Once we’ve figured out what kinds of things to shop for and
eat, how do we practice low fat cooking? Say goodbye to knobs of butter or globs
of bacon grease in the frying pan by trying the following different cooking
- 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.
- Grilling: Outdoors or
indoors. The fat drains away from the food. Try marinating the meat to add
flavor and tenderize tougher cuts. See recipe below for a great Marinated
Flank Steak recipe.
- 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. Broth or water are good braising liquids. This is a great way to cook
tougher cuts of meat
- Microwaving: not recommended
for meats as it toughens the texture. Good for steaming veggies and
potatoes. If you do use the microwave to defrost meat, be sure to cook it
right away to keep it out of the bacteria danger zone
- Poaching: A great way to
cook fish or chicken, by gently simmering in a flavored liquid.
- Roasting: use broth to baste
instead of butter
- Sautéing: This allows us to
cook food quickly in a small amount of hot oil. Make sure the oil is hot
before the food is added; otherwise the food will absorb the oil and become
soggy. Can sauté in a bit of broth instead of the oil.
- Steaming: Great for fish and
vegetables. Multi-level steamers allow a number of foods to be steamed
- 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.
This is a kicked-up flank steak recipe that is very worth
the extra ingredients and steps to make it happen!
Marinated London Broil
Yield: 4-6 servings
2 # flank steak
1 T black peppercorns
1 T coriander seeds
1 T fennel seeds
2 bay leaves
1/2 c red wine
2 T red wine vinegar
2 T Worcestershire sauce
4 crushed cloves garlic
2 sprigs fresh rosemary
1/2 c extra-virgin olive oil
Toast the spices in a heavy skillet over high heat until fragrant, 2-3
minutes. Lightly crush the spices and stir into rest of ingredients.
Pour marinade over flank steak and refrigerate 12-24 hours, turning
When ready to grill, remove steak from marinade and transfer marinade to a
small pot and bring just to a boil; set aside. Use to baste as the steak
Let steak rest under a foil tent for 10 minutes before carving steak into
thin slices on the bias.
Serve with Garlic Mashed Potatoes and a fresh salad.