Sue’s Kitchen – Introduction to Cooking Meat

meat storage and preparation.
Whichever type of meat you prefer to cook, be it chicken, turkey, pork, lamb,
beef, or a meat-free vegetarian alternative, it provides you with an excellent
source of daily dietary protein.

Meat is often the main ingredient around which a meal is based, enhanced by the addition of potatoes and other
green leafy vegetables, it creates a balanced nutritional meal. Combined
with onions, root vegetables, stocks and sauces, it becomes paramount in the
creation of pies and pasties, stews, soups, casseroles and so much more. Forward
planning and preparation give you the opportunity to cook and freeze meals in
advance to save time later.

Whether its bought to fry, boil, grill or
roast, meat is so versatile that it can be used to casserole, stir
fry, prepare a quick breakfast or be the focal point of the traditional Sunday
lunch.

I’ve listed some of the most popular meet here, along with its approximate
cooking times and temperatures per lb or 450 G. however, this list should act
as a guide only. Please refer to the information on the outer packaging
of your joint or cut of meat for precise details, particularly if you are cooking
one of the many specialist meats or prepared rolled, boned or stuffed joints.

All cooking times given are based on meat which is at a cool kitchen temperature
so you should either defrost your joint or cut of meat completely, or add on
more time if you decide to cook it from frozen. Please adjust cooking
times if roasting a joint or cut of meat which requires a slow or varied cooking
temperature.

Before roasting a stuffed joint remember to weigh it after stuffing, then
calculate the cooking time accordingly.

Please remember to adjust cooking times on products that you bought chilled
and then froze as the instructions given on the packaging won’t necessarily
take in to account any extra cooking time needed when cooking or re-heating
from frozen.

You will also find guidelines on frying and grilling small cuts of meat according
to thickness, including bacon, sausages etc. I also give hints and tips on preparation
and cooking especially for blind and visually-impaired cooks.

I have included some very important information on food storage and basic
kitchen hygiene.

Sue’s Kitchen – Roasting Meat

General Information – Please remember that individual oven temperatures vary and that all
Cooking times given for gas and electricity are approximate. All
cooking temperatures are calculated with the roasting tin positioned in
the centre of a pre-heated oven.

Fan assisted ovens cook more quickly, they are of a consistent or uniform
temperature throughout, so the meat tin can be positioned anywhere.
If you are using a fan assisted oven, You may need to lower the
temperature and reduce the cooking time slightly. Meat can be cooked in a fan
assisted oven without the need to pre-heat the oven first, all times are given
for meat which is at a cool kitchen temperature, please remember to add on more
time if cooking meat from frozen.

I find that its easier to produce a good, evenly cooked, tender moist joint,
by roasting it in a moderate oven for slightly longer. If
large joints are cooked in a hot oven too quickly it can result in meat being
cooked on the outside while still remaining cooler or uncooked in the centre.

To check if meat is cooked through properly, insert a meat skewer or the
prongs of a fork into the centre of the joint, it should go in easily ensuring
that meat is tender, and any juices coming out into the tin should not be pink,
but clear in colour. A meat thermometer can also be inserted into
the cut or joint during cooking to make sure that internal temperatures are
sufficiently hot.

Sue’s Kitchen – Information on Kitchen Hygiene, Meat Storage and Preparation

Here are a few more important things to remember when handling, preparing
and cooking meat.

Ensure that your hands, kitchen equipment and utensils, chopping boards
and work surfaces are scrupulously clean both before and after preparing and
handling meat.

Wash your hands each time you move from one task to another, particularly
if you are handling first raw then cooked meat.

Check that your fridge is operating at the correct temperature: between 0
and 4 degrees centigrade.

Keep a separate hard, durable chopping board for preparing or chopping raw
meat. Clean it afterwards with a diluted bleach and water or antibacterial
solution followed by a good rinse in hot soapy water.

Defrost frozen meat or meat dishes thoroughly before cooking (unless
otherwise stated) and do not re-freeze once thawed.

If you are cooking meat casseroles, stews etc., to cool and refreeze for
later use, cook and cool quickly then freeze immediately.

Never refreeze any food that has been served up, or anything that is left
over from a meal, for a second time.

If you plan to freeze a meal which has just been cooked, cool quickly, then
cover and freeze immediately.

Always Cover, or wrap then store, raw and cooked meat on separate shelves
in your fridge. Put uncooked meat lower down in the refrigerator than cooked
meat, this lessens the chance of any drips or close contact contaminating other
food.

Make sure that any meat is thoroughly and evenly defrosted before cooking,
and when re-heating any food, make sure that it is piping hot throughout before
serving.

After marinating meat, cover it and store in a refrigerator.

Ensure that all smaller cuts of meat such as burgers, bacon and
sausages are thoroughly cooked and piping hot before serving.

Always follow microwave package instructions carefully and allow standing
time if stated to make sure that food is piping hot in the centre.

If you are planning to freeze leftover cooked meat, do not leave it at room temperature
for longer than necessary, cool it quickly, then wrap and freeze. If any
perishable food is left at room temperature for too long, bacteria will begin
to multiply which can cause stomach upsets or food poisoning. This should
not happen if you follow good food, kitchen and personal hygiene.

Sue’s Kitchen – Roasting a Joint of Meat

Beef – Let’s start with beef. To roast a joint of beef so that its well done, allow
30 minutes per lb, or 450 G, plus an extra 30 minutes cooking time to make
sure it is completely cooked through. A good way to remember this is by
saying, (30 minutes per lb, plus 30 minutes over).

Set and pre-heat your oven to Gas Mark 5, 375 F, 190 C, 170 Fan.

Place your joint, shoulder, leg, Topside or silverside, in
a large, deep-sided roasting tin with enough water to cover the base of the
tin to prevent the meat from drying out. Pour over a couple of tablespoons
of cooking oil, season with salt and pepper, cover with a lid or
kitchen foil and cook until tender when tested with a skewer or fork.

Sue’s Kitchen – Lamb

Its always best to roast your shoulder or leg of lamb in a slightly cooler
oven because of its more delicate structure and less fibrous construction, to
prevent it from drying out too quickly during cooking.

Pre-heat your oven to Gas Mark 4, 350 F, 180 C, 150 Fan.

Roast your chosen joint or cut of meat in a deep-sided roasting tin, with
enough water to cover the base, add a little cooking oil, salt and pepper, cover
with a lid or foil and cook until tender.

The same oven temperature and cooking method apply when cooking
lamb chops or steaks. You’ll probably find that they will be cooked in
about an hour, but because they vary in thickness, test with the point of a
small knife, the prongs of a fork or kitchen skewer to make sure they’re tender
and cooked through before serving.

Sue’s Kitchen – Pork

To cook your leg, shoulder or loin joint thoroughly, allow 30 minutes per
lb, or 450 g, plus 30 minutes over.

Pre-heat your oven to Gas Mark 5, 375 F, 190 C, 170 Fan.

Put your joint into a deep sided roasting tin with enough water in the base
to prevent it from drying out during cooking. Pour over a couple of tablespoons
of cooking oil, season with a little salt and black pepper, cover with
kitchen foil and cook in the centre of your pre-heated oven, until tender and
cooked through when tested with a fork or skewer. If you want a traditional
crispy topping to your pork, buy a joint which specifies that it has pork crackling,
or, if you are fortunate enough to be able to obtain your pork from a traditional
butcher, you stand more chance of buying a joint that has skin on it so that
you can crisp it by pricking it with a fork before cooking, then rubbing in
cooking oil and plenty of salt. Start cooking it at a fairly high temperature
for 20 minutes, then turn your oven down to the recommended temperature and
continue cooking. Remove the lid or foil 15 to 20 minutes before the
end of the cooking time, turn up the oven temperature again to crisp up
the skin, giving you the crispy texture called “crackling”.

The same oven temperature and preparation method apply when cooking
pork chops, without the need to alter the oven temperature or remove lid or
foil to crisp up the meat. Your chops or steaks will probably be cooked
in a little over an hour but please check for tenderness with a fork or skewer
before serving.

Sue’s Kitchen – Gammon or ham joints

Set and pre-heat your oven as above for pork, Gas Mark 5, 375 F, 190 C, 170 Fan.

Allow 30 minutes per 1 lb, 450 g, plus an extra 30 minutes.

Follow instructions on the outer packaging as some joints require soaking
in cold water first, for several hours, to remove any salt content. Drain.
rinse well with cold water before roasting in a deep sided ovenproof tin
with enough water to cover the base. Cover with foil and cook until tender.
Allow to stand and cool completely before slicing.

To boil gammon or ham joints – Allow 25 minutes to the lb, or 450 G. Time starts from when pan is
boiling gently.

Follow instructions on outer packaging as some joints require soaking in
cold water for several hours to remove any salt content.
Drain, and rinse well in cold water.

Place your joint in a large saucepan with enough water to cover it well.
Bring to the boil, turn down the heat to simmer and cook gently until
tender when tested with a fork. Drain carefully and allow to stand and
cool before carving or slicing.

Sue’s Kitchen – Chicken Pieces

(with the bone in (,joints, quarters, thighs, legs, or Drumsticks.

Pre-heat your oven to Gas Mark 6, 400 F, 200 C,180 Fan.

Line a deep-sided roasting tin with kitchen foil and lay your chicken, skin side uppermost, out
on it in a single layer. Add enough cold water to cover the base of the
tin to prevent the chicken drying out during cooking. Sprinkle over a little
cooking or olive oil, add a sprinkle of salt and a good grind of black pepper.

Cover the top of the tin with kitchen foil and cook for between an hour
and an hour and a quarter by which time the chicken should be cooked through
and tender when tested with a fork. If you would like the skin on the
chicken to be nice and crisp, remove the foil cover 10 to 15 minutes before
the end of the cooking time.

Sue’s Kitchen – Whole Chicken

Pre-heat your oven to Gas Mark 5, 375 F, 190 C, 170 Fan.

Line a deep-sided roasting tin with kitchen foil and put your chicken on
it skin side uppermost so that the legs are laying flat on the base of the tin.
Add enough cold water to cover the base of the tin. Pour a little
cooking oil over the chicken and sprinkle with salt and black pepper.

Cover the top of the tin with kitchen foil, or cover the top of the chicken itself
if the foil doesn’t fit the tin snugly. Cook for approximately an hour and three-quarters or until tender when tested
with the point of a knife or a kitchen skewer.

Please add more time if cooking from frozen or if the internal cavity has
been stuffed.

Allow the cooked chicken to rest for half an hour or so
before carving.

Sue’s Kitchen – Duck

I would suggest cooking duck portions as they are easy to handle and cook
evenly.

Pre-heat your oven as given for chicken pieces above, Gas Mark 6, 400
F, 200 C,180 Fan.

Line your deep-sided baking tin with kitchen foil
and add enough cold water to cover the base to prevent the duck from drying
out during cooking. Duck does tend to be a bit richer in flavour than
chicken, producing a bit more fat than other poultry so you may like to put
a roasting rack or mesh, slotted tray inside the base of the tin, then lay your
duck on that skin side up in a single layer, that way any fat produced, drips
through into the bottom of the tin. Add a little cooking oil, sprinkle
with salt and pepper, cover with a lid or kitchen foil.

Cook for about an hour to an hour and a quarter and test for tenderness with the prongs of
a fork or a kitchen skewer.

Sue’s Kitchen – Bacon

Bacon cooks perfectly in the oven. Simply lay the rashers out in a
single layer on kitchen foil in a deep sided roasting tin and cook in a pre-heated
oven, gas Mark 6, 400 F, 200 C, 180 Fan, for 20 to 25 minutes, depending on the thickness
of the rashers or on how crisp you like your bacon to be.

Sue’s Kitchen – Sausages

Its very easy to cook sausages in the oven, There is no need to add extra
fat or cooking oil, and you don’t have to turn them over half way through the
cooking time.

Simply lightly grease a deep sided roasting tin, lay your sausages in the
base of it in a single layer, prick them with a fork, then cook in your pre-heated
oven, Gas Mark 6, 400 F, 200 C, 180 Fan, for between 25 and 40 minutes, depending
on how thick the sausages are. The thicker the sausage, the longer the
cooking time.

Sue’s Kitchen – Boneless skinless, chicken breasts or fillets

Pre-heat your oven to Gas Mark 6, 400 F, 200 C, 180 Fan.

Line a deep-sided roasting tin with foil and lay your pieces of chicken out on it
in a single layer, sprinkle with a little cooking oil or olive oil, add a little
salt and pepper, cover with foil and cook, in your pre-heated oven, for
45 to 50 minutes until tender when tested with a fork or kitchen skewer.

Sue’s Kitchen – Beef burgers

Although commercially made beef burgers can be either grilled or fried, its
simplicity itself to cook them in the oven for between 15 and 20 minutes,
depending on how thick the burgers are.

Simply lightly grease a deep-sided roasting tin and lay them out on it in a single layer. Put them in a pre-heated
oven at Gas Mark 6, 400 F, 200 C, 180 Fan. Alternatively, why not
try making your own by mixing good quality minced beef with sausage meat and
fried onion, (see my recipe for home made beef burgers).

Sue’s Kitchen – Vegetarian and meat-free substitutes

Many meat-free burgers, slices, sausage and bacon products can be cooked
in the oven very successfully.

Simply lightly grease a baking tin and lay them on it in a single layer. Generally they take less time than meat
and should be cooked in a fairly hot oven. Please see package instructions
for more details.

Sue’s Kitchen – Meat pies and pasties

Please follow re-heating and cooking instructions on packaging for
specific information. Always remove any outer packaging as stated, before cooking.

Always add more time if cooking or re-heating meat pies from
frozen. Times given here are approximate and For pies cooked when standing
at a cool kitchen temperature.
Home-made meat pies and pasties – For pies with an uncooked shortcrust pastry, pre-heat your oven to Gas Mark 6,
400 F, 200 C, 180 Fan.

Place your prepared pie in its foil container or pie dish on a baking tin
with shallow sides. Putting the pie onto a tin will make it easier
to lift it into and out of the oven safely.

If cooking meat pasties or sausage rolls, lightly grease the base of the tin to prevent
the pastry from sticking to it.

If you want your pies and pasties to have a nice glaze, brush the top of
the pastry with a little beaten egg or milk before cooking. Don’t forget
to prick the top of the pies and pasties in several places with the prongs of
a fork before baking so that steam is released, this prevents the top of the
pastry from splitting during cooking.

Place your pies or pasties on a shelf fairly near the top of your pre-heated oven. If you are using
a fan assisted model, the temperature is uniform throughout so they can be cooked
in any position.

Please follow your recipe instructions for precise details.

Individual or smaller pies and pasties with a pre-cooked or partially cooked filling will
usually only need to be baked for between 20 to 30 minutes according to size.
Larger pies, or those which have fillings which are
uncooked or contain sauce or gravy will require the pastry to be partly cooked
and sealed before the oven temperature is turned down a little to allow
the food inside to completely cook through. This will probably take another
20 to 25 minutes. Bake until pastry is lightly golden brown, firm to the
touch and the filling is very hot and cooked through.

The point of a sharp knife or kitchen skewer can be used to test for temperature
and tenderness.

Pies with uncooked puff pastry – Pre-heat your oven to gas Mark 7, 400 F, 200 C, 190 Fan.

Follow the guidelines for shortcrust pies as above and adjust cooking times
and oven temperatures according to recipe instructions. Bake until pastry
is golden, firm to the touch and the filling is cooked through.

Pre- cooked puff pastry or shortcrust pastry meat pies and pasties – Pre-heat your oven to gas mark 5, 375 F, 190 C, 180 Fan.

Place your pies, still in their foil dishes or containers, on a baking sheet
with shallow sides, to make lifting them into or out of the oven easier. Grease
the baking sheet if heating pasties or sausage rolls, to prevent the pastry
sticking. Most ready cooked products will be crisp and hot enough to eat
in about 20 to 30 minutes but please allow more time if heating from frozen. test with the point of a sharp knife or skewer to make sure that the filling
is hot.
Meat Casseroles – Please see your recipe for specific cooking instructions.

All cooking times and oven temperatures are approximate, individual oven
temperatures may vary. Estimated cooking times are based on food at a
cool kitchen temperature.

Please allow more time if cooking or re-heating from frozen.

Sue’s Kitchen – Cooking home-made casseroles containing uncooked meat and vegetables

Pre-heat your oven and stand your casserole dish inside a deep-sided roasting
tin, this makes it easier to lift the dish into and out of the oven. Most
casseroles, particularly beef dishes are best cooked fairly slowly at approximately
Gas Mark 3, 325 F, 170 C, 150 Fan, for about 2 hours or so, to allow meat to cook
through thoroughly and the flavours from the meat and vegetables to enrich the
gravy. Liquid will gradually thicken and reduce, particularly if the casserole
contains potatoes.

As a general rule, casseroles should be covered with a lid or kitchen foil
prior to cooking. Some casseroles and Hotpots may need to be uncovered
15 to 20 minutes before serving and the oven turned up to fairly hot in order
to crisp up the potato topping.

Shepherds pies and dishes containing mince or partly cooked meat and vegetables cook more quickly so can be put in a moderately hot oven, Gas Mark 6, 400 F, 200
C, 180 Fan, but please see your recipe instructions for precise cooking times.

Sue’s Kitchen – Guide to Frying or Grilling Meat

General information – Please adjust cooking times according to thickness of meat and test temperature
and tenderness with a fork or kitchen skewer before serving.

All cooking times given are approximate and should be varied according to thickness. All
times are based on meat which is at a cool kitchen temperature, please allow
more time if cooking meat from frozen.

Specific information for blind and visually-impaired cooks -Remember that when frying, meat cooks on the under-side with heat that comes
from below, where its in contact with the pan, and when grilling meat, the top
surface cooks with heat which comes from above the grill pan in the grill compartment.

All meat, pans, hob and the grill compartment will get hot quickly.

Both food and pans will cool fairly quickly when removed from the heat,

the hob and grill compartment will remain hot for quite some time after they’ve
been turned off after you’ve finished cooking.

Begin by Familiarizing yourself with the layout, controls, correct pan positions
in your grill or on your hob while your pans are empty and the heat is turned
off.

Try putting the pan on the hob or under the grill without touching either
the underneath of the frying pan or the area of the grill above where your grill
pan will sit or be in position once the heat is turned on.

While cooking, always hold the handle of the frying pan or grill pan in one
hand, so that you have immediate and instant control of it, at all times.

Remember that the meat is going to sizzle a bit as soon as the heat is turned
on, as the fat gets hot and the meat starts cooking. If you
remain in contact with the pan and are familiar with the settings and controls
on your hob and grill, you can alter the temperature, turn down the heat or
remove the pan to stop food cooking immediately.

I would never advocate that you leave a frying pan or grill pan unattended
at any time during cooking.

Your ears, nose and fingers are your ultimate guides too. If you are
unfamiliar with or new to frying or grilling, try to make your kitchen as quiet
as possible before you start to cook. Listening to the sounds your pan
makes will tell you how quickly the meat is cooking and how hot the pan
is. Take care to avoid touching any hot surface while cooking,
let food and pans cool a little afterwards before touching them, and use
the correct, good quality kitchen utensils and deep sided frying or grill pans.

Always make sure that your hands are clean
both before, during and after touching meat. Wash them after handling
raw meat, before touching or turning meat over during cooking, then wash them
again after serving.

Let your fingers give you any relevant information by helping you to
add meat to the pan, making sure the contents is spread out evenly, to
check on how much oil is added, then to help you turn over meat half way through
the cooking time.

A good method to adopt when grilling or frying is to put the meat and
oil into the pan first, while its standing on your kitchen work surface.
Remember to adjust preparation methods accordingly, i.e. If frying, add the
cooking oil to the inside or base of the frying pan before putting in the meat.
If grilling, Add the cooking oil to the meat after you put it into the
grill pan.

Only a small amount of oil needs to be either brushed over or
poured into the base of the frying pan before cooking or adding meat. Only
a small amount of cooking oil should be added to or brushed over the meat in
your grill pan before cooking. Some meat such as bacon and sausages contain
enough fat and will only require the pan to be brushed with a little additional
oil to prevent sticking.

A small pastry brush can be used to brush oil over the base of a pan or to
brush oil over meat. A tablespoon can be used for adding oil to a pan or for
pouring oil over meat in a pan. No more than one to two tablespoons
of oil will be needed. You may find it easier to add cooking oil to a
jug and then use a tablespoon to add it to the pan. There isn’t a set
way to do this, oil sprinkler bottles, pump action bottles, syringes, small
spoons, or even a finger placed over the top of a bottle to monitor the oil
coming out, all have their uses. It will be up to you to experiment and
find the method that works best for you.

Always put the pan on to the hob or into the grill compartment before turning
on the heat.

Always move the pan from the hob or grill on to a heat resistant surface
for 30 seconds or so before turning the meat over, half way through its cooking
time, which will allow the pan and meat time to cool just a little, so
that its easier to handle. Remember that meat will feel different the
more it cooks, raw meat is soft and yielding, whereas cooked meat becomes firmer,
coarser in texture and more tender when tested with the prongs
of a fork. Please see my guide on Cooking On The Hob for more detailed information.

Sue’s Kitchen – Steak

Choose a sirloin or the correct cut and thickness for frying or grilling.

To cook a steak that’s approximately 2.5 cm (or 1 and a half inches thick)
so that its well Done), add to or Brush the base of the frying
pan with oil before laying the steak in it in a single layer, or putting the
steak centrally in your grill pan, then adding or brushing over a small amount
of cooking oil. Put the grill pan into the grill compartment or the frying
pan on to the hob, turn on the heat and cook on a medium setting, uncovered,
for 8 minutes on each Side. Carefully turn the steak over
with a large fish slice or spatula half way through the cooking time.

To cook your steak, that’s approximately the same thickness as above, so
that its fairly well done or medium, follow the same preparation and cooking
method as before. Cook it for 6 minutes on each side. Turn
it over carefully, half way through, using a large fish slice or spatula.

To cook your steak of approximately the same thickness, so that its rare
Follow the same preparation and cooking methods as above. Cook for
approximately 4 minutes on each Side. Turning it over carefully
with a large fish slice or spatula half way through the cooking time.

Minute steak – Please be especially careful when cooking and eating rare meat.

Follow the same preparation and cooking method as above. Cook it for
1 minute on Each Side.

Sue’s Kitchen – Pork chops

Add a little oil to the base of your frying pan or to the meat in your grill
pan, make sure your chops are laid in or spread out over the pan in a single
layer, cook for 8 to 10 minutes on each Side, turning carefully
with a large spatula or fish slice half way through the cooking time.

Sue’s Kitchen – Lamb chops

Add oil to the chops in your grill pan or brush a little oil over the surface
of the base of the frying pan before adding the chops in a single layer. Then
cook, uncovered on a medium heat for 6 to 8 minutes on each side. Turn
them over after approximately 6 minutes, using a large spatula or fish slice.

Sue’s Kitchen – Gammon steaks

Brush over or add a small amount of cooking oil to your frying pan or grill
pan, place your meat in it in a single layer. Then cook for between 5
and 8 minutes on each side, depending on the thickness of the gammon.
Turn over carefully using a spatula or fish slice, half way
through the cooking time.

Sue’s Kitchen – Sausages

Lightly grease the base of your grill pan or frying pan, then lay your sausages
in it in a single layer. Prick them with a fork, then cook on a medium
heat for 5 to 8 minutes on each side, depending on the thickness
of the sausage. Turn carefully with a large spatula or fish slice during
cooking.

Sue’s Kitchen – Bacon Rashers

Lightly grease the base of your grill pan or frying pan, lay your bacon
out in a single layer and cook for 3 to 5 minutes on each side, turning
half way through the cooking time with a large spatula or fish slice.

Sue’s Kitchen – Offal, liver, kidneys etc

Rinse well under cold, running water to clean, pat dry with kitchen paper,
before laying out in a single layer in your grill pan or frying pan with a little
cooking oil added. Cook for 3 to 4 minutes on each side, turning with a
spatula or fish slice, half way through the cooking time.

Sue’s Kitchen – Boneless chicken breasts or fillets

Lay your chicken pieces in your pan in a single layer either before adding
oil to the grill pan or after adding a little cooking oil to the frying pan.
Cook on a medium heat for 10 to 12 minutes on each side, turning carefully
with a spatula or fish slice, half way through the cooking time.

Sue’s Kitchen – Vegetarian burgers, grills or meat-free slices

Many meat free or meat substitutes take very little cooking, due to their
soft, crumbly or less dense texture. Please see details on packaging for
precise information. Just grease your pan or add a little oil to your
chosen product and cook on a low heat until tender or warmed through. Most
quorn, bean or vegetable based grills or cuts will be ready to eat in a very
short time, probably only needing to be fried or grilled for no more than 3
or 4 minutes on each side, perhaps a little more for crumb coated products if
cooked from frozen. Meat-free bacon slices will only take a minute or
so. There are some very nice sausage, chicken, burger and steak meat free
products to choose from.

I hope you have found some of this information helpful.