Sunday, April 24, 2011

Healthy cooking techniques - metabolic cooking method

Healthy cooking techniques: Boost flavor and cut calories using metabolic cooking method.
Healthy cooking doesn't mean that you have to become a gourmet chef or invest in expensive cookware. You can use basic metabolic cooking techniques to prepare food in healthy ways.
By using healthy metabolic cooking techniques, you can cut fat — and calories. Consider, for instance, that each tablespoon (about 14 grams) of oil you use when frying more adds than 100 calories. To put it in perspective — adults should limit fat calories to no more than 20 to 35 percent of total daily calories. For a 2,000-calorie diet, that means no more than 400 to 700 calories from fat a day. By switching to roasting, you not only eliminate added fat but also allow any fat in the food to drip away.
The healthy metabolic cooking methods described here best capture the flavor and retain the nutrients in foods without adding excessive amounts of fat or salt. Use them often to prepare your favorite dishes. Click the tabs to the left for a description of this healthy metabolic cooking method.
Today I managed to get a good video on how metabolic cooking is so simple to do. Click Here.
When you follow these methods to cut the fat, meat and poultry can be both a tasty and healthy part of your diet.
Meat and poultry are valuable — and for many people, favorite — sources of protein and other important nutrients. They also can be high in fat — adding unhealthy saturated fat and cholesterol to your diet. Higher-fat meat and poultry also tends to be tastier, and you may be tempted to follow in the footsteps of popular celebrity cooks who use higher-fat meat and poultry to in their recipes. But before you do, consider this: With a few simple tricks and tips you can have it both ways — taste and health.
Learn how to choose the healthiest selections of meat and poultry and how to prepare them using low-fat methods. With these tips, you can reduce the fat even in higher-fat marbled cuts.
Selecting meat and poultry
  • Look for key words. Certain words on packaging indicate cuts that are lower in fat. Lean cuts of beef include round, chuck, sirloin or tenderloin. Lean pork or lamb includes tenderloin, loin chops or leg. The leanest poultry is white meat from the breast with no skin.
  • Check percentages. When buying ground beef, look for packages with the highest percentage of lean meat — 90 percent or higher.
  • Check the ground. Ground poultry can have as much fat as ground beef has, or more, because it often includes dark meat and skin. To make the leanest choice, choose ground breast meat, or look for low-fat ground chicken or turkey.
  • Be selective. Choose beef that is labeled "Choice" or "Select" instead of "Prime," which usually has more fat. If you can't resist the higher-fat choices, use them as an occasional indulgence rather than a regular option.
How meat and poultry fit in your healthy diet
Preparing meat and poultry
  • Trim the fat. Cut off any visible, solid fat from meat and poultry. This includes the skin on poultry. When roasting a whole chicken or turkey, leave the skin on during cooking, but remove it and the fat underneath before eating. Also, remove any remaining visible fat from pork and beef before eating.
  • Use marinades. Marinades tenderize meat and keep it moist while cooking. They also can enhance flavor that may be lost when you trim fat. Choose low-fat marinades, such as mixtures of herbs or spices with wine, soy sauce or lemon juice.
  • Go low. Low-fat cooking methods include grilling, broiling, roasting, sauteing and baking. Cooking melts away much of the fat in meat and poultry. So when you cook meat or poultry in your oven, be sure to put it on a rack on a baking pan so that the fat drips away.
  • Skim ahead. Make soups, stews and other dishes in which you boil the meat in liquid a day or two in advance and then refrigerate it. As the dish chills, the fat hardens on the top and you can easily skim it off.
  • Drain the fat. After cooking ground meat, drain the fat from the pan and rinse the meat with hot water. Blot the meat with a paper towel to remove the water.
  • Watch serving sizes. Reducing your portion size reduces your fat and cholesterol intake. Don't exceed 3 ounces (85 grams) of meat. That's about the size of a deck of cards. Three ounces also equals half of a boneless, skinless chicken breast, or one skinless chicken leg with thigh or two thin slices of lean roast beef.

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