HOW TO COOK CHICKEN, SEAFOOD, & MEAT
When purchasing proteins, figure on 4 to 6 ounces per person if the protein is boneless and skinless. When you are buying proteins such as bone-in chicken breasts, bone-in steaks, or lamp chops, you should generally buy the whole piece. If you buy too much, leftovers are a good thing and can become a quick lunch
Season with sea salt, ground black pepper, and maybe garlic or other seasonings you enjoy. Heat 1 to 2 tbsp of ghee in a saute or frying pan over medium heat. When the pan and oil are hot (but not smoking), place the chicken, fish or meat in the pan and sea until you get a golden crust on one side. Turn the pieces over and cook on the other side. Don’t overcook meats or fish. It makes them hard and dry. Over time, you’ll get a feel when something is done, but to begin, I recommend getting a meat thermometer to measure temperatures. Just stick the thermometer into the thickest part of the meat. Chicken is done when it reaches 160F to 165F. Fish is ready at 145F. Meat will depend on your preference, from 130F to 135F for medium rare steak, or 140F to 145F for steak cooked medium. Ground meat should be cooked to 165F. If the pieces are thick, chicken (such as bone-in breasts), steaks, and even thick fish fillets can be quickly finished in just a few minutes in a hot (400F to 425F) oven.
To Broil or Grill
To broil, preheat the broiler, grill pan, or outdoor gas grill on high until hot. For the broiler, place the rack one level down from the top of the over. First drizzle the meat, chicken, or fish with ghee, then season with sea salt, ground black pepper, and other seasonings you like. For the broiler, place on a foil-lined rimmed baking sheet and broil, turning once or twice, until the food is evenly cooked to the temperatures listed in the previous section.
To grill, turn the heat down to medium-high and place the food on the hot grill. Allow one side to get golden with nice grill marks, then flip and turn the heat down to low. The second side may not take as long.
Timing will depend on the protein and the thickness of what you are cooking. Fish should take 7 to 10 minutes, boneless chicken breast should take 12 to 15 minutes, and steaks will vary. If the outside is getting too done, move the pieces to a cooler part of the grill while they finish cooking (Note; small foods like shrimp cook very quickly under the broiler or on the grill. Once the first side is pink, turn them over and cook another minute or just until the second side is also pink. Don’t overcook and keep them tender).
Whether grilling or broiling, remember not to char your food to ensure avoid exposure to toxic compounds.