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How to: How to: Select, prepare & cook

the very best meat

MEAT Guide to

with Curtis StoneMEAT

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Mustard crusted rib roast Page 9

Our team of 787 highly skilled butchers in over 440 Coles stores are dedicated to providing you with high quality meat. Don’t be afraid to ask them for advice, they are always happy to help.

Welcome to Coles, your local butcher

“I’m passionate about where and how food is sourced.”– Curtis Stone

Meat

WelcomeWelcome

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What’s inside...Meat facts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4Guide to beef . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6Guide to mince . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10Perfect flavour combinations . . . . . . . . . . . . . . . . . . . . . . . 11Guide to lamb . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12Guide to pork . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16Guide to chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

“Meat is such a beautiful thing to cook and eat, so I wanted my guide to meat to not only help answer questions, but to also inspire you to make lovely meals for your family and friends.”

As a chef and assistant butcher, great quality meat has always been really important to me. I’m passionate about where and how food is sourced. The way meat is treated directly affects the quality, taste and tenderness.

You’ll be pleased to know that Coles are leading the market in improving animal welfare standards and delivering quality products to you.

Coles carry free range chicken in every state. In August 2010, they made a landmark move to sell free range pork. From January 2011 there will be no added hormones in Coles beef. Beef free of Hormone Growth Promotants (HGP) is scientifically proven to be more tender.

Coles is making a big difference to improve the quality of the food we eat and I know you’ll taste the difference.

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Find more information and great Curtis tips online at www.coles.com.au

Whole scotch, porterhouse, rump, eye fillet, blade roast, topside roast, rib roast, eye round roast, racks, girello roast, sirloin roast, legs and shoulders, backstraps, pork belly, whole chicken.

Chuck, topside, shin, blade, osso bucco, round, gravy beef, forequarter chops, shanks, necks, legs and shoulders, drumsticks, marylands.

Fillet, scotch, porterhouse, T-bone, rump, round, oyster blade, tenderised blade, tenderised topside, backstraps, chops, cutlets, spare ribs, wings, marylands, breasts, drumsticks.

Fillet, scotch, porterhouse, T-bone, rump, round, oyster blade, sandwich steaks, backstraps, chops, cutlets, wings, drumsticks, breasts, thighs.

Prepared strips, porterhouse, fillet, rump, round, topside, breast, thighs, backstraps.

Choice cuts

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For larger roasts, especially bone-in, use  a moderate heat to allow the meat to cook evenly and to retain juiciness and tenderness. Use a lower temperature for tougher cuts to allow the connective tissue to breakdown which results in tender meat.

A moist heat method using liquid in a pot for tender meat. The most common method is stewing or braising – if you cook without a lid you may need to top up the liquid.

Faster dry heat cooking method which caramelises and infuses meat with smoky flavour over the barbecue.

A fast cooking method which uses moderate to high heat with a small amount of fat to caramelise and seal meat in a fry pan.

Very fast cooking technique over intense high heat for a very short cooking time, in a wok or large fry pan.

Choosing the right cut of meat can be the difference between tasty and tender or dry and chewy. Use these quick reference symbols to match the cut with cooking method as used throughout the guide.

Which cut for what? Just check our symbols!

Cookingmethod

factsfactsMeatMEATWhich cut for what? Just check our symbols!

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Iron The body’s wonder fuel. Critical for transporting oxygen in the blood, which is transformed into energy. Zinc Essential for growth, supporting the immune system and can assist the healing process of wounds.Omega-3 (fatty acids) Known as the building blocks of brain cells, omega-3 also plays an important part in the health of your heart.Protein (amino aids) Recognised as a significant source of high quality protein, providing the body with essential amino acids.B group vitamins Red meat has them all; niacin, riboflavin and vitamins B6 and B12.

The five essential nutrients

PorkLean, trimmed pork is a healthy source of protein, thiamin, niacin, B6, B12, selenium, riboflavin, zinc and omega-3.

Chicken Chicken is packed with protein: One serve of chicken breast (100g) provides more than 50% of the recommended dietary intake (RDI) of protein. Chicken is a valuable source of vitamins, minerals, fatty acids and essential amino acids. One serve of chicken breast also provides the full recommended daily intake of niacin equivalents, an important nutrient for energy metabolism.

Red meatContains a unique combination of iron, zinc, omega-3, vitamin B12 and protein. Eating 3-4 serves each week helps maintain a healthy balance of these essential nutrients in your body.

breast (100g) provides

We all love meat for its wonderful flavour and familiarity, but did you know how beneficial meat is for you?

Pork chop

nutritional info

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the forequarterbest for SLOW COOKING

At Coles, we ensure that our fresh meat adheres to quality standards set in conjunction with the meat industry. We have developed strong relationships directly with our suppliers and farmers. At Coles we buy local wherever possible - Coles beef is bought from every state in Australia. For example, beef supplied to QLD is grown in QLD. Australian Country Choice in QLD is Coles’ principal beef supplier, supplying more than 120,000 head of cattle annually from 610,000 hectares.

BEEFBEEF

MeatTOP TIP

Osso bucco (shin, bone in) Perfect for slow cooking as the bone adds great flavour.

Chuck (stewing steak) Taken from the most active part of the animal, ideal for slow cooking to help tenderise the meat. It’s also the main cut in mince meat.

Gravy beef (shin) Known as boneless osso bucco, it comes from the top of the leg and is best slow cooked or in casseroles.

Topside/Silverside/Round Close to the leg, these are best slow cooked for tenderness.

Blade (available in steak & roast) From the very top of the leg. Look for a piece with good marbling. Try pre-browning then roasting on medium heat for tender meat.

0249

RUMPCHUCK

Scotch, T-Bone, Porterhouse/Sirloin

Ribs

BRISKETBladE &

Oyster

Blade

Eye Fillet

TOPSIDE SILVERSIDE

Round

Osso BuccoGravy

Choosing meat with more marbling (fine flecks of fat) helps baste the meat as it cooks, leaving it rich and flavoursome.

Guide toGuide to

Osso bucco

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Coles source both grass and grain fed cattle

depending on seasonal quality. When rains are

good, cattle are fed on grass. Being high in beta

carotene, this is transferred to the meat and is why

the fat is off-white in colour. During drier times,

grass is substituted with grain feed, and the fat

has a whiter appearance.

Seasonality in meat

0249

RUMPCHUCK

Scotch, T-Bone, Porterhouse/Sirloin

Ribs

BRISKETBladE &

Oyster

Blade

Eye Fillet

TOPSIDE SILVERSIDE

Round

Osso BuccoGravy

the hindquarter

Scotch (rib eye) Very tender and well marbled cut which makes it slightly pricier than other cuts and makes an impressive standing rib roast with the rib bones left intact.

Porterhouse (sirloin/new york steak)Popular, tender and easy to cook.

Rump The most plentiful cut, perfect for marinading and grilling.

Eye fillet (fillet/tenderloin) The fillet is the smallest and most tender cut of beef with very minimal fat content.

T-bone Bone-in steak which includes both the eye fillet and the porterhouse, making it very tender and full of flavour. Two steaks in one!

Scotch, porterhouse, rump and eye fillet are available sliced or whole.

Tasty ideaRub the eye fillet with chopped thyme and garlic, olive oil, salt and pepper and cook either on the barbecue or quickly roast.

Ageing meat makes it more tender, and at Coles we age all our beef cuts. To maximise tenderness we age scotch fillet, porterhouse, T-bone and rump for 14 days. During ageing it’s vacuum sealed to be airtight and moisture proof.

Aged meat

Meat that is free from Hormone Growth Promotants is scientifically proven to be even more tender, and all Coles fresh beef has no added hormones.

HGP FREE

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The best of beef

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Try barbecuing chillies, tomatoes and onions until caramelised for a salsa with your steak.

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BBQ or grill? Curtis’TOP TIPS· Pre-heat the barbecue

before cooking

· Avoid overcrowding the barbecue or hot plate as this can reduce the heat, preventing the meat from searing and caramelising.

· Marinades infuse meat with extra flavour and help to retain moisture in the meat. They can be as simple as olive oil, garlic and thyme.

Flavoured buttersFlavoured butters are a cinch to make and are a great ingredient to have up your sleeve to serve with meat. Try adding chopped herbs, garlic or lemon zest to softened butter. Roll into a sausage shape using plastic wrap and refrigerate or freeze until using, then cut into discs to serve.

The best of beef

T-bone steak

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Stir fry tips

Curtis’TOP TIPS

Add plenty of aromatic ingredients to slow cooking liquid such as carrots, onions, celery, bay leaf, garlic and thyme to enhance the flavour of the meat.

• Cut ingredients into even sizes before stir frying to ensure equal cooking times.

• Preheat your wok or large fry pan over high heat to ensure pan is hot enough to stir fry.

• Use an oil suited to high temperature cooking such as canola or vegetable oil.

• Cook meat in batches separate from the vegetables to prevent the meat from stewing. Allow pan to reheat before cooking remaining batches of meat and vegetables, then combine meat and vegetables to serve.

HOW TO :MUSTARD CRUST

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Season standing rib roast with salt and pepper, then sear  on all sides in a fry pan over medium to high heat.

Brush meat with a generous, even layer of Dijon mustard.

Roast meat in oven at 180°C for about 20 minutes for every 500g of weight or until cooked. Rest meat at room temperature lightly covered with foil for 20 to 30 minutes before serving.

Rib roast

Beef casserole

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Chicken

TurkeyVeal

Lamb

Pork

All Coles

mince is 100%

Australian,

preservative and

additive free.

Guide to MINCEMince

BeefLook out for our easy reference star system in store when selecting beef mince.

EXTRA Lean mince

Lean mincE

REGULAR mince

Guide to

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By using fresh herbs and spices you can add a variety of flavours to your meals. Here are some suggestions on what herbs and spices to use when cooking meat.

Perfect flavour combinationsPerfect flavour combinations

Why not try classic combinations like pork with apple?

BEEF

LAMB

Pork

Chicken

Beef works well with bold flavours as it is such a strong flavoured meat: Thyme, rosemary, parsley, coriander, tarragon, bay leaf, garlic, ginger, lemongrass, cumin, fennel seed, chilli, peppercorns, paprika, cayenne, mustard.

Lamb is rich and strong flavoured which pairs nicely with bold flavours, but it also works well with brighter flavours like citrus and fruit: Thyme, rosemary, parsley, coriander, mint, curry leaf, garlic, cumin, star anise, cloves, cinnamon, chilli, fennel seed, turmeric, peppercorns, lemon, paprika, cayenne, dry oregano.

Pork’s wide range of flavour profiles make it adaptable to a large number of supporting flavours. It works well with both spicy and sweet, even both at the same time: Thyme, rosemary, parsley, coriander, bay leaf, sage, dill, kaffir lime leaves, garlic, ginger, lemongrass, cumin, chilli, paprika, fennel seed, star anise, cloves, peppercorns, cayenne, lime, orange, honey, apple.

Chicken’s light and delicate flavour lends itself well to both spice and subtle herbs, but always be mindful of using too many bold flavours as chicken can become lost among strong ingredients: Thyme, rosemary, parsley, coriander, bay leaf, basil, sage, kaffir lime leaves, oregano, garlic, ginger, lemongrass, cumin, fennel seed, paprika, cayenne, chilli, turmeric, lime, lemon, orange, honey.

Lamb, Hogget or Mutton? Lamb Usually about 12 months old, lamb has a delicate flavour, very tender and at its best from October to March.

Hogget Usually aged between 12-24 months old, with a more intense flavour than lamb. Best for eating from June to September.

Mutton Usually 24 months or older, full of flavour and available

all year round.Hogget & mutton only

available at selected Coles stores.

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Forequarter From the front of the lamb, this cut is ideal for slow cooking. Chops can also be pan fried or barbecued for a great value meal.

Rack/Cutlets Very tender meat. Can be a full rack or cut into single cutlets. A frenched rack is trimmed of fat at the bone, and whilst more expensive, it looks very impressive.

Loin A large area that provides numerous cuts of tender meat including loin chops, sirloin and fillet steak.

Chump Great value for money, provides both chump chops and rump steak.

Leg Traditionally easy to cook as a leg roast, great for beginners. Also available in a leg steak, which is a lean option.

Shank From the leg and perfect for slow cooking on a low temperature until the meat falls off the bone.

Neck Available in chops or whole, this cut is full of flavour and used for slow cooking. Available with the bone in, boned, portioned or whole.

Guide to Lamb cuts

Guide to

lamb. Best for eating from June to September.

loin

neck

foreshan

k

forequarter

flapsbreast

rack/ cutlets

chu

mp/

ru

mp

hind

shan

k

LEG

LAMBLAMBColes lamb is grown in the higher rainfall areas of VIC, NSW, SA, TAS and the Southwest corner of WA. Over 100,000 lambs are sourced from the lush green pastures of the Obern Valley Riverina District in NSW to supply the eastern seaboard.

Guide to

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Season lamb with salt, pepper, dried oregano and sear on all sides in a hot fry pan.

Place roast on a bed of rosemary in a baking dish and cook in 180°C oven for 15 to 20 minutes for every 500g or until just cooked through.

Allow the lamb to rest lightly covered with foil for 30 minutes before slicing.

BONE-IN Lamb leg roast

Lamb works well with fresh and dry herbs alike, so try using some herbs like dried oregano in your spice rub.

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3

loin

neck

foreshan

k

forequarter

flapsbreast

rack/ cutlets

chu

mp/

ru

mp

hind

shan

k

LEG

To french bones, use a knife to carefully scrape the fat and sinew from the bones, giving the meat a more polished look and also making it easier to pick up and eat.

Lamb leg

Lamb cutlets

Lamb

T he best of lamb

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After cooking your lamb, allow it to rest for about a quarter of the cooking time. This will help retain the natural juices and improve the taste and texture.

always remember to rest the meat

Cuts to suit your budgetLamb is such a versatile meat as it provides cuts for any budget. From a simple chop to a special cutlet.

Lamb cutlets Lamb cutlets never fail to impress, and they are a breeze to cook. High heat and short cook time are key for a medium rare cutlet, which is the ideal way to serve them. Something like a spiced cous cous or a cucumber salad would go great with cutlets, and Greek yogurt and mint are always a winning combo as well.

Lamb forequarter chop Forequarter chops taste amazing and they are so easy to cook. You can really be as adventurous as you like with them, marinating or even just cooking with salt and pepper. They go great with light and bold flavours alike, so you could try anything from a Greek salad with a zesty vinaigrette to some crispy roasted potatoes with rosemary and whole roasted garlic.

Try this...Tie together a few rosemary sprigs and use as a brush to brush the cuts with oil!

Curtis’meal IDEAS

lamb rack with parsley

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Season lamb rack with salt and pepper and sear golden brown in a hot fry pan on all sides.

Roast lamb in 200°C oven for 8 to 10 minutes or until lamb has 50°C internal temperature for medium rare. You can tell this by inserting a meat thermometer.

Brush cooked lamb with Dijon mustard and coat in chopped parsley, rest meat for 5 to 6 minutes before serving.

3 Try this...Tie together a few rosemary sprigs and sprigs and

Lamb rack

Parsley adds a nice fresh layer which complements the richness of the lamb and Dijon mustard perfectly.

T he best of lambRacks and cutlets are best served medium rare.

Marinades which are spice and herb based can be left on the meat from an hour up to a day. Marinades with high sodium content or acidity should only marinate for 1 to 2 hours. Try roughly chopped garlic, chilli, lemon zest, kalamata olives, chopped rosemary and olive oil. Marinate for 1 hour and cook on the barbeque over medium to high heat for 6 to 8 minutes and allow to rest before serving – Curtis Stone

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Lamb

Lamb forequarter chops

Shoulder Provides forequarter chops, shoulder roasts, scotch fillet, butterfly pork and picnic ham. As shoulder roasts can be difficult to carve, Coles offers a boneless easy carve shoulder roast full of flavour. The shoulder ham, also known as the banjo, is great for curing into picnic ham which intensifies the flavour of the cut.

Loin Great served as a rack, cutlets or loin chops. Or can be boned to create loin and fillet steak. The loin is also used for bacon.

Belly From the underside(belly) of the pig. Its rich tasting meat has a high fat content which helps it cook and give a delicious crackling.

Spare ribs A very flavoursome cut from the inside the belly. Best marinated and barbecued.

Leg The classic pork leg roast with the bone in. Also available as a convenient easy carve boneless roast. And for steak lovers, lean leg steaks.

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Pork doesn’t need to be cooked well done (medium is ideal), so be sure to avoid overcooking your pork to prevent it from becoming dry.

Guide to pork cuts

LOINspare

RIB

shoulder

picnic

ham

Guide toWe have 45 dedicated pork farmers across Australia that have been supplying Coles for the last 10 years.

porkporkGuide to

Rolled pork loin

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Curtis’TOP TIPS HOW TO :

the PERFECT CRACKLING

Try this...Simply marinade spare ribs in soy, garlic, ginger & coriander for a great value meal that’s full of flavour.

LOINbelly

spare RIB

LEG

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Score the skin gently being careful not to cut right through the fat to the meat.

Season the pork generously with coarse salt and rub into skin and scored portions.

Cook pork in oven set to 250°C for 30 minutes, then reduce heat to

180°C and cook until pork is cooked through and tender, about 15 to

20 minutes for every 500g. Allow to rest for at least a quarter of the

cook time lightly covered with foil before slicing and serving.

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Breast One of the most versatile cuts. It’s lean, easy to cook and great value. Being the meatiest part of the chicken it is best with fast cooking methods.

T high More flavoursome than breast, and very suited to fast cooking.

Wing Small but very flavoursome. A really great value cut of chicken.

Drumstick Full of flavour, suited to fast and slow cooking methods.

Maryland (also known as quarter leg)This is a combination of the thigh and the drumstick together in one cut. It has great flavour due to a slightly higher fat content.

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• Over 50% of people think that chicken has added hormones, but this has not been the case for over 40 years.

• No Coles chicken has added hormones.• All Coles chicken is barn-raised and not caged.

Chicken myths

Guide to CHICKEN cuts

Guide toColes work with local suppliers to source our chickens in every state. These suppliers include Steggles, Baiada, Ingham and more regionally based supplies like Hazeldene’s, Golden Cockerel and Sunnybrand. With the demand for free range chickens increasing, we have made sure free range chicken is available in every store.

breast

thighdrumstick

wing

SOMETHING DIFFERENTWe’ve all cooked chicken breasts and boneless thighs… chicken marylands are another super versatile cut of chicken and can be cooked with a range of flavours and cooking methods.

chickenchickenGuide to

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thigh

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Split marylands with a sharp knife by cutting between the joint to separate into drumsticks and thighs, dust in flour and season with salt and pepper.

Brown chicken in a large fry pan or sauce pan, then remove to a plate.

Brown bacon, onions, mushrooms, carrots and garlic in pan, add red wine and add chicken back to pan along with bay leaf and whole thyme.

Cook gently, covered for about 45 minutes to an hour or until the sauce has thickened slightly and the chicken is tender.

Serve on its own or with crusty bread to soak up the delicious cooking liquid.

Coq au Vin

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Make a pesto by combining basil, garlic, pine nuts, parmesan and olive oil in a food processor or a mortar and pestle.

Season marylands with salt and pepper then cook in a large fry pan over medium high heat until golden brown.

Spoon a generous amount of pesto over each maryland and cook in an oven preheated to 180°C for 15 to 20 minutes or until cooked through.

Remove chicken from oven and allow to rest for 5 minutes.

Squeeze a little lemon over each maryland and serve with something like pasta or salad.

Pesto glazed marylands

maryland made easy

because  this year Coles is proud to announce a supermarket  first for all Australians. No added hormones in Coles beef. From now on, all the fresh beef you find in our meat departments, in any Coles, anywhere in Australia, will be nothing but 100% Australian beef, with no added hormones. So all that great Aussie beef you love to feed your family will now be even more tender than ever. And whilst this announcement has been years in the planning and cost Coles tens of millions of dollars, we’ve saved the best for last. No added hormones. And no added cost to you.

Because when we say quality food costs less at Coles, we mean it.

No added hormones in all Coles fresh beef from the meat department.See coles.com.au for details.

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This year is a great year for Australian families,