Meat is one of our best sources of protein, vitamins and minerals but should be eaten no more than a couple of times a week due to its saturated fat content, which is higher than chicken or fish. There are many cuts of meat and even more ways to cook them!
Beef
Roasting and pan-frying are good for cuts such as fillet, sirloin or topside and meat on the bone cooks quicker and is tastier than that without. It is important to remember that the most tender cuts of meat are usually the most expensive and come from the least exercised part of the animal but these cuts also tend to have less flavour. Cuts such as chuck, brisket or shin are much cheaper but tougher also, and need long, slow cooking to tenderise and bring out the best flavour. Have a look at my recipe, Slow-cooked Beef Shin with Orange, inspired by Gordon Ramsay.
When choosing beef, it should be a purplish colour to show that it has been well hung, preferably 3 – 4 weeks, and the fat should be a firm, creamy white. Ageing the beef correctly means that the meat will be tender and more tasty. Good flavours and accompaniments for beef include garlic, horseradish, mustard, mushrooms, red wine and robust herbs such as rosemary and thyme.
Lamb
| Suggested Roasting Times | |||
| Times are determined using the following parameters ~ oven temperature 180°C, time measured in minutes per 450g. |
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| Meat | Time in Minutes | ||
| Beef Rare Medium Well-Done |
20 + 20 extra 25 + 25 extra 30 + 30 extra |
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| Lamb and Veal | 25 + 25 extra | ||
| Pork | 35 +35 extra | ||
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| Prime cuts of meat such as fillet of beef require less cooking time. The most accurate determination of perfectly cooked meat is a meat thermometer. | |||
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| Thermometer Readings | |||
| Beef | Temperature | ||
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Rare Medium-Rare Medium Well-Done |
52 – 54°C 57°C 60 – 63°C 71°C |
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| Lamb | Temperature | ||
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Rare Medium Well-Done (for Veal also) |
54 – 57°C 60 – 63°C 71°C |
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| Pork | Temperature | ||
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Medium Well-Done |
66°C 71 – 74°C |
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| Pan-Frying Beef Steak | |||
| The cooking times are for a 2.5cm or 1″ thick steak which should be at room temperature and then cooked in a heavy-based pan. Grilling will take about a minute longer. Rest the steaks for half the time of the cooking. | |||
| Level of Cooking | Time | ||
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Blue ~ feels soft and fleshy |
1 – 2 minutes per side | ||
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Rare ~ springs back a little |
2 – 3 minutes per side | ||
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Medium ~ springs back |
3 – 4 minutes per side | ||
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Well-Done ~ feels very firm |
4 – 5 minutes per side | ||
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