Cooking Tender, Tasty, Low Calorie Meat
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Choosing lean meats can aid in weight loss. But choosing lean meats doesn't mean that they have to be tough. In fact, lean meat can be tender, tasty, and low in calories. One sure-fire way to avoid tough meat is to use cooking methods that retain moisture. Another is to use sauces and marinades that add moisture and flavor.
Moist cooking methods trap in water as they cook rather than drying out the meat and making it tough. They include braising, stewing, boiling, and cooking meat wrapped in foil. You can also microwave, saute, stir fry and pan fry using a lid to trap in the moisture.
Dry methods of cooking including baking, broiling, roasting, and grilling can toughen up a lean cut of meat by drying it out. You can avoid this by using a sauce that adds flavor and moisture, but doesn't deliver extra fat or calories.
To keep meat tender when cooking with dry methods:
- Slather the meat in a specialty mustard or other low calorie sauce.
- Marinate or cook in salsa.
- Marinate or cover with non-fat yogurt mixed with spices and herbs.
- Marinate in wine or beer for up to two hours before cooking.
- Place slices of citrus fruits on top during cooking.
To ensure that your meats are low in fat:
- Start with a lean cut of meat.
- Trim off all visible fat.
- Remove poultry skin and the fat under the skin before eating.
- Cook in a non-stick skillet with cooking spray instead of oil.
Now you can stop gnawing on tough meat and start enjoying meat that is flavorful, tender and low in calories.
Healthy regards,
Megan Porter, RD
