Creating low-fat, healthy meals that taste good can be very simple…and easy.
If you know the ways to cook healthy you’re all set. You can pretty much cook any type of meat, fish, vegetable and more if you know how to cook in a healthy way. The key to eating well while watching calories is to choose nutrient-dense food and avoid excess dietary fat without giving up flavor.
Here’s 3 foolproof low-fat cooking techniques that almost anyone can master. Each method is not only naturally low in fat (because they require little or no oil) but brings out the zest in foods. BUT, because they are quick-cooking techniques, you’ll need to keep on eye on the meal while it cooks.
- STEAMING: Steaming is, simply, cooking food in an enclosed environment infused with steam. You can steam in a variety of ways: with a covered, perforated basket that rests above a pot of boiling water; with a parchment wrapper or foil; with Chinese bamboo steamers that stack on top of a wok; and with convenient electric steamers. Steaming cooks and seals in flavor, eliminating the need for added fats during preparation. It also preserves nutrients better than any other cooking method. Cooking tips: Don’t bother salting foods during steaming, as it just washes off.
- STIR-FRYING: Cooking at a very high heat for a very short time is the essence of stir-frying. Because food is cooked so quickly, it should be cut into small, uniform pieces to ensure every ingredient is cooked thoroughly. This is another method that requires your full attention, as continuous stirring and sometimes tossing of the ingredients are necessary to prevent food from sticking to the pan. The best way to stir-fry is in a wok.
- BROILING: One of the simplest of all cooking methods, broiling cooks by exposing food to direct heat in an electric or gas stove, usually in the bottom drawer of the oven. It renders the same results as grilling, but in grilling the heat comes from below, while in broiling it comes from above. Because the heat is constant, all you really need to do is move the food closer to or farther from the flame depending on how you like your food cooked. That means the thinner the cut of food, the closer the heat source should be so it quickly sears the surface of the food, leaving the interior less done.
There you have it. Cooking your meat, fish and vegetables with these 3 methods, season lightly and you have an easy, healthy meal!
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