SIRIUS Cooking Skills

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PROTEINMeat is easy to cook, but hard to cook well. Each type of meat has its own specific needs and you need to be a master of jugglingtime and temperature if you want to cook the perfectly grilled steak, an expertly roasted chicken or a juicy pan fried piece of pork.MEATRoastingTime(for 1KG of Meat)BBQ/GrillTime(1 fillet)TipsCHICKEN1 - 1.10 hour at200°C/180°C fan/400°F/gas 69-10 minutes on high(BBQ) or med-high (pan),flip the chicken halfwaythrough cookingMassage oil, as well as anyherbs and spices into thechicken before roasting orgrilling, that way you get thejuiciest, tastiest chicken oneach biteBEEFMedium-Rare: 40 minutes at240°C/220°C fan/520°F/gas 9and then a further 40 minutes at180°C/160°C fan/350°F/gas 4Medium: 50 minutes at240°C/220°C fan/520°F/gas 9and then a further 40 minutes at180°C/160°C fan/350°F/gas 4”Rare: 2-3 minutes each sideon Med-HighMedium: 4 minutes each sideon Med-HighWell-Done: 5-6 minutes eachside on Med-HighTo test if your steak or roastbeef is ready or not, just pushdown on the beef. If it’s softand springy, it’s rare and if it’stough, it’s well-done.LAMBFor lamb leg:Medium: 50 minutes at180°C/160°C fan/350°F/gas4 plus 25 minutes at a slightlyreduced temperatureWell-Done: 60 minutes at180°C/160°C fan/350°F/gas 4 plus 30 minutes at aslightly reduced temperatureCook for 5 minutes on eachside on med-high heatMint sauce is the perfectaccompaniment to lamb,make your own to avoid thesugar and preservatives you’llfind in store-bought varietiesPORKFor pork loin:Roast for 80 minutes at200°C/180°C fan/400°F/gas 6 until there is no pinkmeat and juice runs clearCook for 5-7 minutes eachside on med-high heatHomemade applesauce givesyou a hit of Vitamin C andfibre to make your pork evenhealthier and tastierTURKEYFor whole turkey:Heat oven to 180°C/160°Cfan/350°F/gas 4 and roast for35-40 minutes or until juicesrun clear when piercing thethickest part of the legCook for 8-10 each side overmedium heatRubbing salt under the skinof turkey is a process knownas ‘dry brining’ and it helps tokeep roast turkey and evengrilled turkey moistfishFor white fish or salmonfillets:Place fish fillets on agreased or lined baking trayand roast at 230°C/210°Cfan/450°F for 10 minutes perinch of thicknessCook for 4-6 minutes perside over medium to mediumhighheat.Thicker cuts of fish such astuna, swordfish and salmongrill more successfully thanleaner fish. Thinner cuts offish may require a grill basket.
GRAINSPASTAThere’s a thin spaghetti strapbetween el dente and overcooked. Cooking times forpasta depend on the size andthickness, see below for theperfect cook time for each eachtype.RICEAssuming you don’t have a niftyrice cooker and aren’t a fan of theready-to go microwave rice packs.This is the best way to cook lightand fluffy rice.White:Brown:For brown rice, you can follow theexact same steps, except for thecooking and standing time. Brownrice takes longer to cook because it’sa whole grain, meaning it containsthe bran, endosperm and germ.You’ll need to leave it on the stoveCOUS COUSCooking couscous? Easy peasy!This little grain is the easiest of allto cook.1. Couscous follows the 1.5:1 ratio.You’ll need 1.5 cups of water per 1cup of couscous.1. Make sure your pot hasenough water. You should have1. Always rinse your rice. I knowyou can’t be bothered but rinsingtop for 40-45 minutes and then letit stand for 10 before serving.2. Bring water and a little bit ofsalt to boil, once boiling, turn theat least 500ml of water for100g of pasta. (a little morerice removes excess starch thatcauses it to clump together.QUINOAheat off.won’t hurt!)Quinoa: hard to pronounce3. Stir couscous in straight away,2. Boil your water before(keen-wah) but easy to cook!pop the lid on and leave for 5-102. Salt your water (moreadding your rice. Nearly all typesminutes.than you want to). A full tsp ofof rice follow the 2:1 ratio. 2 cups1. Quinoa is another grain thatsalt will do the trick.of water per 1 cup of rice. You cantastes and cooks better after a4. Once the water has fully3. Bring your water to a boil,need following the same rule.run cold water over the grain whilescale up and down as much as youquick rinse. Pop it in a strainer andabsorbed, fluff with a fork.before adding your pasta.gently rubbing it to remove sapiens3. Give your rice a quick stir(insecticides that accumulate on4. Add pasta to the pot andonce in the pot and add a littlequinoa and can cause it to taste acook for:salt.little bitter).Longer pasta (spaghetti,linguine, tagliatelle) 8-104. The water will stop boiling2. Quinoa follows the 1.5: 1 ratio.minuteswhen you add the rice, so you’llYou’ll need 1.5 cups of water per 1Shorter pasta (penne, bows,need to get it back up to a simmercup of quinoa.shells) 10-12 minutesbefore popping the lid on.Ravioli: 3-5 minutes or when3. Add cold water and quinoamost of the pasta has risen to5. Reduce the heat to low andto your pot and bring it to a boilthe top of the potleave the lid on, allowing a nicetogether.Gnocchi: 2-4 minutes or asamount of steam to form.soon as you can see the gnocchi4. Once boiling, immediatelyfloat to the top6. After 17-19 minutes ofreduce the heat to a very lowcooking your rice should be done.simmer. Pop the lid on and cook forHave a little taste test and if it’s10-20 minutes (depending on howready, pop the lid back on and letmuch you’re cooking).it sit for a couple of minutes.5. Once the water has absorbed,7. Finally, fluff the rice up with aremove from the heat, leave the lidfork and serve!on and let it stand for five minutes,allowing the quinoa to steam itself.
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SIRIUS Cooking Skills

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