Cooking Guide

File 54

  • Lean trimmed Pork is a healthy source of protein, thiamin, niacin, B6, B12, selenium, riboflavin, zinc, and omega-3. All that, and lean trimmed Pork gets the Tick of approval from the National Heart Foundation.
  • Trimmed cuts are readily available from butchers and supermarkets. Ask your butchers to trim off the external fat, or alternatively trim your meat at home - whatever you prefer.
  • Trimmed lean Pork can be easily substituted for other meats like chicken, beef or lamb in your tried and trusted recipes, to add more variety of protein to the week.
  • The leanest Pork cuts come from the loin, fillet and the leg, trimmed of outside fat, however, don't forget lean diced and minced Pork - they're great for quick mid week meals that everyone loves.
  • Lean Pork doesn't have to be dry and tough. There's no need to over-cook

File 137Cooking Instructions

  • Pork is always best cooked over medium heat. Too hot and the meat will have a tendency to dry out.
  • Pork doesn't need to be overcooked to be safe
  • Pork (like all meat) continues to cook after removal from heat. For best results, let your dish rest uncovered for 1-2 minutes in a warm environment prior to serving (except for sausages and mince)
  • Always cut meat across the grain to keep tender
  • Avoid frequent prodding of the meat while cooking
  • For best results, meat should be brought to room temperature prior to cooking
  • Marinating can add extra flavour and tenderness, especially on the BBQ.

File 56

Roasts

With crackling - the secret for perfect crackling is oil, salt and heat. Pat rind dry with paper towel and score the rind at about 1cm intervals. Rub a little oil and salt well into the scored rind and place into a preheated 220°C oven. Cook for 20 minutes at 220°C then turn oven down to 180°C (medium heat) and cook roast for 40 minutes per kilogram. Rest under foil for 5-10 minutes.

Without crackling - sear first in a pan. Place in a preheated 180°C oven and cook for 40 minutes per kilogram. Rest under foil for 5-10 minutes. To aid even cooking, place roast on an elevated rack in the oven or onto halved carrots or potatoes to elevate.

File 57

Pan Fry, BBQ or Grill

  • Steaks: medium heat for 3-4 minutes each side depending on thickness.
  • Chops and Cutlets: medium heat for 3-4 minutes per side depending on thickness.
  • Spare Ribs: medium heat for 7-10 minutes each side.
  • Fillet: medium heat, rolling onto each side for 3 - 4 minutes.
  • Sausages and mince rissoles: medium heat for 4-6 minutes until cooked through.
  • Schnitzels: medium heat for a minute per side until browned.
  • Kebabs (diced): medium heat for 3 minutes per side.

Tips:

  • Preheat pan, BBQ or grill
  • Try using spray oil on the grill or BBQ as it adds flavour while using less oil.

File 58

Stir Fry

Strips, diced, mince: high heat for 2-3 minutes until light brown.

Tips:

  • Have all your ingredients chopped prior to commencing cooking
  • Ensure all ingredients are roughly equal in size to ensure cooking is even
  • Add the ingredients that take longer to cook first such as onions, celery and carrots
  • When cutting meat for stir fry, always cut meat across the grain
  • Always have your wok nice and hot, you should be able to see a heat haze when it is ready to go. Try not to burn the oil as this may affect the taste of the meat
  • Cook in small batches (200g) to keep the heat in your wok

File 59

Braise, Stew, Casserole

Scotch steaks, forequarter chops, diced, hocks, belly, ribs: simmer on low heat for a minimum of 2 hours.

If slow cooking in the oven, use a covered oven proof dish and cook in a slow oven at 150°C for an hour per kilogram.

Tips:

  • Slow cooking methods are sensational for value added price cuts
  • Cut meat into even sizes to ensure heat dispersion
  • If preferred, meat can be seared or browned in a pan prior to combining other ingredients for extra flavour

Natural fats and oils may settle on top of the dish during cooking. This can be scooped of if as desired.