Once we’ve figured out what kinds of things to shop for and eat, how do we practice low fat cooking? You can say goodbye to knobs of butter in the frying pan. Instead, try:
- Broiling: A fast way to cook fish, meat and poultry, as the food is under a direct heat source. The fat from meat simply drains away into the bottom of the pan.
- Braising: This is where food is cooked slowly in a small amount of liquid at low heat in a tightly covered pot – usually in the oven. You can brown the food beforehand if you like. Wine, broth or water are good braising liquids. This is a great way to cook tougher cuts of meat
- Grilling: Outdoors or indoors. The fat drains away from the food
- Marinating: Adds flavor and tenderizes meat. Great for preparing food for the grill or broiler
- Microwaving: Be sure to turn food at certain intervals to ensure even cooking.
- Pan-frying/searing: Another fast and efficient way to cook meat that seals in flavor.
- Poaching: A great way to cook fish or chicken, by gently simmering in a flavored liquid.
- Roasting: This can be done without using a great deal of oil, or by using broth to baste instead. Foil wrap can also be used to seal in moisture.
- Sauteing: This allows us to cook food quickly in a small amount of hot oil. Make sure the oil is actually hot before the food is added, otherwise the food will absorb oil and become soggy.
- Steaming: Great for fish and vegetables. Multi-level steamers allow a number foods to be steamed simultaneously.
- Stir-frying Cut chicken, or beef, and vegetables into thin strips, lightly coat pan with oil and cook over high heat, stirring, and tossing. A wok is best for this.
