Bake, steam, roast, broil, stew, or boil instead of frying. This helps cut back on fat.
Try these quick techniques: For crispy fish, roll in cornmeal and bake. For crispy chicken, remove the skin, dip in skimmed milk mixed with herbs and spices, then roll the chicken in breadcrumbs, cornflakes, or potato flakes, and bake.
Remove poultry skin before eating.
Use a non-stick pan with vegetable cooking oil spray or a small amount of liquid vegetable oil instead of lard, butter, shortening, or other fats that are solid at room temperature.
Trim visible fat before you cook meats.
Chill meat and poultry broth until fat becomes solid. Skim off the fat before using the broth. Use this skimmed broth to cook greens instead of fatback or salt pork.
Use some cuts of meats that have less fat than others. Stick to cuts such as:
1. Beef: Top round, eye of round, round steak, rump roast, sirloin tip, short loin, strip steak lean, lean and extra lean ground beef
2. Pork: Tenderloin, sirloin roast or chop, centre-cut loin chops
3. Lamb: Foreshank, leg roast, leg chop, loin chop.
- Heart Health (hearthealth@yournewsletters.net)
