Low Fat Cooking Preparation

Baking in Aluminum Foil

Baking in aluminum foil is a great way to keep your meats juicy and full of flavor. It's easy, quick, and definitely a good low fat cooking strategy. You can cook all kinds of meats. Simply spread your meats in a single layer on the foil and add your favorite seasoning. You can even add wine or broth. Add some vegetables if desired and place a second foil on top of the food. Seal the edges by rolling both top and bottom layers together to seal in the juices and prevent leakage. 

Bake fish at 450 F for about 15 minutes and other meats at 350 F for about 30 minutes or until no longer pink inside.

Low fat cooking can be delicious. You can become very creative and mix your seasoning for a delicious low fat meal of juicy meats and vegetables. I must warn you when trying to lose weight, be sure to measure your portions. It's real easy to over eat good food.

Poaching

Poaching is another great low fat cooking method that you can use to cook fish and skinless chicken by simmering in broth. Your meats will be full of flavor, very juicy and of course, low fat. Put your chicken or fish in a single layer in a skillet or pot. Cover the food with water or broth and add your favorite seasoning or add a little wine. Bring liquid to a boil using medium-high heat. Then bring heat down to low and let simmer for about 10 to 12 minutes until meat is tender. The meats will absorb the flavor of the liquids and you don't have to use oil, butter or other fats. After removing the meats you can boil the liquid more and use the remaining liquid as a gravy or seasoning. Add a dash of flour to thicken the base if desired.

Stir Fry

Stir fry is an excellent low fat cooking method because it seals in the nutritional value of foods. No nutrients are lost from draining liquid or juices. Use a non stick skillet and turn heat to medium-high. Get skillet hot and add meat such as thinly sliced and seasoned chicken, fish or beef. If the meats sticks to skillet then cover to keep in moisture that is produced by the meats or add a little water. Constantly stir and turn the meat over while stirring. Add vegetables and continue to stir. Cabbage and sprouts cook quickly. Peas and carrots take a little longer. After meat and vegetables have been cooked, add a little reduce sodium soy sauce or other low sodium sauce to the foods for about a minute, stirring continuously.

Partially freezing the meat before cooking makes slicing much easier. 

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