WELLCOOKED WHITE MEAT

   The beloved white meat is most commonly recommended to people who play sports, who are on diets or even adapting their diet due to some kind of illness. This is so because of its high nutritional value in addition to their low fat content.

   The second area, in which they come to score points against the red meat, is that of the business lunches and dinners because of their multidimensional nature, which allows you to create gourmet dishes, that equally compete with red meat.

   Let's take a closer look to the secret ... or the secrets that make white meat equivalent competitor of red meat.

NUTRIENTS: 
Chicken and turkey: They belong to the category of white meat. They are the ideal replacement for red meat, without the fat, if the skin is removed. It provides similar amounts of protein, which is necessary for all the anabolic processes of the human body, the development and synthesis of muscle and bone tissue. But, of course, when consuming the breast of poultry. White meat may contain significantly lower amounts of fat and iron, but nonetheless, it offers the most to cover the daily needs of selenium and vitamin B6, nutrients with proven anti-aging, anti-cancer and cardioprotective effects.

Duck: In recent years duck has gained momentum in domestic gastronomy, considered as a low-calorie, low-fat and -cholesterol option and thus excuse for people who in fact should be particularly careful with their cholesterol levels. Specifically, a portion (170g.) roast duck, which bred and not the product of hunting, delivers 580 calories when eaten with the skin and contains 50grams fat, of which 17g. saturated. Same portion gives the body 150mg cholesterol, when the maximum daily amount recommended by reputable international bodies for healthy adults is 300mg. Note that the basic charge to fat (and therefore calories), derives from the crispy skin of roast duck. The duck breast, proposed in our recipe, fat and calories are significantly reduced.

Rabbit: In previous years it was used routinely in slimming diets because it’s meat considered to be highly nutritious, lean, tasty and healthy. Indeed, rabbit meat has high protein and low fat levels, which is particularly useful for those watching their silhouette while seeking sophisticated culinary delights. On the other hand, rabbit has white, tender meat with minimal fat and cholesterol, included among the most healthy and nutritious choices with little caloric efficiency but high nutritional and beneficial effect. Additionally, it is very rich in protein, iron, minerals and trace elements, essential to the daily diet of man. The strong points compared to all other types of meat are: a) lower calorie, b) lower fat percentage and, c) higher percentage of protein and iron.

The rabbit meat has many nutritional properties, high quality protein and many vitamins (niacin, B6, B12), iron (raises the hematocrit), zinc (increases defenses), phosphorus, selenium (a powerful antioxidant), which is particularly useful for sensitive age groups. As a negative point, appears the high percentage of cholesterol containing. Therefore, special attention to the frequent consumption of individuals with hypercholesterolemia is important. Also, rabbit meat is rich in tryptophan, an amino-acid which contributes to the production of serotonin, which in turn gives feelings of relaxation and well-being in the body. Moreover, it contains 50% proteins (uncooked), digestible, and is rich in essential amino-acids that promote the proper development and function. It also contains very little fat, which is particularly useful to people who follow dietary weight-loss programs with increased amounts of lean protein. Finally, rabbit’s meat is tender, soft, easily digestible and an excellent accompaniment to food, rich in fiber.

ADVANTAGES: The intake of nutrients such as vitamin B complex, protein and rich trace elements are indicators of white meat’s great benefits. Low in fat and cholesterol white meat is an excellent source of energy and ally to a healthy diet, even weight loss. Protects the cardiovascular and musculoskeletal system and stimulates the valuable energy required in daily activities. 

RECOMMENDED CONSUMPTION: Considering the Mediterranean Diet pyramid, white meat is classified with foods whose consumption should be up to 2-3 times a week. As mentioned, white meat outweighs red meat, it nevertheless poses risks when consumption is excessive. Besides, in agreement with the ancient adage "everything has to be in moderation", which is also applicable here.

IDEAL COMBINATIONS: The meat of turkey and chicken can "stand" in a wonderful evening barbeque, cooked on grill and "wrapped" with the sauce or marinade of your choice. Even if you just buy fillets to bake in the oven and serve them with plain rice, a few drops of lemon are enough to highlight their flavor.

Duck on the other side, Ι would dare to say, that it is the "queen" of poultry, and not without reason. It’s unique taste triggers unforgettable culinary orgasms! From classic favorite, comfortably ... transformed into an exotic feast of aromas and flavors. Besides, it is no coincidence that the British have spent Thanksgiving day.

Rabbit meat tasty and tender as it is, binds well with all kinds of wonderful spices (thyme, rosemary), vegetables (onions, tomatoes), fruits (plums, orange), spices (cinnamon), beer, and sauces (dark chocolate, mustard) , into a plurality of recipes. You can accompany it with red and white wine.

SMART TIPS: During winter hot vegetable soups with chicken or turkey can offer you warmth and get you back to action sooner after a cold.

Spice them up! When meat is cooked on the grill at high temperatures chemicals are being created, the so called heterocyclic amines, which are carcinogenic. However, Australian research suggests that adding herbs such as oregano, thyme or basil reduce or eliminate the quantities of these chemicals during baking.

THOROUGH COOKING: Rabbit’s lean white meat is actually a culinary delight. It can be roasted, boiled, fried, stewed, braised with red sauce or lemon juice, stuffed, pickled, fricassee (greek recipe where rabbit is cooked with lettuce, as a soup), and always served hot. It should be marinated for several hours and cooked slowly. It needs, therefore, low heat and long baking. The time required for preparation is depends on that of the festive dishes, as they are the perfect treat for small celebrations.

The chicken and turkey need to be well-cooked, as there is risk of contamination by coliform (bacteria E. coli). Be sure to cook or be cooked, at least at 75 degrees Celsius to kill germs, but it is even important to remain juicy so that it is pleasant while chewing! They both combine excellently with grilled or steamed vegetables, pasta, potatoes or rice, cooked with spices or simply sautéed in a rich colorful salad and even "lovingly hugged" by a multigrain baguette. Whatever the way, their value remains timeless and perfect for any meal of the day.

As the duck is concerned, admit it, we all fantasize or even create imaginative tasty gourmet dishes. It makes perfect sense, since this poultry’s high gastronomic value "fits" with everything! From simple recipes accompanied with mashed potatoes to the delightful orange sauce. All it is about appropriate duration of cooking, in order to neutralize the microbes and simultaneously maintain the tender meat sensation.

DID YOU KNOW THAT ... :

1. White meat contains smaller amounts of myoglobin versus red meat. The myoglobin is the protein responsible for carrying oxygen to muscle cells. Due to this protein meat gets its pink, red or bright red colour.

2. Despite the good properties of white meat, it provides smaller amounts of iron, zinc, riboflavin, thiamine and vitamin B complex (namely B6, B12) compared to red meat. This is the main reason why both white and red meat should occupy equivalent positions in our diet.

3. Thanks to the "dry" and rich meat chicken and turkey, bring quickly the feeling of satiety and fullness, which actually lasts for long time until the next meal.

Below you will find delicious recipes that do not require extraordinary culinary skills. May nevertheless be the stimulus triggering the imagination and curiosity you to create your own culinary temptations ...

RABBIT WITH INDIAN RICE

Ingredients for 4 people:

1,5 kg rabbit (approx) 1 cup of vinegar 6 tbsp olive oil 3 cloves of garlic 2 onions 2 carrots 3 leeks 2 stalks celery 400 gr. tomato 800 gr. mushrooms 2-3 bay leaves 150 gr. vegetable broth salt and pepper

For the rice: 6 tbsp olive oil6 spring onions250 gr. wild rice1 hot pepper or Tabasco little1 bay leaf150 gr. claret600g vegetable broth 

salt
zest of 2 lemons

Execution:

1. Cut the rabbit into portions and boil the vinegar for about 15 minutes. Then drain and discard the water.

2. Chop vegetables and saute garlic, onion and mushrooms. Then add the remaining vegetables (leeks, carrots, celery).

3. Pour in the pot the rabbit with tomato paste, bay leaves, broth and seasoning by adding 1 cup of water. Simmer for about 1 ½ hours.

4.In some olive oil saute the chopped onions and rice and add the wine.

5. Once the wine evaporates add the chilli or Tabasco, the bay leaf and stir. Add the hot broth and salt and simmer for 18 minutes.

6. Five minutes before the end add the lemon zest to enhance the beautiful aromas.

Serve on a large platter while still warm, decorate with a few fresh leaves of celery. Accompany with a glass of the red wine you used for the cooking and ... Boost your guests!

CHICKEN ROLLS WITH FETA

Ingredients for 4 people:

4 chicken breast fillets 2 pinches spice blend for chicken some olive oil salt

For the filling: 200 g feta cheese, grated 3-4 sundried tomatoes 1 green pepper ½ onion two pinches oregano some olive oil

Execution:

1. Chase the fillets lengthwise to open and be able to fill. Baste them with olive oil inside and out and season them with salt.

2. Wash the peppers and remove the stalk and spores. Finely chop the onion, the tomatoes and the pepper. In a bowl, stir in the grated cheese, oregano and olive oil.

3. Divide the filling mixture into four fillets and wrap them. In a baking pan spread baking paper and place them spaced from each other to avoid sticking while baking.

Season with the spice mixture and bake in preheated oven at 200^oC for about 50 minutes.

Alternative tasty tip: So you can do using turkey meat. Besides, chicken and turkey could be called... "cousins".

Cut a fresh green salad with rocket and lettuce or cabbage and accompany the juicy chicken while still hot from the oven! It's so incredible the scent you will not want to finish the meal ...

GOURMET DUCK WITH BABY POTATOES

Ingredients for 4-6 people:

1,5 kg duck (approx), in portions 15-18 small potatoes (baby) or regular cut into pieces juice of 2 oranges 2-3 sprigs of rosemary 2 sprigs of thyme 2 cloves of garlic some olive oil 80 g butter salt and pepper

For the sauce:
200g yogurt bag 50g sour cream 3 sprigs of chives some olive oil salt, cayenne pepper

Execution:

1. Peel the potatoes and leave them in a saucepan with water to avoid browning.

2. Squeeze oranges. Wash the potatoes and spread on a shallow baking pan. Season with salt and drizzle with the juice of oranges and oil . If necessary add some water. Hand over the potatoes the aromatics (thyme and rosemary).

3. Wash the duck and plot the points that are thicker, to cook evenly. In a small saucepan melt the butter and then, with a pastry brush spread onto the duck pieces. Add salt and pepper and place in the baking pan over the aromatics. Where the meat is carved, put the cloves of garlic to enhance its flavor.

4. Bake in preheated oven for 1 hour  and longer or until meat gets a golden brown colour.

5. Meanwhile prepare the sauce. Mix the yogurt with the cream until they homogenize.  

6. Mince the sprigs of chive and add to the mixture of yoghurt. Add the olive oil, salt and pepper and mix them all together. Refrigerate to “blend”.

7. Once the food is ready, serve in shallow dishes and accompany with the sauce.

Spread a spoonful of the sauce on each plate ... Let the tasty delight of roasted meat and the rich aroma of potatoes take you along with the wonderful texture that the cool sauce leaves your palate ...

Enjoy your meal...!!!