{"id":49087,"date":"2017-07-03T11:15:04","date_gmt":"2017-07-03T15:15:04","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=49087"},"modified":"2021-08-26T13:53:18","modified_gmt":"2021-08-26T17:53:18","slug":"how-to-cook-meat-cooking-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/how-to-cook-meat-cooking-tips\/","title":{"rendered":"How to Cook Every Type of Meat (And Tofu)"},"content":{"rendered":"
\"How<\/div>\n

Good news for newbie chefs! Most go-to animal protein sources<\/a> are pretty difficult to mess up, says Rocco DiSpirito<\/a>, professional chef and author of The Negative Calorie Diet.<\/a> But cooking fish, fowl and red meat can be intimidating, especially if you\u2019ve never really done it. How do you know when that turkey burger<\/a> is done? Which cut of beef is best? It\u2019s about time you learn how to cook protein once and for all.<\/p>\n

RELATED:<\/strong> Cooking for One? 9 Tips to Save Time and Money<\/a><\/p>\n

Whether it\u2019s chicken, fish, steak, or tofu, the stuff is really <\/em>good for you. \u201cProtein is what your body primarily needs for fuel,\u201d says DiSpirito. \u201cIf you don\u2019t get enough of it, your muscle mass can start to decompose.\u201d According to the Office of Disease Prevention and Health Promotion, around 10 to 35 percent<\/a> of our daily calories should come from protein. (If you work out regularly, that number should be on the higher end of the spectrum in order to help repair broken-down muscles.)<\/p>\n

From knowing the right cut to purchase to applying the best cooking tricks even the pros use, we\u2019ve got you covered with this beginner\u2019s guide to cooking protein.<\/p>\n

RELATED:<\/strong> What 25 Grams of Protein Looks Like<\/a><\/p>\n

How to Cook Every Type of Meat (And Tofu)<\/h3>\n
\"How
Photo by Carmen Sturdy \/ Daily Burn<\/a><\/em><\/figcaption><\/figure>\n

Cooking Chicken<\/strong><\/h3>\n

Chicken is a winning option for health-conscious cooks. It packs iron<\/a>, potassium, and vitamin A, while remaining low in fat. It\u2019s also slow to digest, meaning it keeps you full, and packs up to 25 grams of protein per three-ounce serving, according to the U.S. Department of Agriculture<\/a>. This bird is incredibly versatile, too. \u201cIt gives you a broad, blank canvas to riff on, so you can really experiment with flavor,\u201d says DiSpirito. You can microwave it, bake it, roast it \u2014 but the most common way to start is by grilling a boneless, skinless chicken breast.<\/p>\n

What to buy: <\/strong>Leg meat has more cholesterol, says DiSpirito, so stick with the breast if you\u2019re watching your intake. Otherwise, it\u2019s OK to enjoy drumsticks now and then, as those legs contain myoglobin, which is what makes the meat dark. It also signals an abundance of nutrients and minerals like zinc, folic acid, selenium and phosphorous. Going\u00a0boneless and skinless is the simplest way to get started. If important to you, look for organic or humanely raised<\/a> chicken.<\/p>\n

RELATED:<\/strong> 16 Healthy Chicken Recipes That Don\u2019t Suck<\/a><\/p>\n

How to cook it: <\/strong>First off, cooking chicken inherently comes with a risk of salmonella. Many people \u201cwash\u201d chicken before cooking it, but DiSpirito says that spreads bacteria instead of preventing it. When you\u2019re done cooking, too, wipe down your surfaces with apple cider vinegar<\/a> instead of a bleach solution.<\/p>\n

If you\u2019re cooking the meat on the grill or stove, chicken needs to reach 160 degrees to be fully done. Don\u2019t go over that, as the meat will start to dry out. DiSpirito suggests beginners use a pocket thermometer that has a digital readout of the meat\u2019s internal temperature. \u201cOnce it reaches 150 degrees, pull the chicken off and allow it to rest (or sit away from a heat source) for a few minutes,\u201d he says. \u201cIt\u2019ll go up the last 10 degrees by the time you slice into it and serve.\u201d<\/p>\n

Try this recipe:<\/strong> Easy One-Pot Baked Pesto Chicken<\/a>\u00a0<\/strong><\/p>\n

\"How
Photo: Perry Santanachote \/ Daily Burn<\/a><\/em><\/figcaption><\/figure>\n

Cooking Fish<\/strong><\/h3>\n

Fish is a lean source of protein (about 19 to 26 grams for three ounces) and doesn\u2019t have any of the cholesterol that chicken leg has. The FDA recommends<\/a> eating eight to 12 ounces of fish that have low mercury levels (like salmon, shrimp and cod) each week. They also provide omega-3<\/a> fatty acids (good for cholesterol and blood pressure<\/a>), and iron.<\/p>\n

What to buy: <\/strong>Look for local, wild fish (avoid the farmed variety), and opt for a whole fish whenever you can, says DiSpirito. It\u2019s more likely to be fresh and less expensive. (Plus, your supermarket will typically filet it for you for free.) Steer clear of tilapia, says DiSpirito, since it\u2019s usually farm-raised.<\/p>\n

RELATED: <\/strong>9 Foil Packet Recipes for Easy Summer Dinners<\/a><\/p>\n

How to cook it: <\/strong>\u201cOvercooked fish is not a pleasant experience. You can tell it\u2019s reached that point when there\u2019s a white film of liquid protein that shows up on the flaky layers,\u201d says DiSpirito. Cook it at a low heat to avoid that. You\u2019ll know it\u2019s done when the fish is opaque and separates easily with a fork. White fish, like halibut and flounder, are best served fully cooked (about 145 degrees, according to the FDA<\/a>). But heartier varieties like tuna can be rare, says DiSpirito.<\/p>\n

Try this recipe: <\/strong>Grilled Fish Tacos<\/a><\/p>\n

\"How
Photo by Perry Santanachote \/ Daily Burn<\/a><\/figcaption><\/figure>\n

Cooking Red Meat<\/strong><\/h3>\n

Rare, medium, well done? Cooking red meat can be more advanced. But it\u2019s worth it \u2014 lean red meat provides important nutrients like iron<\/a> and protein. Just indulge in moderation: The American Institute for Cancer Research<\/a> recommends limiting your red meat intake to 18 ounces per week<\/p>\n

What to buy: <\/strong>For kitchen newbies, DiSpirito\u2019s a big fan of skirt steak. It\u2019s \u201cnot expensive, really hard to overcook and kind of gets better the more you cook it,\u201d he says. Sirloin, hangar cuts and tenderloin are also great budget-friendly options. When you shop, request a fresh cut or ask how recently the meat was butchered. If you\u2019re choosing from a display case, Dispirito says to keep an eye on the color of your meat. Discolored spots can indicate improper handling, and a darker shade of brown reveals it\u2019s been sitting a while.<\/p>\n

How to cook it: <\/strong>Rare starts in the 120-degree range, according to DiSpirito, so use a meat thermometer to monitor your dish. It\u2019s all about practice until you know what rare, medium and well-done range look like when you cut into it. When you\u2019re slicing your meat, cutting against the grain will help preserve a steak\u2019s tenderness and prevent it from being too chewy. Look for the string-like strand of protein, says DiSpirito, and cut perpendicular to that.\u00a0\u00a0\u00a0<\/strong><\/p>\n

Try this recipe: <\/strong>Steak and Quinoa Salad<\/a><\/p>\n

\"Healthy
Photo by Perry Santanachote<\/a><\/figcaption><\/figure>\n

Cooking Turkey<\/strong><\/h3>\n

You\u2019ll get serious bang for your buck with this meat. \u201cIt\u2019s got great flavor, is really low in fat, and it shrinks less than chicken or beef when you cook it, so it\u2019s super filling,\u201d DiSpirito says. You\u2019ll also find a ton of good-for-you minerals in turkey, like iron, zinc, phosphorous, potassium and all the B vitamins<\/a>.<\/p>\n

What to buy: <\/strong>\u201cLook for packages that don\u2019t say previously frozen, as that affects the flavor and mouth feel dramatically,\u201d says DiSpirito. If you\u2019re able, shop for local meat that hasn\u2019t been factory farmed. DiSpirito says those are typically on the leaner side because the birds have more outdoor activity.<\/p>\n

How to cook it: <\/strong>Turkey dries out quickly because of the lower fat and high-protein content. DiSpirito recommends using a meat thermometer to ensure the turkey reaches 145 to 150 degrees. Once it does, take it off the heat source. Meatballs using ground turkey are a simple way for beginners to get cooking. Another suggestion: Pound turkey cutlets so they\u2019re super thin, then brush them with a puree of olive oil and your favorite seasonings.\u00a0<\/strong><\/p>\n

Try this recipe: <\/strong>Turkey Meatball Soup<\/a><\/p>\n

\"Stirfry\"
Photo: Perry Santanachote \/ Daily Burn<\/a><\/figcaption><\/figure>\n

Cooking with Tofu<\/strong><\/h3>\n

Is meat off the table for you? With 10 grams of protein in half a cup, tofu is a solid protein option. DiSpirito says you\u2019ll get all nine of the essential amino acids <\/a>that your body needs but doesn\u2019t naturally produce. You\u2019ll score 434 mg of calcium, too, which covers about 43 percent of your daily needs. That said, DiSpirito suggests limiting your intake because tofu is a processed food<\/a>. Having a serving of tofu for added protein isn\u2019t bad per se, but DiSpirito recommends choosing other options when possible.<\/p>\n

\u00a0<\/strong>What to buy: <\/strong>It depends on what you\u2019re making: tofu comes in very firm and soft varieties. \u201cThe firmer it is, the easier it is to cook without it breaking in the pan,\u201d says DiSpirito. Adding protein to a frittata? Go with a firmer\u00a0option. If you\u2019re looking to crumble some in a salad, buy a softer variety.\u00a0<\/strong><\/p>\n

How to cook it: <\/strong>\u201cIt\u2019s very easy to cook, and there are so many applications,\u201d says DiSpirito. \u201cIt has a relatively mild flavor, so it\u2019s really what you serve with it that\u2019s most important.\u201d He recommends pressing out<\/a> the water for a firmer texture, then glazing it with balsamic vinegars before throwing it in the skillet for a few minutes.\u00a0<\/strong><\/p>\n

Try this recipe: <\/strong>Asparagus, Mushroom and Tofu Stir-Fry<\/a><\/p>\n

Originally published April 2016. Updated June 2017.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Grossed out by raw meat? Feel more confident in the kitchen and learn how to cook with this guide to preparing every type of meat. <\/p>\n","protected":false},"author":65,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11],"tags":[162,204,80,311,341,352,327],"class_list":["post-49087","post","type-post","status-publish","format-standard","hentry","category-diet-nutrition","category-health","category-health-hacks","tag-chicken","tag-cooking","tag-protein","tag-red-meat","tag-tax1living-well","tag-tax2weight-loss","tag-turkey"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/49087","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=49087"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/49087\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=49087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=49087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=49087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}