
11
Meat Preparation Temp Time
CHICKEN
Chicken breast bone-
less, skin removed
Pound to an even thickness of 15-
20mm (½ to ¾”). 180°C 5-7 min each side
Chicken thighs, bone-
less, skin removed
Spread to an even thickness, remove
all visible fat 180°C 5-7 min each side
Beef steak, boneless Season to taste. If marinated drain
well before cooking
240°C 3-4 min each side (Rare)
240°C 3-5 minutes per side.
240°C 5-6 min each side (Med)
BEEF
Beef, fillets Season to taste. If marinated drain
well before cooking
220°C 3-4 min each side (Rare)
220°C 4-5 min each side (Med Rare)
220°C 4-5 min each side (Med Rare)
Beef, hamburgers Shape meat into burgers of even
weight and thickness 180°C 7-8 min each side
LAMB Lamb Cutlets Individually cut. Season to taste.
200°C 5-6 minutes each side (Rare)
200°C 6-7 minutes each side (Med
Rare)
200°C 7-8 minutes each side (Med)
PORK
Pork tenderloin Cut into ¾” (20mm) thick medallions,
may be pounded. Season to taste 160°C 12-13 min each side
Boneless pork loin
chops All chops should be same thickness 160°C 10 min each side
Sausages, uncooked Prick links with tines of fork or tip
of knife. 180°C 20-25 min turning regularly
Bacon 210°C 2 min each side
SEAFOOD
Prawns (shells on) Dry well. Season to taste and or rub
with extra virgin olive oil 220°C 3-4 min each side
Prawns (shells off) Dry well. Season to taste and or rub
with extra virgin olive oil 220°C 2-3 min each side
Scallops Dry well. Season to taste and or rub
with extra virgin olive oil 220°C 3-4 min each side
Salmon Fillets Dry well. Season to taste and or rub
with extra virgin olive oil 220°C 5-7 min each side
Tuna Fillets Dry well. Season to taste and or rub
with extra virgin olive oil 240°C 2-3 min each side
VEGETABLES
Portobello mushrooms,
15mm (½”) thick slices
Rub with extra virgin olive oil (inc the
gills). Cook with gills facing up. 180ºc 8-10 min each side
Asparagus Spears Season to taste and or rub with extra
virgin olive oil 180ºc 10-12 min turning regularly
Broccoli Spears Season to taste and or rub with extra
virgin olive oil 200ºc 15-20 min turning regularly
Pak Choy Sliced lengthways. Season to taste
and or rub with extra virgin olive oil 200ºc 6 min each side
Egg Oil plate before breaking egg onto
plate 200ºc 4-6 min on one side