COOKING RABBIT- HINTS AND TRICKS
Unless you’re a vegetarian, there’s no reason why you shouldn’t consider eating rabbit instead of ham, turkey, chicken or beef for dinner. This country still has the Easter Bunny syndrome! Europeans, especially the French, Italians, Portuguese, Spanish, Hungarians and Germans eat lots of rabbit.
If we can get over our prejudices, eating rabbit makes a lot of sense. Four ounces of roasted rabbit meat has 175 calories and 7.2 grams of fat, slightly less in both categories than skinless turkey dark meat. And rabbit meat has more flavor than chicken, to which it is often compared.
Rabbit is an all white meat that’s lower in cholesterol than chicken or turkey (164 mg of cholesterol in rabbit vs. 220 mg in chicken), has just 795 calories per pound (chicken has 810 calories per pound), and has the highest percentage of protein and the lowest percentage of fat of any meat. In short, meat doesn’t get any healthier. If you want more information I have a post in the October archives on the HEALTH BENEFITS OF RABBIT MEAT check it out. Now on to cooking rabbit!
Jointing a Rabbit-
Working with rabbit is very much like working with chicken. Think of the forelegs as wings. There isn’t much breast meat but the saddle or tenderloin makes up for it. When cutting up a rabbit, remove hind legs and forelegs and the saddle (or have the butcher do it). The bony rib cage can be used for stock. A 2-1/2 pound rabbit should serve 2 people, more if you have a rich sauce or several side dishes.
Although a rabbit can be roasted whole (stuffed or unstuffed), it is most often cut into pieces and cooked slowly in a casserole or stew. Domestic rabbit, although available as saddle or legs, may still need to be cut into smaller pieces before cooking.
1. Lay the rabbit, on its back, on a chopping board and cut the legs away from the main carcass with a large chef’s knife. (To cut right through the bone, it may be necessary to tap the back of the knife with a kitchen weight or mallet, protecting the back of the knife with a cloth.)
2. Cut down the center of the legs to separate them. Then divide each leg in two, cutting through the knee joint. Cut the body into three or four pieces, making the last cut just below the ribcage
3. Cutting lengthwise through the center of the breastbone, divide the ribcage section in half. If you wish to remove small bones from the flesh around the breastbone, use pliers or pull them with your fingers.
Rabbit Cooking Hints and Tricks-
For safety, cook rabbit until it reaches 160 degrees F.
A rabbit weighing between 2.5 lbs and 3.5 lbs makes six portions: two saddles, two thighs and two front legs.
Either cooked or raw, rabbit meat freezes very well.
Rabbit meat can be grilled, roasted, braised, fried or barbecued. It also makes great terrines and pates, and the liver and kidneys are delicious.
It takes 60 to 90 minutes to cook rabbit meat at 325F (160C).
Rabbit can easily be used in recipes calling for chicken, turkey and veal.
As rabbit is a lean meat, it is important to baste it often when roasting to avoid it drying out.
Excellent rabbit seasonings include parsley, rosemary, sage, bay leaf, lemon-grass, coriander, and basil.
Rabbit may be soaked in a marinade of sugar or honey, red wine, or olive oil seasoned with herbs.
Fryer rabbit can replace chicken in almost any recipe, but if you’ve never cooked rabbit before, it’s a great idea to start with a trusted recipe.
When barbecuing rabbit, marinate the meat first or baste it with a mix of lemon juice and olive oil with herbs. Grill it first on high heat, than continue to cook it on medium heat for a further 40 to 45 minutes with the lid closed.
Fresh herbs marry very well with rabbit meat. Try basil, lemon grass, coriander, bay leaf, parsley, rosemary, thyme, marjoram, and sage. It also works well with wine-based sauces and fruit sauces made with raspberry, pear and apple.
Use rabbit legs as a substitute for chicken in paella or other dishes.
Though white wine is often used to deglaze the pan that rabbit is sauteed in, you can also use grappa (the fiery Italian clear brandy) and balsamic vinegar.
Rabbit liver is unusually large and unusually delicious. Sear it on both sides in clarified butter, leaving it pink inside. Then add a few shallots to the pan with some wine, port or brandy and cook a few minutes. Process with a touch of cream, salt, pepper and a pinch of allspice or nutmeg for quick pate.
When roasting whole, buttered or lard with pork back fat, or wrap in foil to keep the flesh moist and tender. Or bone the main body and fill with a stuffing. Baste the rabbit frequently during cooking.
Marinate in wine or olive oil, with aromatic vegetables and seasonings, before cooking to help tenderize the meat.
Poach or braise young rabbits; stew or casserole older ones.
Use a rabbit to make a terrine. Grind the rabbit meat with 2 shallots and mix in 2 eggs, two-thirds cup heavy cream, 2 tbsp. shelled pistachios, 1 tbsp. dried cranberries, 2 tbsp. chopped fresh parsley, and seasonings. Place in a pot lined with bacon slices and bake in a water bath at 350 degrees F for 2 hours. Add 1 and one-quarter cups liquid aspic after cooking. Allow to cool and refrigerate until set.
To roast a rabbit, rub it down with olive oil and chopped herbs and place it in a roasting pan. It may then be baked just like a chicken, at about 350 degrees F. (A 2 pound rabbit takes about 1 – 1 1/2 hours to cook at this temperature.)
Begin by browning the rabbit in a little olive oil. Then place the meat in a pot and cover it about a quarter of the way with water. Cover the pot and allow the meat to simmer for about an hour.
Chop the rabbit meat into small pieces (about one inch square). If desired, roll in flour or seasonings. In a preheated pan with a little olive oil added, brown the meat on every side. Place the meat in a large pot and cover with boiling water. Cover the pan with a well-fitted lid and simmer for at least two hours, or until meat is tender. Add vegetables to the last hour of cooking.
Thin cuts of rabbit (no more than one inch thick) are suitable for sauteing. First, preheat a pan and add a small amount of olive oil. Place the rabbit in the pan and brown both sides, cooking until it reaches 160 degrees F.
Shreaded rabbit–You can use either stove or crockpot to cook the rabbit ahead of time. But don’t boil it… simmer it very gently so it barely bubbles. Simmer for 1 to 1 1/2 hours or until meat falls of bones, Remove and allow to cool. When cool,pull meat from the bones and shred. You can freeze the meat for later use or make all kind off foods with this! I have made Rabbit Tacos,Rabbit Salad Sandwiches,so much more. I like to use apple juice for part of the liquid. I use a bay leaf or two, some herbs and some black pepper and allspice for seasonings.
Here’s a very simple but tasty grilled rabbit recipe for the outdoor barbecue. Preparation time, 15 minutes, Cooking time, 80 minutes. Serves 4 to 6.
1 fryer rabbit, cut up
1-1/2 tsp salt
1/4 tsp pepper
1/2 cup cooking oil
1/2 cup sherry
1-1/2 tsp seasoned salt
Rub rabbit with salt and pepper; place over medium hot bed of live coals. You can use a gas grill. Make sauce by mixing oil, wine and seasoned salt together. Keep rabbit well basted with sauce, turn often while cooking 1 hour or until rabbit pieces are tender.
For More Recipes Check Out The DOMESTIC RABBIT RECIPE PAGE
HEALTH BENEFITS OF RABBIT MEAT
Rabbit is higher in protein than other meats, lower in fat, and has less calories. It is one of the best white meats available on the market today! The meat has a high percentage of easily digestible protein. Protein is needed in the diet for healthy cellular processes and functions. The body needs protein for tissue development, repair and maintenance. For overall health and proper functioning, the human body must have protein.
Rabbit meat is almost cholesterol free and low in sodium and there fore very heart patient friendly. The calcium and phosphorus contents of this meat are more than any other meat. Phosphorus helps in bone health along with calcium, and also helps to regulate fluids. Potassium also helps with fluid regulation and helps remove salts from the body Other vitamins and minerals, which are needed by the body in small amounts, are also present in rabbit meat. These include copper, zinc and iron. Copper is necessary for cellular growth and development and is taken in through diet since the body cannot produce this mineral. Zinc is important to boost the immune system and calcium absorption while iron is important in the production of red blood cells and the distribution and absorption of oxygen throughout the body.
Rabbit contains selenium that works as an antioxidant to remove free radicals before they can do damage to your body. Some types of cancer, as well as the ravages of aging, can be battled with selenium. Selenium is also very important in maintaining good thyroid functioning and supporting a healthy immune system.
Rabbit meat also contains Potassium that helps with fluid regulation and helps remove salts from the body
Vitamin B2 or riboflavin is another nutrient found in rabbit meat which is important to keep the digestive track healthy. It is also important in breaking down protein and fats. Another nutrient, Vitamin B12 is necessary in the proper function of the nervous system. It is needed in the production of protein and red blood cells.
Rabbit meat, which is a high-protein low fat diet, is not just perfect for weight loss. It also contains anti-oxidant and anti-aging components namely selenium and glutathione. Glutathione is a protein like antioxidant molecule. It must be constantly renewed. The riboflavin in rabbit meat supports this process
Rabbit meat has been recommended for special diets such as for heart disease patients, diets for the elderly- whose metabolism has slowed and digestion is compromised, due to illness or life stage. Low sodium diets, and weight reduction diets, because it is easily digested, it has been recommended by doctors for patients who have trouble eating other meats. Not to mention that it is awesome tasting and can be cooked many ways. I Will be posting recipes constantly in the DOMESTIC RABBIT RECIPES page that i have cooked myself or find quit intriguing keep checking in! RAISING MEAT RABBITS TO SAVE THE WORLD!