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5 suitable foods:1. Root vegetables (carrots, potatoes)2. Meat and poultry3. Green vegetables (broccoli, spinach): Boiled then refreshed with cold

water to retain color and texture.4. Cured meats5. Farinaceous foods (pasta, rice): Involving stirring Commonly used utensils and equipment:- Stove- Electric stockpots,- Spiders- Balers- Ladles- Chinois- FiltersOutline a procedure:- Putting a lid on the saucepan will conserve energy and bring liquid to

the boil faster. - Remove lids when boiling, except vegetables. - Food being boiled should be fully immersed. - Allow for evaporation of the cooking liquid- Skim off any scum forming on the surface of the water, to prevent

discoloration of the liquid. - Always pour away from the body when removing hot stock or hot

liquids.- Do not use bicarbonated of soda to preserve the colour of green

vegetables as it breaks down the cellular structure and destroys the vitamins

- Never boil green vegetables with the lid on as they will discolor and possibly overcook.

5 safety and hygienic work practices one must consider:1. Follow correct personal hygiene rules prior to cooking2. Ensure cleaning cooking utensils and containers3. Beware of removing lids from saucepans when contents are boiling as

steam burns. - Remove lid away from the body. 2 associated culinary terms: Simmering: More gentle from boiling, Foods are cooked in gently boiling water at around 95-98 degrees celsius. Blanching: food is boiled for a short period, then is refreshed by plunging into rinsed water to stop the cooking process, this can cause the cells to open and strong flavors, blood and impurities can be leached out whereas boiling water starts to cause cells to close and seal in the flavors. Common problems associated with this cooking method when cooking: Discolored boiled eggs - over cookedCloudy stock - boiled too vigorously or not skimmed effectivelyPasta too soft - over cooked or held to long before serviceHow it effects the nutritional value of food:- Loss of water double vitamins B and C is high

- Reusing boiling water in stock, soups and gravies is a good way of retaining the lost of vitamins.

Recipes: Mashed Potatoes Ingredients: 1 1/2 ibs yukon gold potatoes, peeled and quartered length-wise1/2 teaspoon of salt4Tbsp heavy cream2 Tbsp butter1 Tbsp milkSalt and pepperPotato masherMethod: 1. Put potatoes into a saucepan. Add 1/2 teaspoon salt. Add water until

potatoes are covered. Bring to boil, reduce heat and simmer, covered, 15-20 minutes, or until done - a fork can easily be poked through them.

2. Warm cream and melt butter, together, either in microwave or in a pan on the stove. Drain water from potatoes. Put hot potatoes into a bowl. Add cream and melted butter. Use potato masher to mash potatoes until well mashed. Use a strong spoon to beat further, adding milk to achieve the consistency you desire. (Do not over-beat or your potatoes will get gluey.) Salt and pepper to taste.

(Serves 4)

Boiled eggs: Ingredients2 eggs, at room temperatureButtered toast fingers, to serve2 tsp sea salt1/2 tsp cracked black pepper1/4 tsp paprika1/4 tsp ground cuminMethod: 1. Place eggs in a saucepan. Cover with cold water. Cover and bring to

the boil over high heat. Reduce heat to medium. Simmer gently for 3 minutes.

2. Remove pan from heat. Using a slotted spoon, transfer eggs to egg cups. Using a spoon, carefully remove tops from eggs. Serve with toast and spread.

BOILING

Boiling is where food is completely immersed in liquid and requires rapid movement of cooking, it is mainly cooked at a boiling point of 100 degrees Celsius.

3

Poaching

Poaching is the principle of cookery where food is submerged completely in liquid just below boiling 93-95 degrees Celsius. There should be no visible movement of the liquid when cooking is in progress.

5 suitable foods:1. Seafood 2. Poultry3. Fruit (Fresh or dried fruit) 4. Meat: (Use tender cuts)5. Offal: Pre-cooked. (brains) Commonly used Utensils and equipment- Pots and saucepan- Spoons- Ladles- Spatulas- Baskets and fish - KettlesOutline a procedure: - Heat liquid to boiling point and reduce the temperature until little liquid

movement is occurring. - Gently lower food into the cooking liquid (cover according to food item) - Allow food to remain in liquid until cooked- Remove food and reserve liquid for sauce if required- Food needs to be completely immersed during the cooking process- Temperature must remain 93-95 degrees celsius, for little movements

to ensure food is not toughening the protein, break up texture or shrink delicate food.

5 safety and hygienic work practices one must consider:1. Follow correct personal hygiene rules prior to cooking 2. Ensure cleaning of cooking utensils and containers3. Be cautious for lids from saucepans when contents are poaching as

steam burns. 4. Remove lid away from body. burns. Therefore, ensure the lid can be

moved away from the body.2 Associated culinary terms:Submerged - To place food below water or other liquidCartouche - A circle of greaseproof used to keep moisture in and food submergedCommon problems associated with this cooking method when cooking: Poached fish is too rubbery or touch - the temperature of the liquid is too high. The food breaks up - Temperature is too high and food becomes overcooked. Fruit is discolored - Fruit not fully submerged. Oxidation had occurred through exposure to air after peeling. How it effects the nutritional value of food:- Loss of water-soluble vitamins in process. Vitamins B and C are affected.- Makings of stocks, sauces, gravies and soups from the

left over liquid help retains the vitamins otherwise lost.

Recipes: Poached salmon seasoned with fresh dillIngredients: 4( (4 ounce) fillets salmon1 Bunch fresh dill tied with kitchen twine2 cubs chicken stockMethod:1. Place the salmon fillets in a large pot, 2. and pour in the chicken stock. Bring to a boil, 3. reduce heat to low, and place dill in the pot. 4. Cover, and cook 15 minutes, or until fish is easily flaked with a fork.

Poached chicken with basil-lemon sauceIngredients: 4 boneless chicken breast halves, without skinmarinade3 tablespoons fresh chopped basil, or 1 tablespoon dried basil leaves juice of 2 lemons, or about 1/3 cup1 tablespoon olive oil or canola oil4 cloves garlic, choppedfresh basil or fresh parsley for garnishMethod: 1. Put chicken breasts between sheets of plastic wrap; gently pound to even thickness for even and quick cooking.2. Combine marinade ingredients in a plastic food storage bag; add chicken and refrigerate for 1 to 2 hours. Heat an oiled grill pan, grill rack, or broiler pan. Arrange chicken on hot pan or rack and grill or broil for about 10 to 12 mins, turning often. Serve with fresh basil leaves or parsley, if desired.Serves 4.

4

Steaming

Where food is cooked with heat in the form of steam surrounding the food. The steam needs to be contained within the cooking vessel.

5 suitable foods:1. Meats - Tender cuts2. Poultry - Any type, whole or portioned 3. Vegetables - green vegetables will discolor 4. Seafood - Any type, whole or portioned 5. Puddings - sponge puddings Commonly used utensils and equipment:- Steamers- perforated trays- Baskets- Lids- tongs.Outline a procedure:- Prepare food as desired- Place water in the lower section of the steamer and

must keep boiling during the entire cooking process. Maintain steam level from replenishing water.

- Place food on the perforated tray. Ensure steamer is sealed to prevent loss of steam. Ensure space around food to allow cooking.

- When food is cooked, remove from steaming, lift it towards your body so steam can go away from your body to avoid burning yourself.

5 safety and hygienic work practices one must consider:1. Follow correct personal hygiene rules prior to cooking 2. Ensure cleaning of cooking utensils and containers3. Be cautious for lids from steaming as steam burns. 4. Ensure the lid can be moved away from the body. 2 Associated culinary terms:Direct steaming - Where the food is in direct contact with the steamIndirect steaming - Where there is a barrier between the food and the steam Common problems associated with this cooking method when cooking: Steamed pudding is heavy - wrong proportions of ingredients Flavorless and not crisp - over cookedVegetables are not equally cooked - uneven portion sizeSteamed pudding is soggy - needs wrapping to prevent moisture from enteringHow it effects the nutritional value of food:

Is an extremely nutritious method of cookery because there is less nutrients loss then other methods. The foods natural colors, flavors and Vitamin C remains the same. Recipes: Steamed Blue swimmer crabs Ingredients: 1kg fresh green (uncooked) blue swimmer crabs½ medium red capsicum, seeds and membranes removed1 small red onion, finely sliced2 tablespoons ginger, julienned (cut into thin sticks)3 garlic cloves, roughly chopped6 tablespoons light soy sauce2 tablespoons malt vinegar2 teaspoons sesame oil2/3 cup chicken stock or waterMethod: 1. Place crab on chopping board, top-shell side down, and using a large chefʼs knife or cleaver chop entire crab in half, vertically. Cut each half into 4 pieces. Remove and discard hairy bits around shell.2. Place crab in a shallow heatproof bowl that will fit inside a steamer basket. Place bowl inside steamer and position over a deep saucepan or wok of boiling water; steam, covered, for 7-8 minutes or until cooked (the flesh should be white rather than translucent).3. Serve immediately

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11 March 2013 Volume VII

Steamed Buns with BBQ PorkIngredients: Steamed Blue swimmer crabs Ingredients: 1kg fresh green (uncooked) blue swimmer crabs½ medium red capsicum, seeds and membranes removed1 small red onion, finely sliced2 tablespoons ginger, julienned (cut into thin sticks)3 garlic cloves, roughly chopped6 tablespoons light soy sauce2 tablespoons malt vinegar2 teaspoons sesame oil2/3 cup chicken stock or waterMethod: 1. Mix together pork, barbecue sauce, eschalots, chicken stock, soy sauce,oil and sugar. Chill in refrigerator for at least 6 hours.Prepare dough for Chinese Steamed Buns. Shape dough into balls. Roll each out into a flat circle. Put 1 tablespoonful of prepared pork mixture in the centre of each circle, and wrap dough around filling.Place seams down onto greaseproof paper squares. Let stand until doubled, about 30 minutes.Bring water to a boil in wok, then reduce heat to medium; the water should still be boiling. Place steam-plate on a small wire rack in the middle of the wok. Transfer as many buns, still on greaseproof paper, as will comfortably fit onto steam-plate,

leaving 2 to 5cm between the buns. At least 5cm space should be left between steam-plate and the wok. Cover wok with lid. Steam buns over boiling water for 15 minutes. Ensure that water does not come in contact with the buns.5. REMOVE LID BEFORE you turn off heat, or else water will drip back onto the bun surface and produce yellowish "blisters". Continue steaming batches of buns until all are cooked.

6

Stewing

Stewing is the slow cooking of food covered with liquid giving a concentrated colour and flavor to the food and sauce. Food are then served without being drained.

5 suitable foods:1. Tougher or cheaper cuts of meat - lamb, beef, pork

and chicken 2. Fish - fresh, ocean or shellfish (using slow heat)3. Green Vegetables - broccoli, peas, 4. Root vegetable - potatoes, carrots 5. Fruit - including apples, figs, peaches and pineappleCommonly used utensils and equipment:- Bratt pans- Casserole dishes- Choice of pan or dish depends on the amount- Plastic or Wooden spoon (metal can discolor the food) Outline a procedure:- Food is prepared for stewing is cut into bite-size, even

sized pieces (should be cut into 3cm cubes). The ingredients are covered with a liquid and medium heat applied to begin the cooking process.

- Seasoning and flavoring are added prior to cooking. The tougher cuts that are used when stewing become tender during cooking process.

- Never boil stews- A stew can be left to cook unattended for long periods of

time before serving- Stews can be reheated which can actually improve the

flavor. 5 safety and hygienic work practices one must consider:1. Follow correct personal hygiene rules prior to cooking2. Ensure cleaning of cooking utensils and containers3. Use a pot appropriate size of the recipe4. Use appropriate heat-proof gloves when removing

container from the stove 5. Beware of removing lids from a stewing nit as steam

burns, ensure the lid can be moved away from the body. 2 Associated culinary terms:Bouillabaisse: A French fish soup/stewRoux or Beurre manie`: Dough consisting of equal parts of butter and flour.Meat is tough: Meat undercook; meat too tough for length of cooking time. Sauce is too greasy: Stew not skimmed adequately; fat not trimmed from meat; stew left standing too long prior to service.

Stew light brown when it should be white: Stock is too dark, roux overcooked, stew is burnt during cooking process. How it effects the nutritional value of food:There is little loss in the process of stewing from the ingredients as all the vitamins remain in the liquid used in the sauce for service.

RecipesRatatouille Ingredients: 4 tomatoes3 tbs olive oil1 large onion, chopped1 red capsicum, diced1 yellow capsicum, diced1 eggplant, diced1 tbs tomato puree1/2 tbs chopped fresh thyme2 tbs torn fresh basil leaves2 garlic cloves, crushedMethods: Score a cross in the base of each tomato and plunge into a bowl of boiling water for 20 seconds. Peel the skin fromthe tomatoes and discard.Chop the tomato flesh into medium dice. Heat the oil in a frying pan over medium heat and add the onion. Cook for 2-3 minutes then add the capsicum and cook for a further 5 minutes. Transfer the onion and capsicum to a plate and set aside. Add the eggplant to the pan and cook over medium heat for 5-6 minutes. Return the onion and capsicum to the pan and stir in tomato puree. Add thyme and tomatoes.Reduce heat to low, cover and cook for 15 minutes, stirring occasionally. Stir in the basil and garlic. Serve warm either on its own or with roast meat or fish.

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Thai-Style Pork stewIngredients: 2 lbs pork loin, cut into four pieces2 cups julienned red bell peppers1/4 cup teriyaki sauce2 tablespoons rice wine vinegar or 2 tablespoons white wine vinegar1 teaspoon crushed red pepper flakes2 cloves garlic, minced1/4 cup creamy peanut butterMethod: 1. Place everything except the peanut butter in crockpot.2. Cook on low setting for 8 hours.3. Remove pork and chop coarsely.4. Add peanut butter to crockpot, stirring to incorporate in sauce.5. Return pork to crockpot.6. Serve over rice, with chopped scallions and chopped peanuts on top, with a lime wedge on the side.

8

Braising

Braising is when food is slowly cooked in liquid in a firm lidded, heatproof vessel.

5 suitable foods:1. Lamb2. Sweet bread3. Poultry (feathered game) 4. Root Vegetables5. Green vegetablesCommonly used utensils and equipment:- Brassiere- Heavy, thick-sided pan with tight fitting lid- Saute` pans to seal the meat- Ladles- ChinoisOutline a procedure:- Braised dishes are to be prepared in the oven or on the

stove on low heat. - Vegetables are blanched before cooking, a mirepoix is

often the basis of the pan to improve flavour and colour to the sauce

- The meat is sealed in hot oil to retain the meat juices. This will provide flavor and color to the base sauce.

- The process is very slow and allows the interchange of flavors from the food and the liquid.

- The temperature for braising is 180-200 degrees celsius for meat and 140-160 degrees celsius for vegetables.

- Use a skewer for testing if the food is cooked or not. (if the food can be pushed in with little resistance that means the food is cooked)

5 safety and hygienic work practices one must consider:1. Follow correct personal hygiene rules prior to cooking2. Ensure cleaning of cooking utensils and containers3. Use a pot appropriate to size of the recipe4. Use appropriate heat proof gloves/pot mitt when

removing container from stove 5. Remember to be careful when lifting or transporting the

hot container2 Associated culinary terms:Mirepoix - evenly diced vegetables; usually a combination of celery, onion, carrot or turnipLarding - Used to improve the flavor of meat before braising. It is the insertion of pork back fat or bacon fat into the joint or cuts of meat. Common problems associated with this cooking method when cooking: Loss of liquid or over thickening - the temperature is too high during the cooking process or the lid is not tight enough

Sauce too thin - To much liquid is used at the stat of the cooking process Meat has shrunk too much - The meat has been cooked too longHow it effects the nutritional value of food:Minimal nutrient loss occurs in this cookery method as all the nutrients lost from the meat and vegetables remain in cooking liquid and are reused as part of gravy or sauce for service.

Recipes: Fresh Pork chops with fresh tomato soupIngredients: 2 tablespoons olive oil, divided1 large onion, halved and thinly sliced4 pork loin chops, 1 inch thicksalt to tasteblack pepper to tastegarlic powder to taste1/2 pint red grape tomatoes, halved1/2 pint yellow grape tomatoes, halved3 cloves garlic, diced1 tablespoon dried basil2 1/2 teaspoons balsamic vinegar4 ounces feta cheese, crumbledMethod: 1. Heat 1 tablespoon oil in a skillet over medium

heat. Stir in the onion and cook until golden brown. Set aside.

2. Heat 1/2 tablespoon oil in the skillet. Season pork chops with salt, pepper, and garlic powder, and place in the skillet. Cook to desired doneness. Set aside and keep warm.

3. Heat remaining oil in the skillet. Return onions to skillet, and stir in tomatoes, garlic, and basil. Cook and stir about 3 minutes, until tomatoes are tender. Mix in balsamic vinegar, and season with salt and pepper. Top chops with the onion and tomato mixture, and sprinkle with feta cheese to serve.

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Braised steak and onions Ingredients: 1 kg round steakflour2 tablespoons oil60g butter or margarine4 onions1 tablespoon flour, extra2¼ cups water2 beef stock cubessalt, pepper

Method:1. Trim excess fat from meat, cut meat into pieces

approximately 5cm x 10cm. Dust each piece of meat lightly with flour, which has been seasoned with salt and pepper.

2. Peel onions, cut in half, then cut into 5mm thick slices.3. Heat oil in frying pan, add half of the meat, brown well on

both sides. Remove from pan and place in large saucepan or casserole dish, repeat with remaining half of the meat.

4. Add butter to frying pan, stif until melted and incorporated with pan juices. Add onions to pan, cook until onions are transparent. Stir in extra flour, cook a further 2 minutes.

5. Gradually add water, add crumbled stock cubes, stir over heat until sauce boils and thickens slightly, season with salt and pepper. Pour sauce over meat in saucepan, cover, simmer gently over low heat for 1½ hours, or until meat is cooked.

6. Serve with mashed potatoes and a green vegetable.

10

Roasting

Roasting is where food is cooked in an oven, often involves rotating when cooking large pieces of meat. Meat is also basted with fat from extra melted dripping, lard or oil.

5 suitable foods:1. Root vegetables2. Joint of good quality, tender meat with or without the

bone. 3. Spit-roasting (Very large joints or whole chickens)4. Poultry and feathered game

Commonly used utensils and equipment:- Specific roasting pans and racks- Ladles, spoons and meat forks are essential - Thermometer - Oven (shelves in right position)Outline a procedure:- Simple technique, meat requires trimming for cooking. - Selection of the temperature is important, depending on

food sizes and shape, as well as quality, fat content and desired degree of doneness. Meat conducts heat slowly otherwise meat can dry out. Poultry is always cooked well-done to prevent and possible transmission of bacteria.

- Roasting has a variety of methods as the chefs can have their own preference regarding the positioning of the meat.

- Slow-roasting are cooked between the temperatures of 80-100 degrees celsius.

5 safety and hygienic work practices one must consider:1. Follow correct personal hygiene rules prior to cooking2. Ensure cleaning of cooking utensils and containers 3. Use a pot appropriate to size of the recipe4. Use appropriate heat-proof gloves when removing

containers from the oven 5. Beware of removing roasting pan from the oven 2 Associated culinary terms:Carry-over cooking - The continuation of cooking when the roast is removed from the oven Sauce and accompaniments - These are sauces, gravy and food served traditionally with roastsCommon problems associated with this cooking method when cooking: Weight loss of roast - Varies with the degree of doneness and method of cookingFood tough and dry- could be overcooked, temperature too high, meat not enough basted Surface of the meat is burnt - Trussing not completed correctly, over-exposure to heat How it effects the nutritional value of food: Minimal nutrient loss occurs in this method as all nutrients lost from meat and vegetables remain in the cooking liquid and are used as part of sauce.

Recipes:Roasted Chicken

Ingredients: 1.6kg whole chicken1 lemon, halved2 teaspoons olive oil

Method: 1. Preheat oven to 220°C. Lightly grease a roasting pan.

Place a wire rack into roasting pan. Trim excess fat from chicken. Discard neck. Rinse chicken (including cavity) under cold running water. Pat-dry with paper towels. Season cavity with salt and pepper.

2. Gently squeeze the juice from half the lemon over chicken, rubbing juice into skin. Place both lemon halves into chicken cavity. Tie legs together with kitchen string.

3. Brush both sides of chicken with oil. Season chicken all over with salt and pepper. Place, breast-side up, onto rack in roasting pan. Roast for 1 hour or until juices run clear when chicken thigh is pierced with a skewer. Stand, covered, for 10 minutes. Serve with roast vegetables, if desired.

Roast Potato SaladIngredients: 1kg Lady Christl potatoes, cut into wedges60ml (1/4 cup) extra virgin olive oil1 large red onion, peeled, cut into thin wedges1 celery stick, trimmed, thinly sliced1 garlic clove, finely chopped1/2 cup chopped fresh continental parsley1/4 cup fresh oregano leaves

Method: 1. Preheat oven to 180ºC. Place the potato on a large

baking tray. Drizzle over half the oil. Season with salt and pepper. Toss to coat. Roast for 25 minutes. Add the onion to the tray. Roast for a further 30 minutes or until potato and onion are tender and golden. Set aside for 10 minutes to cool.

2. Place the potato, onion, celery, garlic, parsley and oregano in a large bowl. Season with salt and pepper. Drizzle over the remaining oil. Toss until well combined.

11

Baking

Where food is subjected to dry heat in the oven which converts the water content of the food into steam, which bakes the food. The allows the heat to be transferred more equally. Temperature for baking ranges 130-235 degrees Celsius.

5 suitable foods:1. Fish2. Chicken3. Meat4. Fruit5. All vegetablesCommonly used utensils and equipment:- baking trays- Water baths- Cooling racks- Oven including accurate thermostat essential baking. - Oven gloves Outline a procedure:- A gas oven, electric oven or a microwave can be used to

bake the food. - Oven should be preheated to ensure the oven is ready for

cooking. - Food needs to be put in the correct position in the oven - Ensure the temperature is set during the entire cooking

process. - test for doneness prior to removing from the oven. 5 safety and hygienic work practices one must consider:1. Ensure cleaning of cooking utensils and containers2. Use pot appropriate to size of the recipe3. Use appropriate heat-proof gloves when removing

containers from the oven4. Be careful wen removing baking pans from the oven due

to the weight of the content 5. Handle all equipment with care as they can be effected

by the heat 2 Associated culinary terms:Bain-marie - Tray of water that food of water are placed before cooking in the oven, this helps t cook evenly and assists the setting of the proteins through slow cooking En papillote - Refers to the cooking of food in a hot oven in a buttered and sealed envelop or greaseproof paper. Common problems associated with this cooking method when cooking: - Pastry is tough and chewy- Pastry has shrunk - Food is too dark- Uneven texture How it effects the nutritional value of food:Less nutrients are lost in this method as all nutrients from meat and vegetables are remained in the cooking liquid as part of the sauce.

RecipesBaked ApplesIngredients: 4 apples (such as Golden Delicious or Granny Smith)1 tablespoon lemon juice1/3 cup sultanas2 teaspoons vanilla essence2 tablespoons brown sugar2 tablespoons slivered almonds, toasted1 teaspoon mixed spicelow-fat custard, to serveMethod:1. Preheat oven to 180ºC. Using a small sharp knife,

remove cores from apples, leaving apples whole and bases intact. Drizzle lemon juice into apple cavities. Place apples, upright, into a ceramic baking dish.

2. Combine sultanas, vanilla essence, sugar, almonds and spice. Spoon sultana mixture into centre of each apple. Cover with foil. Bake for 15 minutes. Remove foil. Bake for a further 10 to 15 minutes or until apples are tender. Serve warm with custard.

Baked Rice CustardIngredients: 3 eggs, well beaten1/2 cup sugar1/4 teaspoon salt2 cups milk, scalded1 cup cooked rice1/4 cup raisins1 teaspoon vanilla extract1/4 teaspoon ground cinnamon1 tablespoon butter, slicedMethod: 1. Combine eggs, sugar and salt.2. Stir in hot milk slowly.3. Add cooked rice, raisins and vanilla.4. Pour into buttered 1 ½-quart baking dish.5. Set in pan of hot water.6. Bake for 30 minutes in 325 degree oven then stir.7. Sprinkle with cinnamon and dot with butter.8. Continue baking for 60-70 minutes or until set.

12

Grilling

Grilling is where food is cooked by radiated heat from above or below the food. The heat can be gas, electricity or charcoal.

5 suitable foods:1. Any fruit2. Any vegetables3. Fish scaled, skinned and fins cut off or 4. Whole small or flat fish even fillets suitable under grill

plates5. Meat right size, tender, trimmed of unwanted fat, bones

or sinew. Commonly used utensils and equipment:- Charglo griller: Grill or griddle plates - flat, solid heated by gas or electricity - Charcoal grill: heated by hot charcoal under the grill - Salamander: overhead grill, powered by gas or electricity- Barbecue kettles: gas, electric or charcoal. Outline a procedure:- Always preheat the grill before adding food. - Lightly oil the grill to prevent food from sticking - Grill plates need to be hot to seal and color the food

instantly. - Use tongs rather then a fork to turn the food when grilling

to avoid juice from escaping- Cooking times depends on the size and thickness- Red meat requires high heat to seal then white meat.

Moderate temperatures is needed to cook right through. - Always choose good quality, tender foods and ensure

grill plates are clean.- Always cook fish and meat separate as their flavor and

smell can overpower other foods. 5 safety and hygienic work practices one must consider:1. Follow correct personal hygiene rules prior to cooking2. Ensure cleaning of cooking utensils and containers3. Use tongs when grilling4. Always remember the grill is a hot area and use caution

when placing and removing foods. 5. Preparation is very important when grilling to ensure

ease of movement around the grill area. 2 Associated culinary terms:Barbecuing- food cooked on bars over hot coals or on a hotplateGratinating - browning or glazing cooked dish under a calamander using breadcrumbs or cheese. Common problems associated with this cooking method when cooking: Meat not browned: Temperature of the grill is too low. Fish dry and a bad appearance: Overcooked, to high temperature, not enough covering over fish from cooking.

How it effects the nutritional value of food:Grilling results in a little loss of nutrients, although some fat-soluble vitamins are lost with well done red meats.

RecipesGrilled sweet potato with mango saladIngredients:1 sweet potato, peeled 1 large mango, skin removed 1 head Bibb or Boston (round) lettuce 1/2 cup (10g) fresh mintMethod: 1. Preheat the grill or grill pan to medium.2. Chop both the sweet potato and mango flesh into long

wedges, about 3/4-in (2cm) wide, 1/2-in (1 cm) thick. Place in separate dishes.

3. Combine the dressing ingredients in a small bowl and pour half over the mango and potato.

4. With tongs in hand, arrange sweet potato wedges directly over the grill and leave for 6-8 minutes, until grill marks appear and the bottom sides begin to soften. Turn and grill the other side for a further 6 minutes. While the other sides are cooking, arrange the mango wedges directly on the grill. Grill for about 2-3 minutes on each side. Transfer all the wedges to a cutting board and cut into cubes. Place them in a bowl and toss with the remaining dressing.

5. Arrange lettuce leaves on salad plates. Scatter the sweet potato and mango over the lettuce and add a sprinkling of sea salt and finely sliced mint.

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Grilled red chili prawns with green papaya salad. Ingredients: 1 long red chili, finely chopped1 tablespoon lime juice2 garlic cloves, crushed1 tablespoon peanut oil500g green prawns, peeled (tails intact), deveined100g dried rice vermicelli noodles1/2 medium green papaya, peeled, deseeded, grated (see note)1 eschalot, thinly sliced100g grape tomatoes, halved1 cup beansprouts1/2 cup fresh coriander leaves1/2 cup fresh mint leaves1/2 cup fresh Thai basil leavesMethod: 1. Combine chili, lime juice, garlic and oil in a bowl. Add

prawns. Toss to coat. Cover with plastic wrap. Refrigerate for 30 minutes, if time permits.

2. Place noodles in a heatproof bowl. Cover with boiling water. Set aside for 10 minutes. Drain. Refresh under cold water. Drain.

3. Make dressing Place fish sauce, lime juice and sugar in a screw-top jar. Secure lid. Shake to combine.

4. Place papaya, eschalot, tomato, bean sprouts, coriander, mint, basil and noodles in a bowl. Add dressing. Toss to combine.

5. Heat a frying pan over high heat. Cook prawns, turning, for 3 to 4 minutes or until pink and just cooked through.

6. Divide papaya mixture between plates. Top with prawns. Serve.

14

Shallow-Frying

Is cooking food in a small amount of fat in a pan. This includes pan frying, saute`ing and stir frying. Some foods are also crumbed prior to cooking.

5 suitable foods:1. Schnitzels2. Medallions 3. Cutlets4. Fresh egg dishes including omelettes, pancakes. 5. Tougher meats can be minced to hamburgers.Commonly used utensils and equipment:- Solid cooking surface or the base of a pan - Palette knives- Egg lifters- Tongs- Wok Outline a procedure:- preheat pan and oil prior to adding the food.- Hot pans seals and prevents absorption of fat, reduces

sticking and develops color to the food. - Presentation side of the fish or the meat is always

cooked food. - Moving the frying pan maintains an even speed of

cooking and browning. - Drain all food when frying, too much oil on the plate is not

appealing. - Adding to much food in the pan will lower the

temperature and reduce the golden color look. - Turn food over when moisture appears on the food

surface. - Ensure all preparation is complete prior to shallow frying

as the oil may burn if you leave it during the cooking process and if you reduce the heat, the food will absorb the oil and ruin.

- Sweating is required often in some recipes to release more flavor, without browning. This is done with onions, bacon and garlic.

5 safety and hygienic work practices one must consider:1. Ensure cleaning of cooking utensils and containers2. Ensure correct level of fat is used as per

manufacturerʼs instructions3. Do not mix purchased and home rendered fats4. Do not add fresh oil to old oil 5. Fat should not be allowed to smoke as it can catch on

fire easily including a bad smell to it. 2 Associated culinary terms:Griddle pan - a thick-bottomed metal plate used to cook steaks, cutlets and chopsDry frying - Food fried on a lightly greased hot plate or shallow pan. Common problems associated with this cooking method when cooking:

Yolk on a fried egg breaks: egg was not fresh or was treated roughlySauteed vegetables broken or discolored - frying was too fast or too slow Sauteed meat not brown - when cooking the meat, the oil was not hot enough How it effects the nutritional value of food:Some fat-soluble vitamins are lost during the cooking process. This method of cooking relatively high in fat. RecipesCrumbled veal schnitzelIngredients: 4 veal schnitzels½ cup plain flour2 cups dried breadcrumbs150 g grated Parmesan2 tbsp chopped parsleygrated rind of one lemon2 eggs, lightly beatenoil for shallow fryinglemon wedges, salad leaves, halved cherry tomatoes and flaked Parmesan to serveMethod: 1. Dust veal schnitzels in lightly seasoned flour shake off

excess. Combine breadcrumbs, Parmesan, parsley and lemon rind.

2. Coat schnitzels in egg and dip in breadcrumbs, shake off excess. Place on a foil-lined tray, refrigerate for 30 minutes.

3. Add enough oil to a medium-sized, heavy based frypan to come halfway up the side of the pan. Heat the oil over a moderately high heat. Carefully lower schnitzels into hot oil. Cook schnitzels in batches on both sides until lightly golden. Drain schnitzels on absorbent paper after cooking. Allow the oil to reheat between batches.

4. Serve with lemon wedges and salad leaves with cherry tomatoes and flaked Parmesan.

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11 March 2013 Volume VII

Shallow-fried ScallopsIngredients6-8 scallops1 tbsp olive oil2 large chopped garlic cloves1 tsp chopped fresh red chilijuice of half a limeroughly chopped coriandersalt and pepperMethod: 1. Fry the scallops in the olive oil for about 1

min until golden, then flip them over and sprinkle over the garlic cloves and chopped fresh red chili into the pan. Cook for about 1 min more, then squeeze over the juice of the lime.

2. Finish off with roughly chopped coriander and salt and pepper. Serve straight away.

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Deep-Frying

5 suitable foods:1. meats2. Cheese3. Potatoes4. Eggplant5. FishCommonly used utensils and equipment:- Deep fryers including gas or electric versions - Spiders- Racks- Baskets- Trays- Buckets- Chinois- Filtering paper Outline a procedure:- The temperature suited for deep-frying of most food is

between 177-195 degree celsius. - Food should be seasoned for cooking- The temperature must be hot enough to seal the food as

soon as it enters the oil. - Testing for readiness of the oil is too check for light haze

rising from the surface of the oil, place a piece of bread into the oil check if it turns a light brown color that means the oil is ready or if it turns a dark color immediately, the oil is too hot and needs to be cooled down.

- Remove excess coatings prior to cooking- Allow oil to recover temperature between each batch of

food. if oil is not being use, put the deep-fryer on a holding temperature of 90-100 degrees celsius.

- Strain the oil after every service- If food is frozen, add to the fryer in small quantities to

enable oil to regain its temperature. - Use a spider or fryer basket to remove food from the oil

then drain well on absorbent paper. Then put food items on absorbent paper away from the deep-fryer to soak up excess oil.

- The surface of the food should be crisp. - Season food after cooking then serve immediately and

fried foods will cool quickly and can be reheated successfully.

5 safety and hygienic work practices one must consider:1. Use a spider or skimmer to remove floating particles to

prevent left over food to deteriorate2. Place food carefully into the hot fat away from the body 3. Never turn on an empty deep fryer4. Do not add fresh oil to old oil 5. Do not overfill or overload a deep fryer.2 Associated culinary terms:Spider: A circular wire straining device

Sauteing- refers to the turning over of food while frying in minimal oil to ensure both sides are cooked evenly. Common problems associated with this cooking method when cooking: Over-crowded deep-fryer: Causes the oil to overflow Dark browning of food: Means oil is too hot and needs the temperature to drop for the oil to cool down. How it effects the nutritional value of food:Fat content in deep fried foods is high due to fat being the major cooking factor. Fat soluble vitamins are reduced within the coating in foods. Recipes Spring rollsIngredients20g Dali Shiitake Mushroom Slices100g Erawan Rice Sticks500g chicken mince4 green onions, thinly sliced70g Valcom Bamboo Shoot Slices, drained, chopped1 carrot, peeled, grated2cm piece ginger, finely grate2 garlic cloves, crushed340ml bottle Indofood Sweet Soy Sauce Kecap Manis24 sheets frozen spring roll wrappers, thawedvegetable oil, for cookingMethod1. Place mushroom slices into a heatproof bowl. Cover with

boiling water. Stand for 30 minutes or until tender. Drain. Finely chop.

2. Place noodles into a bowl. Cover with hot water. Stand for 15 minutes or until tender. Drain. Roughly chop.

3. Combine chicken mince, onions, bamboo shoots, carrot, ginger, garlic, mushrooms, noodles and 1 tablespoon ketcap manis in a large bowl.

4. Place 1 spring roll wrapper onto a flat surface with 1 corner pointing towards you. Place a heaped tablespoonful of filling onto corner of wrapper. Brush edges lightly with water. Fold corner over filling, then roll up firmly, folding edges in. Press to seal. Place onto a tray. Repeat with remaining wrappers and filling. Cover with plastic wrap. Refrigerate until required.

5. Pour enough oil into a wok or large saucepan so it is one-third full. Heat over medium-high heat until a small piece of bread dropped in sizzles. Cook spring rolls, in batches, for 3 to 4 minutes or until golden. Transfer to a wire rack with a slotted spoon. Serve with remaining kecap manis, for dipping.

When food is fully immersed in hot oil or fat between the temperatures for deep frying is 165-195 degrees celsius. Most suited for food being cooked fast as it is a quick cookery method.

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Deep-fried ice-creamIngredients: - 1 qty vanilla-bean ice cream (see related recipe)

- 250g digestive biscuits- 2 eggs- 1 tablespoon milk- sunflower oil- icing sugar and maple syrup, to serve

Method:1. Working quickly, scoop ice cream (see related

recipe) into 6 round balls and place on a paper-lined tray in the freezer. Freeze for about 2 hours until very firm. Crush a pack of biscuits to fine crumbs and place in a shallow bowl. Again working quickly, roll frozen balls in crumbs to coat, then freeze for 1 hour. Lightly beat eggs with milk in another bowl. Again working quickly, coat each ball first in egg mixture, shaking off excess, followed by a second coat of crumbs. Return balls to freezer for another 1 hour.

2. Half-fill a deep-fryer or large saucepan with sunflower oil and heat to 190°C. (If you don't have a deep-fryer thermometer, a cube of bread will turn golden in 30 seconds when oil is hot enough.) In 2 batches, fry ice cream balls for 10-15 seconds until golden.

3. Remove with a slotted spoon, drain briefly on paper towel, then serve immediately dusted with icing sugar and drizzled with maple syrup.

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Stir Frying

11 March 2013 Volume VII

Most popular Chinese cooking technique. Very quick and does not use much oil. Stir frying is when ingredients are added to a heated pan and moved continuously during cooking. 5 suitable foods:1. Bok Choy 2. Poultry 3. Tofu4. Beef5. Seafood Commonly used utensils and equipment:WokAll purpose knivesIron paletteIron spoon Outline a procedure:- Pre-heat the wok on medium-high heat for at least one

minute before adding oil. skip this step if the pan is non-stick

- Always drizzle the oil so it coats both the sides and the bottom of the wok (oil heats faster)

- Cook stir-fries uncovered- Ensure all ingredients are prepared before starting. This

will ensure even quick cooking- Never prepare food while stir-frying- Garlic and ginger is usually used when seasoning in stir-

frying- Meat is cooked on high heat to seal juices first and are

then set aside, then add meat back it when vegetables are almost cooked. This ensures the meat not being over-cooked and vegetables and meat are retained in their individual flavours.

- Wait a few seconds when tossing in meat to give a chance for browning.

- When stir-frying vegetables move them immediately- When vegetables are too dry; add drops of water while

stir-frying. - Always serve stir-fry dish immediately5 safety and hygienic work practices one must consider:1. Keep sleeves rolled down to prevent burns2. Beware of splattering of food3. Never leave hot wok unattended4. Ensure knowledge of safety procedures of oil (oil and

water do not mix) 5. Do not overfill or overload a wok 2 Associated culinary terms:Boa technique - Chine cooking technique for preparing the food in the wok. Chao technique - similar to the Western concept of braising

Common problems associated with this cooking method when cooking: - Too much in a wok will reduce stir fry method and cause an increase in liquid.- Ensure vegetables are even sized for cooking or larger vegetables will be undercooked at service - Cook meat separately as it can only be 80% cooked as it can be returned for browning prior to turning. - Keep temperature high enough to ensure movements of ingredients How it effects the nutritional value of food:This method is nutritious and low fat as they all remain during cooking process because they are all rapidly cooked. The pan is so hot during process so that it is possible to stir-fry with very little fat.

RecipesStir-fried noodles with satay chicken & mushroomsIngredients5 dried shiitake mushrooms250g wide long-life noodles2 tbs vegetable oil500g of chicken thigh stir-fry in satay sauce (see note)150g snow peas, julienned3 garlic cloves, finely sliced lengthways4cm fresh ginger, peeled and julienned2 tbs kecap manis (sweet soy sauce)Pinch of ground white pepperMethod1. Place the mushrooms in a heatproof bowl and cover

with boiling water. Set aside for 10 minutes to soften, drain then slice. Set the noodles in a heatproof bowl and cover with boiling water, set aside for 5 minutes and drain. Rinse the noodles with cold water and leave to drain.

2. Heat 1 tbs of oil in a wok over a high heat and stir-fry the chicken in 2 batches for 3-4 minutes or until cooked through. Transfer to a plate. Rinse the wok and heat over a high heat with the remaining tablespoon of oil.

3. Stir-fry the snow peas for a minute until just tender and transfer to a plate. Add the garlic and ginger to the wok and toss over the heat for a minute until the garlic is golden. Add noodles and mushrooms and stir-fry for 2-3 minutes. Add the kecap manis and white pepper to taste. Serve the mushroom noodles topped with the satay chicken and snow peas.

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Hoisin eggplant, prawn and bok choy stir fry. Ingredients2 tbs sesame oil3 baby eggplants (300g), halved lengthways, thickly sliced20 green king prawns, peeled (tails intact), deveined3cm piece ginger, grated2 garlic cloves, crushed2 bunches baby bok choy (500g), roughly chopped3 tbs hoisin sauce1 tbs rice vinegar*Steamed jasmine rice, to serve (optional)Method1. Spoon oil in a wok or large frypan over medium-high heat. Add eggplant and cook, stirring occasionally, for 3-4 minutes until softened and lightly browned. Add remaining oil, prawns, ginger and garlic to wok. Cook, stirring, for 2 minutes or until prawns have changed colour. Reduce heat to medium, then add bok choy, hoisin and rice vinegar and cook, stirring, for 2 minutes or until the bok choy is just wilted and the mixture is coated with sauce. Serve the stir-fry with steamed rice if desired.

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Pan Frying

Pan-frying is a dry heat cooking method whereby food is semi-submerged in hot oil, meaning that oil requires no higher then half the height of the food.

5 suitable foods:1. short loin2. Cutlets3. Fish and shellfish 4. Rump chops 5. steaks(Food must be less then an inch thick as they can be the best for cooking. )Commonly used utensils and equipment:- Deep frying pans- Stainless steel deep fry pans- Palette knife or tongsOutline a procedure:- Cover meat with plastic wrap to prevent mallet sticking

to it- pat meat dry before frying. Wet meat will not brown well. - coat with flavor mixture immediately before cooking. - Use suitable wide pan so meat is not crowded during

cooking. Too much meat added to a small pan reduces temperature and slows cooking

- Place the food in the oil, wait until the first side is browned, immediately turn and then cook until the second side is brown. Second times requires less time since the food is hotter then when you started

- Strain out food particles between batches and add additional fresh oil if necessary

- Do not save the oil and re-use it- Temperature control - use clean, fresh fat/oil. should

“haze” not shimmer or smoke. Meat wont brown quickly enough if the oil is too cool.

- Adjust temperature to keep heat moderate-to-high so food sears quickly without burning.

- Too keep food crisp after frying, drain it well on absorbent paper.

5 safety and hygienic work practices one must consider:1. Follow correct personal hygiene rules prior to cooking2. Ensure cooking utensils and containers are clean3. Beware of removing food as the pan still contains hot

oil4. Be careful when removing residue oil from the pan5. Pour oil away from the body when cleaning pan 2 Associated culinary terms:Frying mediums - Various oils and fats which do not burn at high temperatures have long life are most commonly used for frying

Frying pans or skillets - The base of a skillet should be thick so that the heat spreads evenly and food cooks at the same speed without burning. Common problems associated with this cooking method when cooking: If food is too thick, the surface of the food will burn before the centre is cooked Overcrowding the pan will make it harder to cook How it effects the nutritional value of food:All ingredients nutrients are maintained in the cooking process.Some fat-soluble vitamins are lost.

recipesCrumbled lamb cutletsIngredients 10 (500g) lamb cutlets, trimmed (see note)1 cup fresh breadcrumbs1 tablespoon finely chopped fresh flat-leaf parsley leaves1 tablespoon finely grated parmesan cheese1/4 cup plain flour1 eggVegetable oil, for shallow fryingSalad leaves, to serveMethod1. Using your hand, gently flatten meat on each cutlet.2. Combine breadcrumbs, parsley and cheese on a plate.

Place flour on a plate. Whisk egg in a shallow bowl.3. Coat 1 cutlet in flour, shaking off excess. Dip in egg.

Coat in breadcrumb mixture. Place on a plate. Repeat with remaining cutlets, flour, egg and breadcrumb mixture. Cover with plastic wrap. Refrigerate for 20 minutes.

4. Pour oil into a large frying pan until base is covered. Heat over medium heat. Cook cutlets, in batches, for 3 minutes each side for medium or until cooked to your liking. Place on a plate lined with paper towel. Serve cutlets with salad leaves.

5. easily when tested in the thickest part with a fork. Remove. Place on a warm plate. Cover with foil to keep warm. Repeat with remaining fish.

6. Serve fish with tartare sauce, sweet potato mash, steamed green beans salad and lemon wedges.

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Pan fried fish fillets with lemon and dill Ingredients 8 x 120g thin white fish fillets 3 eggs1 tbl sp olive oil3 cups fresh breadcrumbs2 tbl sps finely grated lemon rind2 tbl sps chopped fresh parsley2 tbl sps chopped fresh dillPlain flour, for dustingExtra light olive oil, for shallow fryingSweet potato mash, steamed green beans and lemon wedges, to serveMethod1. Pat fillets dry with absorbent kitchen paper. Carefully

remove any bones with tweezers. Set aside.2. To make tartare sauce, place eggs, salt and garlic in

a food processor. With motor operating, add oil in a very slow, steady stream until sauce is thickened. Add remaining ingredients. Pulse until ingredients are coarsely chopped. Transfer to a serving bowl. Cover. Refrigerate until ready to serve.

3. Combine eggs and oil in a shallow dish. Combine breadcrumbs, rind and herbs in a separate shallow dish.

4. Toss fish in flour, shake away excess. Dip in egg mixture, then coat in crumb mixture, pressing crumbs on lightly.

5. Cook fish in three batches. Heat enough oil in a large non-stick frying pan over a medium to high heat for shallow frying. Add fish. Cook for 1½ to 2 minutes, or until golden brown. Turn fish over. Cook for another 1½ to 2 minutes, or until golden brown and fish flakes