MEAT

Guide to

with Curtis Stone

Free
Mustard crusted rib roast Page 9

Select, prepare & cook the very best meat

How to:

Meat

Im passionate about where and how food is sourced. Curtis Stone

Welcome to Coles, your local butcher

Our team of 787 highly skilled butchers in over 440 Coles stores are dedicated to providing you with high quality meat. Dont be afraid to ask them for advice, they are always happy to help.

Welcome

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. Im passionate about where and how food is sourced. The way meat is treated directly affects the quality, taste and tenderness. Youll 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) isscientifically proven to be more tender. Coles is making a big difference to improve the quality of the food we eat and I know youll taste the difference.

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Whats inside...
Meat facts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 Guide to beef . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 Guide to mince . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 Perfect flavour combinations . . . . . . . . . . . . . . . . . . . . . . . 11 Guide to lamb . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 Guide to pork . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 Guide to chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
Find more information and great Curtis tips online at www.coles.com.au
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MEAT Meat facts

Which cut for what? Just check our symbols!
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.

method
For larger roasts, especially bone-in, use a moderate heat to allow the meatto 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 youmay need to top up the liquid. Faster dry heat cooking method which caramelises and infuses meat with smoky flavour over the barbecue.

Cooking

cuts
Whole scotch, porterhouse, rump, eyefillet, blade roast, topside roast, ribroast, eye round roast, racks, girello roast, sirloin roast, legs and shoulders, backstraps, pork belly, wholechicken. 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, spareribs, 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

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.

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

Pork chop
nutritional info

Red meat

Contains 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.

Pork

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

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The five essential nutrients

Chicken

oxygen in the blood, which is transformed into energy. 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.

Iron The bodys wonder fuel. Critical for transporting Zinc

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 avaluable source of vitamins, minerals, fatty acids and essential amino acids. Oneserve of chicken breast also provides the full recommended daily intake of niacin equivalents, an important nutrient for energy metabolism.
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Guide to BEEF
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.

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

Osso bucco

COOKING

SLOW

best for

Chuck (stewing steak)

Taken from the most active part of the animal, ideal for slow cooking to help tenderise the meat. Its also the main cut in mince meat.

Gravy beef (shin)

S Por

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

CHUCK

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.

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TOP TIP
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Meat

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

in meat Seasonality cattle

grass and grain fed Coles source both rains are onal quality. When depending on seas h in beta on grass. Being hig good, cattle are fed t and is why nsferred to the mea carotene, this is tra ier times, in colour. During dr the fat is off-white and the fat with grain feed, grass is substituted nce. has a whiter appeara

Tasty idea

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

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.

Scotch, T-Bone, rterhouse/Sirloin

Ribs

Eye Fillet

RUM P

Porterhouse Rump

(sirloin/new york steak)

Popular, tender and easy to cook. The most plentiful cut, perfect for marinading and grilling.

TOPSIDE SILVERSIDE Round

BRISKET

Eye fillet

Osso Bucco

The fillet is the smallest and most tender cut of beef with very minimal fat content.

(fillet/tenderloin)

T-bone

Bone-in steak which includes both the eyefillet and the porterhouse, making itvery tender and full of flavour. Two steaksin one!
Scotch, porterhouse, rump and eye fillet are available sliced or whole.

The best of beef

Aged meat
Ageing meat makes it more tender, and at Coles we age all our beef cuts. Tomaximise tenderness we age scotch fillet, porterhouse, T-bone and rump for 14days. During ageing its vacuum sealed to be airtight and moisture proof.

HGP FREE

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

BBQ or grill?
Pre-heat the barbecue before cooking

TOP TIP

CurtisS

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

Avoid overcrowding the barbecue or hot plate as this can reduce the heat, preventing the meat from searing and caramelising. Marinades infuse meat with extraflavour and help to retain moisture in the meat. They can be as simple as olive oil, garlic and thyme.

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

T-bone steak
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HOW TO : MUSTARD CRUST

Season standing rib roast withsalt 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 180C forabout 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

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.

TOP TIP

CurtisS

Stir fry tips

Cut ingredients into even sizes beforestir frying to ensure equal cooking times. Preheat your wok or large fry pan overhigh heat to ensure pan is hotenough 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 themeat from stewing. Allow pan to reheat before cooking remaining batches of meat and vegetables, then combine meat and vegetablesto serve.

Beef casserole
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Guide to Mince MINCE

Beef
Look out for our easy reference star system in store when selecting beef mince.
EXTRA Lean mince Lean mincE REGULAR mince

Lamb

Chicken

Veal

Turkey

All Coles 00% mince is 1 n, Australia and ive preservat free. additive
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Pork

Perfect flavour combinations

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.

BEEF LAMB

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. Porks 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. Chickens 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.

Pork

Chicken

Why not try classic combinations like pork with apple?

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Guide to LAMB
Coles 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 Lamb cuts

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.

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 Mutton
months old, with a more intense flavour than lamb. Best for eating from June to September. Usually 24 months or older, full of flavour and available all year round.
Hogget & mutton only available at selected Coles stores.

Rack/Cutlets

Very tender meat. Can be a full rack or cut into single cutlets. A frenched rack is trimmed of fatat the bone, and whilst more expensive, itlooksvery impressive.

Loin

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

Chump Leg

Great value for money, provides both chump chops and rump steak. Traditionally easy to cook as a leg roast, great for beginners. Also available in a leg steak, which is a lean option.

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Shank

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

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Neck

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

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Lamb works well with fresh and dry herbs alike, so try using some herbs like dried oregano in your spice rub.
BONE-IN Lamb leg roast
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 180C 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.

1 2
Lamb
Lamb leg

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Lamb cutle

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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.
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T he best of lamb
always remember to rest the meat
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. lamb rack with parsley

Racks and cutlets are best served medium rare.

Lamb rack

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Parsley adds a nice fresh layer which complements the richness of the lamb and Dijon mustard perfectly. Season lamb rack with salt and pepper and sear golden brown in a hot fry pan on all sides. Roast lamb in 200C oven for 8 to 10 minutes or until lamb has 50C 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.

Try this...

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

Cuts to suit your budget

Lamb is such a versatile meat as it provides cuts for any budget. From a simple chop to a special cutlet. 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.
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s Curtil
mea IDEAS

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 chops

Lamb

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 1to 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 overmedium to high heat for 6 to 8 minutes and allow to rest before serving Curtis Stone
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Guide to pork
We have 45 dedicated pork farmers across Australia that have been supplying Coles for the last 10 years.

Guide to pork cuts

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 offlavour. The shoulder ham, also known as the banjo, is great for curing into picnic ham whichintensifies the flavour of thecut.

Rolled pork

loin

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.

Pork doesnt need to be cooked well done (medium is ideal), so be sure to avoid overcooking your pork to prevent it from becoming dry.

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.

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Spare ribs Leg

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

spar RIB

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CurtisS HOW TO : TOP TIP

skin gently 1 Score the the meat. being careful not to the fat Season the pork generously with coarse salt and rub into 2 skin and scored portions.250C for 30 minutes, then reduce heat to Cook pork in oven set to to cooked until 3 180C and cookeverypork isAllow to throughatand tender, aboutof15the rest for least a quarter 500g. 20 minutes for . to cut right through cook time lightly covered with foil before slicing and serving

the PERFECT CRACKLING

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belly

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

LOIN

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

Guide to CHICKEN cuts

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

SOMETHING DIFFERENT
Weve 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.

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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wing
drumstick

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Chicken myths
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.
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maryland made easy

Pesto glazed marylands

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 180C 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.

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Coq au Vin
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.
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This year is a great year for Australian families,

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, weve saved the best for last. No added hormones. Andno 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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