bake the pot pie in the oven for
dusting cut it into cubes. Add the lemon 20 minutes until golden. Serve
114 cups (300 mi) milk juice and mix well. with cooked peas.

If you do not like salmon,

you can replace it with any
white fish.

44
Thai Shrimp Curry

Fish and Shellfish

SERVES: 4 PREPARATION TIME: 10 MINUTES COOKING TIME: 10 MINUTES

With a cooking time of 1. Heat the oil in a wok over

about 10 minutes, this medium heat.
is quick and easy food
at its best! .
2 Add the bay shrimp,
onion, garlic, and curry
Ingredients paste and fry for 3
I tablespoon vegetable oil minutes.
I 14 lb. (500 g) cooked bay shrimp
I onion, peeled and finely chopped .
3 Add the coconut milk
1 garlic clove, peeled and finely and cook for a further
chopped 5 minutes. Serve hot.
2 teaspoons Thai green curry paste
% cup (200 ml) coconut milk

Spinach and Fish Bake

SERVES: 4 PREPARATION TIME: 30 MINUTES COOKING TIME: 40 MINUTES

This fish bake is full of .

4 Remove any skin from the fish and .
7 Place the fish in an ovenproof dish.
flavor.You can use a cut it into cubes. Cover it with the sour cream and
combination of fish, the spinach before topping with
for example, cod and .
5 Cook the spinach in a large pan the mashed potato.
salmon. for 2 minutes—it is not necessary
to add oil to the pan. 8. Sprinkle the pie with the grated
Ingredients cheese and bake for 30-40
114 lb. (500 g) potatoes, peeled 6. When the potatoes are soft, take minutes until the cheese is golden.
114 lb. (500 g) any fresh uncooked them off the heat and mash them
fish with the butter and milk.
I lb. (450 g) spinach
1 tablespoon butter
2 tablespoons milk
9 oz. (250 g) sour cream
2 oz. (50 g) Cheddar cheese, grated

1. Half fill a large saucepan with

water and heat to boiling.

.
2 Cut the potatoes into quarters.
Add them to the boiling water
and cook on high until the
potatoes are soft.

.
3 Preheat oven to 350°F (180°C).

’ 45
 Glossary
aquaculture using the sea, lakes, and rivers to raise perishable likely to rot or spoil quickly
fish and shellfish
pesticide a chemical substance that is used to kill
bacteria tiny living organisms; some are helpful pests or weeds
in the body, and others can be harmful
pith the white tissue than lines the skin of
braising cooking slowly with a small amount of citrus fruits
liquid in a closed dish
poached simmered in a liquid
carcass the dead body of an animal
pot-roasting braising meat and vegetables with a
couscous a North African dish of crushed wheat little water in a covered pot

cured preserved preservative a chemical substance that is added to

food to make it last longer
escalope a thin slice of boneless meat
preserve to make food last longer by adding
farrowing house the place where a sow gives birth to
chemicals or using methods such as
piglets
salting, pickling, or smoking
fiber the bulky part of food that is needed
processed food treated or pre-prepared food
for digestion
protein a nutrient that helps the body to grow
fillet a boneless piece of meat or fish
and repair itself
free range raised outdoors
saturated fat a type of fat that is harmful to the
grain the seed that comes from edible body because it builds up in the
grasses, such as rice and oats arteries and causes heart disease

ham cured meat from the leg of a pig simmering to gently boil

intensive farming raising a large number of animals in a species a particular kind of animal
small space
tandoori cooked on a spit over charcoal in a
legumes pod-bearing plants such as beans, the clay oven
seeds of which can be dried and used
tikka marinated in yogurt and spices and
as food
cooked in a clay oven
litter a group of young animals, born at the
trotter a pig's foot used as food
same time from the same mother
vitamin a special substance found in food that
livestock farm animals, such as cattle, pigs,
the body needs in tiny amounts to
and poultry
stay healthy
marinated soaked in a liquid mixture to add
flavor

mineral a substance, such as iron, that is found

in the soil and the foods we eat

nutrient any part of a food that gives the

body energy or the goodness it
needs to grow

organic raised without the use of chemicals

such as antibiotics, pesticides, or
preservatives

pate a spread made from chopped meat or

fish and blended with-herbs and spices
Food Safety Useful Techniques
Sticking to some simple rules can help
you avoid food poisoning and other
kitchen dangers.

1. Clean all your work surfaces before

you start cooking.

2 . If you have long hair; tie it back away

from your face.
Dicing Mashing
3 . To avoid a serious injury, always wear
Cut the meat, fruit or vegetable intro Use either a fork or a masher to press
shoes in the kitchen.
strips about Vi inch (I centimeter) wide, down to squash the fruit or vegetable.
4 . Wash your hands well with soap then chop to give you cubes about Vi Continue to do this until there are no
and warm water before you start to inch (I centimeter) in size. lumps left.
cook. Wash them after handling any
raw meat, poultry, or fish.

5 . Read through the recipe you are

cooking before you start. Check
that you have all the equipment and
ingredients that you will need.

6. Check the use-by dates on all food.

7 . Wash all fruit and vegetables under
cold, running water. Blanching Peeling Tomatoes

8 . When preparing food, keep it out Place the vegetables in a saucepan with Use a sharp knife to make a cross at
of the refrigerator for the shortest just enough boiling water to cover them. the bottom of the tomato. Cover the
time possible. Generally, you should Keep them in the water for the required tomato with boiling water and leave to
not leave food out for longer than time, which will vary depending on stand for 3 minutes before removing.
2 hours. the recipe. The skin should peel back from the cross.

.
9 Use a different cutting board and
knife to prepare meat, chicken,
and fish from the one you use for
preparing fruit and vegetables.

10. Never serve undercooked food,

ensure that any meat, fish, and
chicken is cooked all the way
through.

I I. Replace used dish towels regularly Tenderizing Spicing

with clean, dry ones to avoid the Place the meat on a chopping board Place the meat on a chopping board.
spreading of bacteria. and, using a meat tenderize!' hit the Using your preferred spices, massage
meat on each side. them in to the cut of meat.

KNOW YOUR FOOD

Useful information Cooking temperatures:

These abbreviations have been used: To figure out where the stove dial
lb.—pound oz.—ounce needs to be for high, medium, and low
ml—milliliter I -liter heat, count the marks on the dial and
g—gram kg—kilogram divide them by three.The top few are
high, the bottom few are low, and the
I teaspoon = 5 milliliters
in-between ones are medium.
I tablespoon = 15 milliliters

All eggs are medium unless stated.

■■■
Index 4K
animal welfare 7, 13 goat 19 rabbit 6

aquaculture 9, 38 goose 6, 32 roasting 12, 13, 14, 18, 19, 20,25, 26, 32, 33,41

ground meat 7, I 1, 13, 14, 16, 17, 19,20,21,22,25,

bacteria 5, 10, I I 28.32 salad 4, I 1,21,32

beef 6, 12-17,25,26,32 salami 7,25

braising 14,25,26 haddock 8,41 salmon 8,9, 38, 39,40,41,43,44,45

broiling 14, 17,20,23,26,33,35,41 halibut 8, 38 salt 7,25

burgers 13, 17 hare 6 sardines 8, 39,41

herring 8, 9, 39 saturated fats 5,7, 31

carbohydrates 5 sausages 7, I 1,24,25

casseroles 14, 19,20 kebabs 18, 19,20,23,26,33 sea bass 38

chicken 4, 6,30-37 seafood 4, 8, 38, 39

chops 20,26 lamb 4, 6, 13, 18-23,26, 32 sheep 4, 6, 18, 19

cod 8,38,39,41,43,45 lobster 8 shellfish 4, 8, 38—45
cows 4, 6, 12 shrimp 8,9, 38, 39,42,45
crab 8, 9, 39 mackerel 8, 9, 39,41 sole 8,40,41
curries 19,23,40,45 marinades 15,23,33,35,37 soups 9,25, 32, 37,40,41
meat (see also names of different meats) 4, 5, 6-7, spareribs 25, 26, 27
duck 6 10-1 I, 15 steaks 6, 13, 14,26,29,41,42
cooking 4,7, 10, I!, 13, 14, 15, 19,20,25,26,31, stews 12, 13, 14, 18, 19,20,40,41
eggs 4, 5, 7, 30 32.33 stir-fries 14, 17,20,25,26,32,33
cuts 6, 14,20,26,32,33 stuffing 20,25
farming 4, 6,7, 9, 12, I 3, 30, 38 organic 7, 3 I
free range 6, 24, 30, 3 I preserving 13, 25 tenderizing 15
intensive 6, 30, 31 processed 7, I 3, 25, 32 trout 8,9,38,41
fat 5, 6,7, 8,9, 13, 14, 15,20, 25,26,30, 31,32, 33 minerals 5, 6, 8 tuna 8,9,38,39,40,41,42,43
fiber 5 mussels 8,9, 38 turkey 6,25,30,31,32, 33,37
fish (see also names of different fish) 4, 5, 8-9,
10-1 1,38—45 Omega-3 oils 8 veal 6, I 3
cooking 9, 10, I 1,39,41 organ meats 6, I I vegetarians 4
cuts 41 venison 6
oily 5, 8, 39,41 pates 6,7,9,25, 32 vitamins 5, 6, 8
preserving 9, 39,40 pheasant 6
processed 9 pies 7,9, 12, 13, 19,22,25,32,41
white 8,41,44 pigs 4, 6,24,25,26
flounder 8,40 pollock 8, 38
food poisoning 10 pork 6,7, 13,24-29, 32
frying 14, 16,20,21,22,26,27,28,29, 33, 34, 35, poultry 4,5, 6-7, I 1,30-37
36,41 preservatives 7
protein 4,5, 6,7, 8, 30, 38

Further Reading
Web Sites
Body Fuel For Healthy Bodies: Meats, Fish, Eggs, Nuts, and Beans
Due to the changing nature of Internet links,
by Trisha Sertori (Marshall Cavendish Children's Books, 2008)
Rosen Publishing has developed an online list
Fish, Meat, and Poultry: Dangers in the Food Supply ofWeb sites related to the subject of this book.
by Daniel E, Harmon (Rosen Central, 2008) This site is regularly updated. Please use this link
Meat, Fish, and Eggs to access this list: http://www.rosenlinks.com/cook/cmf
by Susan Martineau and Hel James (Smart Apple Media, 2009)

48
mm

a \
COOKING
HEALTHY

TITLES IN THIS SERIES

COOKING WITH
CEREALS AND GRAINS
COOKING WITH
EGGS AND DAIRY
COOKING WITH FRUITS
AND VEGETABLES
COOKING WITH
MEAT AND FISH
cm
Pi
Alt
QD-S
pn
ill
QOss

ISBN 978-1-4488-4845-4

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i'' -d 9 781448848454