The festive season is all about coming together, and no celebration feels complete without meat. Unless you’re on a plant-based diet! Moments of family, food, and fun are made even more memorable when every plate is paired with perfectly cooked protein.
As good as meat tastes, remember that undercooked meat can be unsafe, while overcooked meat loses its magic. The key is finding that perfect balance: juicy, tender, and full of flavour.
For Ntee Malekane from Bloemfontein, Free State, maintaining a healthy diet means being mindful of both what she eats and how she prepares it. She explains that for her, boiling meat is the healthiest option, making sure not to overcook it.
When cooking white meat, she keeps it simple and fries it until the oil is released. After frying, she adds a bit of water, seasons it, and cooks it a few minutes before it’s fully cooked.
For red meat, simmering is her go-to method. She checks the tenderness with a fork, and when it’s just right, she knows it’s ready to eat.
Unlocking flavour
Chef Yoliswa Bila, founder of Yolie’s Delicious Kitchen in the Eastern Cape, advises against cooking meat straight from the fridge.
Allowing it to rest at room temperature before cooking ensures better results while using the correct temperatures is key to getting it just right, she says.
“For medium-rare beef, the internal temperature should be at least 150° while for chicken, it’s 180°.”
Yoliswa Bila
When preparing red meat, Bila prefers grilling, pan-searing, or oven-roasting as these methods keep the natural juices and flavours intact.
For chicken, poaching, steaming, or baking are recommended, she says; as these low-fat techniques preserve its tenderness and subtle flavour.
“With fish, pan-searing or baking works best, as these methods lock in moisture and enhance the natural taste.”
Resting meat for a few minutes before slicing or serving is essential to maintain its flavour and texture, Bila adds.
To enhance taste, she opts for herbs and organic spices, which bring out rich flavours while offering health benefits.
Marinades made with olive oil, lemon juice, plain yoghurt, and honey are her go-to choices as they add depth without relying on extra salt or sugar.
READ NEXT: Discover the delicious pleasures of pork on your plate
Cooking meat for optimal health
Zandile Mengwai, a registered dietitian from Johannesburg North, says the healthiest ways to cook meat are grilling, stewing (with minimal spices and salt), sautéing, and boiling.
She explains that it’s essential to remove and trim excess fat and to remove the skin from chicken.
“Make sure you do not add any fat, as meat already contains its own.”
Zandile Mengwai
Mengwai notes that undercooking any type of meat can lead to food poisoning due to harmful microbes present in raw meat, which can cause diarrhoea, vomiting, and severe stomach cramps.
“These microbes are often destroyed by heat, which makes the meat safe to consume.”
She also warns that overcooking meat can result in a loss of nutrients, such as vitamin C and B vitamins, and may lead to the formation of potentially harmful compounds that could be toxic to the body, increasing the risk of cancer.
“Cooking red meat and chicken at 71° Celsius for 20 to 45 minutes is enough to kill the microbes.”
She adds, “Just don’t cook it at higher temperatures for too long.”
Mengwai further explains that meat is not mostly affected by the type of spices you use, but advises against adding too much salt or using salty spices to avoid high blood pressure.
ALSO READ: Which cooking method is best for you?
Get the Health For Mzansi newsletter: Your bi-weekly dose of kasi health, wellness and self-care inspiration.
