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
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
