Lower Fat Cooking Methods
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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 methods:

  • 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 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.


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 occasionally.

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 is cooking.

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.








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