Helpful Hints -- Cooking Methods to Help Reduce Fat
Saute / Browning - Use non-stick pans; non-stick spray and or stock instead of oil or butter
Roasting - Use a rack inside of your pan to raise your meat up out of the fat drippings
Poaching - Use just enough liquid so that your food sits in the liquid, but is not covered. Do not
boil the liquid, you want it to be just below the boiling point. This liquid can be just
water, stock or wine, or any combination of these, generally with fresh herbs and
maybe onions, lemons, etc. This is a great method for fish or chicken.
Steaming - Use a pan with a lid and large enough for a steamer basket or a small heat proof
colander or strainer to fit in completely. Use enough liquid to come just to the
bottom of the steamer basket, bring the liquid to a boil and then reduce the heat
to keep the liquid just below the boiling point. Great for all types of veggies and
fish. You can also use the Bamboo Stackable Steamers, these sit in a large open
pan such as a wok or a large skillet and you can steam several items at the same
time, each in a different basket. Generally, the baskets are lined with leaves or
vegetables that will allow the steam to come through.
Stir-Fry - Prepare all of your ingredients before you begin, because the cooking process is very
quick. Instead of using oil in your wok or pan, use stock, the amount depends on
what you are cooking and it is OK to keep adding a little more at a time to get the
right amount. You can also use most any of the citrus juices, individually or in a
combination. You can also add any of the citrus juices in combinations with the
stock. This is also great to do low-fat Fajitas.
Please note that while I do not specify a type of stock to use, I also reccommend the low sodium,
low fat stocks and I stay away from store bought beef stock because it almost always contains
MSG - Monosodium glutamate.
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