Tenderness: How to Cook Meat

OHCE Statewide Leader TrainingJuly, 2014Developed by Barbara Brown, Ph.D., R.D./L.D., Food Specialist, OCESTenderness: How to Cook MeatWhats changing2014Oklahoma Cooperative Extension Service2AnimalsCutsFat contentGrain vs grass fedGrades available where you shop

Over the years the way meat should be cooked for tenderness has undergone some changes. This is because the composition of the animals has changed as they are bred to be less fatty, they cuts available have changed as processors look for ways to pull out more tender muscles from cheaper cuts to sell for higher prices there may be greater options for production and the grades of meat available at the market may be lower than they once were. All these add up to the need to change how meat is cooked if it is to be tender. Grandmas methods may not work anymore. Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service2USDA Quality Grades2014Oklahoma Cooperative Extension Service3A composite evaluation of factors that affect palatability of meat (tenderness, juiciness, flavor)Factors include carcass maturity, firmness, texture, color of lean, amount and distribution of marbling within the leanBeef carcass quality grading is based on (1) degree of marbling and (2) degree of maturity

Grading is done on wholesale cuts, not retail cutsIt is a composite evaluation of factors that affect palatability of meat (tenderness, juiciness, flavor). Factors involved include carcass maturity, firmness, texture, color of lean, amount and distribution of marbling within the lean.Beef carcass quality grading is based on (1) degree of marbling and (2) degree of maturity.

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service3Meat composition2014Oklahoma Cooperative Extension Service4BoneIf present can be used to identify part of the animal the meat cut is fromMuscle tissuetightens when heatedConnective tissuemore in highly exercised parts of bodies (legs), older animals (mutton vs lamb)more connective tissue = tougher meatCollagenMembranes between muscle fibers and gristle at ends of bones are made of collagenReadily softens with moist heat, converts to gelatinElastin Tendons made of elastinNot softened by cooking

Meat is made up of BoneIf present can be used to identify part of the animal the meat cut is fromMuscle tissuetightens when heatedConnective tissuemore in highly exercised parts of bodies (legs), older animals (mutton vs lamb)more connective tissue = tougher meatCollagenMembranes between muscle fibers and gristle at ends of bones are made of collagenReadily softens with moist heat, converts to gelatinElastin Tendons made of elastinNot softened by cooking

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service4Meat composition2014Oklahoma Cooperative Extension Service5Fatty tissueMost is deposited under skin, around glandular organs firstAs fat continues to be deposited it will be found between & within the muscle tissues (marbling)Melts when heatedWatersqueezed out when cookedPigmentsMyoglobin responsible for red color, more = darker meatCarries O2 & CO2, bright red when exposed to O2, bluish when notWhen oldbrownish-red

Meat is made up of Fatty tissueMost is deposited under skin, around glandular organs firstAs fat continues to be deposited it will be found between & within the muscle tissues (marbling)Melts when heatedWatersqueezed out when cookedPigmentsMyoglobin responsible for red color, more = darker meatCarries O2 & CO2, bright red when exposed to O2, bluish when notWhen oldbrownish-red

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service5Effects of heat2014Oklahoma Cooperative Extension Service6TenderizesCooking to correct endpoint tenderizes collagen connective tissuesOvercooking yields tough, rubbery, stringy, dry, excessive shrinkage of protein with loss of water from muscle fibers, collagen converted to gelatin so fibers no longer adhere to each other (strings) Toughens muscle fiberMoisture lost (drip, evaporation)Fat lost (melt out, combines with water loss to impact juiciness)

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service6Effects of heat on meat2014Oklahoma Cooperative Extension Service7Flavor develops Pigments changeWhen cooked myoglobin turns greyish-brownDestroys pathogensFor whole cuts of beef and pork bacteria are only on the outside, so it is safe to cook the rare stage, not true for ground meats

When meat is cooked several things happen: Flavors develop Pigments changeWhen cooked myoglobin turns greyish-brown; white meats change from pink to opaque-white. Pathogens are destroyedFor whole cuts bacteria on outside, not center so can cook to rare stage, not true for groundTenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service7Methods of heat transfer2014Oklahoma Cooperative Extension Service8Conduction: direct transfer of heat by contact from one substance to anotherConvection: transfer of energy in a fluid (such as a gas or liquid)Radiation: transfer of energy through empty space (infrared waves)

2014Oklahoma Cooperative Extension Service9Cooking methodMethod of heat transferRoast/BakeRadiation, convectionBroilingRadiationBoiling, steaming, frying, simmering, poaching, stewingConduction (from fluid)Conduction (of fluid)BraisingConduction (from fluid & from vessel)Convection (not usually an issue because the small amount of liquid exists is usually very dense a& therefore doesnt circulate)MicrowaveRadiation Cooking method chosen depends on2014Oklahoma Cooperative Extension Service10Natural tenderness of the meat cut (type of meat, age of animal, cut, tenderizing treatments)Amount and type of connective tissueLeanness of the meatSize and thickness of the cut of meat

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Wholesale meat cutsThe parts of the animals are similar. In general, parts of the animals that get more exercise will be less tender than those that receive less. Those that are more tender will be best cooked with dry heat methods, those that receive more benefit from moist heat methods. Younger animals are generally more tender to begin with than older animals. Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service11Cooking methods2014Oklahoma Cooperative Extension Service12Dry heatNo liquid, but can use fat or oil; use for tender or medium-tender cutsMoist heatFrom highly exercised, less tender parts of animals and older animalsCuts have high content of meat extractives that provide flavor, higher in collagenMethods combining moist & dry heat

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service12Dry heat methods2014Oklahoma Cooperative Extension Service13

RoastingGrilling (broiling)Fan-grillingPan-grillingPan-frying (shallow frying)SautingStir-fryingDeep-fryingRoasting:Meat is cooked uncovered, in hot air, in an oven. Meat may also be roasted revolving on a spit over a fire.Grilling (broiling):Quick cooking by direct heat from a gas flame or an electric element. Meat may be placed under or over the heat source.Barbecuing: Meat is cooked on a grid or spit over glowing coals or gas flame.Fan-grilling:Cooking in a multi-function oven using radiant heat from the grill (upper) element and heated air circulated by a fan. A thermostat controls the temperature and the oven door is kept closed. Suitable for tender grilling cuts and some roastsPan-grilling:Meat is cooked on a pre-heated heavy, dry fry pan or ridged iron grill pan (griddle pan), or metal hot plate. This is not frying. The cooking surface may be lightly greased, or the meat brushed with oil before cooking, but no further fat is added. Any fat drippings should be poured off as they accumulate. The meat is cooked uncovered.Pan-frying (shallow frying):Meat is cooked in a small amount of hot fat or oil (usually about 3-12mm depth), in an uncovered pan. A suitable method for thin cuts of tender meat.Sauting:"Saut" literally means "to jump". Small pieces of food are tossed (either by shaking pan or using a spatula or similar utensil) as they cook in a little hot oil or fat in a saut pan (like a fry pan but slightly deeper). A suitable method for thinly sliced, small pieces of tender meat. A saut may be finished with a sauce cooked in the pan.Stir-frying:Finely cut food rapidly stirred and tossed as it is fast-cooked in a little hot oil, usually in a wok, over high heat.Deep-frying:Food cooked by being immersed in hot oil or fat.

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service13Moist heat methods2014Oklahoma Cooperative Extension Service14

BraisingPot-roastingStewing or CasserolingSimmeringPoachingPressure Cooking

Braising:Meat is first browned in a minimum of fat or oil, then cooked gently with vegetables and a small amount of liquid in a tightly covered pot or casserole on the stove top or in the oven. Used for serving-sized pieces of meat as well as for larger cuts.Pot-roasting:The term used for larger cuts or joints of meat cooked as for braising, but without any (or with barely any) liquid. A good method for less tender roasting cuts such as fresh beef silverside, topside and chuck roasts.Stewing or Casseroling:Meat cut into small pieces or cubes is cooked at a low temperature or gentle simmer in liquid, usually with vegetables, in a covered pan on the stove top or in the oven. The meat may be browned first.Simmering:Gentle cooking in liquid just below boiling point so that the surface barely ripples. Meats for simmering may be cut small, or in large pieces, e.g. corned beef silverside.Poaching:Food is cooked very gently in liquid below simmering point. Liquid is hot but should not exceed a mere tremble, i.e. less movement than simmering.Pressure Cooking: Cooking in liquid and steam under pressure, which increases temperature and reduces cooking time to about one third of normal time. A suitable method for less tender meat cuts, which normally need long, moist heat cooking, e.g. ox tongue and beef shin.

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service14Combination methods: dry & moist2014Oklahoma Cooperative Extension Service15Microwave CookeryGives different results from conventional cooking methods and it is not always a time saver. Generally, meat cooks better, and more evenly, at lower power settings. Size and shape of the meat cut affect evenness of cooking and the time required.Covered RoastingMeat is enclosed, either in an oven-bag or covered roasting pan, trapping some steam, and cooked in the ovenVariation is fry pan "roasting", cuts are first browned in a hot fry pan, heat is reduced, lid put on, and cooking is completed

Microwave Cookery:Microwave cookery is electro-magnetic. It is neither a dry nor moist technique, but the microwave oven can be used to roast, simmer, braise and casserole meats. However, it gives different results from conventional cooking methods and it is not always a time saver. Generally, meat cooks better, and more evenly, at lower power settings. Size and shape of the meat cut affect evenness of cooking and the time required.Covered Roasting:This is not true roasting as the meat is enclosed, either in an oven-bag or covered roasting pan, thus trapping in some steam, and cooked in the oven. A variation is fry pan "roasting", example: small lamb leg cuts are first browned in a hot fry pan. Heat is then reduced, the lid put on, and cooking is completed.

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service15Chemical tenderization 2014Oklahoma Cooperative Extension Service16Proteolytic enzymes (protein-splitting enzymes)Papain (papaya), bromelain (pineapple), actinidin (kiwifruit)Reason why you cant use these fruits fresh in gelatinAcids in marinades (vinegar, citrus, wine)Acids act mainly on the surface, if left too long the surface becomes mushyWith no acid ingredient marinades only add flavor

Chemical tenderizationProteolytic enzymes (protein-splitting enzymes)Papain (papaya), bromelain (pineapple), actinidin (kiwifruit)Reason why you cant use these fruits fresh in gelatinAcids in marinades (vinegar, citrus, wine)Acids act mainly on the surface, if left too long the surface becomes mushyWith no acid ingredient marinades only add flavor

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service16Physical tenderization2014Oklahoma Cooperative Extension Service17Grinding, mincing, choppingPounding Cutting or needling

Grinding, mincing, chopping: Meat is put through a chopper, mincer or grinding machine to break up connective tissue and muscle tissue into small pieces.Pounding: Meat is pounded with a meat mallet (the mallet may have a rough, toothed surface) to break down muscle and connective tissue. This method is used for individual portioned cuts, steaks or schnitzels, not whole joints.Cutting or needling: Steaks can be tenderized using a revolving machine with tiny blades, which make very fine cuts in the meat, breaking up less tender tissue. This may be used on boneless beef steaks such as topside, silverside, thick flank or blade

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service17The searing myth2014Oklahoma Cooperative Extension Service18Meat is cooked at a high temperature so a caramelized crust formsDoes: develop a flavorful crustDoes not: seal in flavors or juices

Donenesswhy it matters2014Oklahoma Cooperative Extension Service19UndercookingSafety issuesUnderdeveloped flavorRaw textureOvercooking yields tough, rubbery, stringy, dry, excessive shrinkage of protein with loss of water from muscle fibers, collagen converted to gelatin so fibers no longer adhere to each other (strings)

Avoid hockey puck qualityTenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service19Beef steak doneness by colorBest option to determine doneness.A thermometerCooking to less wellFor whole cuts bacteria is on the outside, not center so can cook to rare stage, not true for ground

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Determining doneness2014Oklahoma Cooperative Extension Service21Only one sure methodYou cant tell when meat is safely cooked by appearance Any cooked, uncured red meats including pork can be pink, even when meat has reached a safe internal temperature

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service212014Oklahoma Cooperative Extension Service22CategoryFoodTemp (F)Rest TimeGround Meat & Meat MixturesBeef, Pork, Veal, Lamb160NoneTurkey, Chicken165NoneFresh Beef, Veal, LambSteaks, roasts, chops1453 minutesPoultryChicken & Turkey, whole165NonePoultry breasts, roasts165NonePoultry thighs, legs, wings165NoneDuck & Goose165NoneStuffing (cooked alone or in bird)165NonePork and HamFresh pork1453 minutesFresh ham (raw)1453 minutesPrecooked ham (to reheat)140NoneTenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service22Endpoint temperatures, food safety and resting time

2014Oklahoma Cooperative Extension Service23During rest time, internal temperature remains constant or continues to rise, which destroys harmful microorganismsResting time2014Oklahoma Cooperative Extension Service24When meat is removed from heat, it needs to restAllows juices to equalize throughout the meat, less lost when cutTent with foil to keep the meat warm Resting time for particular cuts varyUsually between 3 and 20minutes

Resting and juiciness Without restRested2014Oklahoma Cooperative Extension Service25

Source: http://www.seriouseats.com/2009/12/how-to-have-juicy-meats-steaks-the-food-lab-the-importance-of-resting-grilling.htmlPutting it tenderly together2014Oklahoma Cooperative Extension Service26Choose the animal (type of meat)Choose the cutChoose the cooking methodDry heatGive cross-over cuts some help (physical tenderization, chemical tenderization)Moist heat + timeCombo methodKnow when its doneFood safety firstPreference secondLet it restResources2014Oklahoma Cooperative Extension Service27USDA Food Safety and Inspection Service at http://www.fsis.usda.gov/wps/portal/fsis/home http://www.beefitswhatsfordinner.com/ http://www.porkbeinspired.com/index.aspx http://www.eatchicken.com/ For more information check these resources: USDA Food Safety and Inspection Service at http://www.fsis.usda.gov/wps/portal/fsis/home http://www.beefitswhatsfordinner.com/ http://www.porkbeinspired.com/index.aspx http://www.eatchicken.com/

Tenderness: How to Cook Meat2014Oklahoma Cooperative Extension Service272014

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