Methods of preparing dishes

Eggs, fish, meat, milk and their products

These are rich sources of first-class (complete) protein, with all the essential amino acids, and of vitamins and minerals. They are the main body-building foods.

Food	Main nutrients	Notes
Egg	Protein (13%), fat, vitamins A, D, B12, iron	Whole egg is a complete food; yolk has fat and vitamins
Fish	Protein (18–20%), vitamins, calcium (small fish with bones), iodine, omega-3 oils (oily fish)	Cooks quickly; spoils fast
Meat	Protein (20%), iron, zinc, B vitamins; fat varies	Red meat and poultry; offal such as liver is rich in iron and vitamin A
Milk	Protein, calcium, vitamins A and B2, lactose	A nearly complete food for the young
Milk products	Yoghurt, cheese, butter, ghee, cream	Made from milk by fermentation or churning

Method	Used for	Examples
Boiling	Eggs, tough meat	Boiled eggs, meat soup
Frying	Eggs, fish, chicken	Omelette, fried fish, chips
Stewing	Tough cuts, fish	Beef stew, fish curry
Grilling / roasting	Tender cuts	Mishkaki, grilled fish, roast chicken
Steaming	Fish, eggs	Steamed fish
Baking	Eggs, meat, fish	Cakes, meat pie

Cook eggs, fish and meat thoroughly and keep them cold until used, because they spoil quickly and can carry germs such as salmonella. Milk should be boiled or pasteurised before use. Choose fresh fish with bright eyes, red gills, firm flesh and no bad smell; a fresh egg sinks in water.

Cost of protein

Use it to compare the value for money of protein foods.

Meat and fish give about 20 g of protein; milk gives much less because it contains water.

Try itCost of protein

Choose the price per kg and the protein content of a food.

Check yourself Complete protein foods include

Check yourself A fresh egg in water

Check yourself Milk should be boiled to

Key terms

First-class protein: Protein containing all the essential amino acids.
Pasteurisation: Heating milk to kill germs.
Offal: Edible internal organs such as liver.
Ghee: Clarified butter.

Summary

Eggs, fish, meat and milk supply complete protein.
They spoil quickly and must be cooked thoroughly.
Many cooking methods suit them: boiling, frying, stewing, grilling, steaming.
Compare the protein cost of foods.