Simple Recipes: Meat

Meat is a valuable source of protein and fat. Protein in meat help build and repair muscle tissues. Too much meat in the diet can throw too much work on the kidneys.

This article explains the basic way of preparing meat roasts. Meat in general are; beef, mutton(sheep), and chicken.

Time for roasting varies with the thickness the joint and amount of the bone.
Time for roasting of ½kg of the following:
Beef allows about 15- 20 minutes
Mutton allows about 20 minutes
Lamb, veal, pork and stuffed joints allows 25 minutes
Chicken allows 25 minutes

The suitable cuts for beef are sirloin, boned ribs and rump. For mutton are leg, shoulder, saddle and loin.

Rules for Roasting Meat

1. Select a piece good quality tender meat not less than 1kilograms
2. Heat the oven (230˚C) to seal in the juices
3. Wash the meat and make it into a compact shape by tying loose, thin pieces to thicker parts to ensure even cooking. Skewer the joint if necessary.
4. Place the meat in a baking pan with dripping and put it into the oven 230˚C for 10 minutes.
5. After 10- 15 minutes reduce the heat to 170- 150˚C to prevent hardening of the surface proteins before the heat has penetrated to the center.
6. Baste frequently (about every 15- 20 minutes)
7. Turn the meat once or twice to brown the meat evenly. Do not pierce the meat with a fork, this will cause the meat to escape.
8. When cooked, use two spoons to lift the on to a hot meat dish. Keep it hot.
9. Plain gravy ideally for plain roast and thickened gravy for a stuffed roast.

Roast Beef

Ingredients:
2kg of sirloin (portion of meat in front of the rump)
salt and pepper
fat or oil

Preparation:
-wipe the meat and weigh it
-put it into a roasting pan with fat/oil
-put into the hot oven for the first 10 minutes
-baste and lower the temperature to 160˚C
-turn the meat over once or twice to allow it to brown all around
-when cooked, lift the meat on to a hot dish and make the gravy

Pot Roast

Ingredients:
2kg aitchbone (cut of beef), beef roll, topside or round
salt and pepper
a little fat or oil

Preparation:
-wipe and weigh the meat and trim it
-put a little fat/oil in an iron sauce pan and allow it to get hot
-place the meat in the pot and brown it, add a little water
-season and cover the lid tightly
-cook over moderate heat, baste from time to time
-turn the meat occasionally and cook gently until tender and well browned
-make gravy and serve hot

Beef Roll

Ingredients:
500g mince
a rasher of bacon
½ teaspoon of salt
1 teaspoon chopped parsley and a pinch of dried herbs
1 slice of stale bread
1 egg
pepper
50g- 75g fat/oil for baking
a little flour

Preparation:
-mix the ingredients and make a roll using a little flour to prevent sticking
-put the roll into a roasting pan with 50g- 75g fat/oil and bake in a moderate oven for about 1 hour
-baste now and then
-serve with thickened gravy