Cooking in an oven or roasting pan by dry
heat without the addition of any substantial liquid. This is an effective way to cook
meats in a low-fat lifestyle as it draws out fat. To exploit this method fully make sure
to use a roasting rack or other method to keep the meat out of the fat as it drips from
the meat. Never eat vegetables cooked with the meat as they absorb the fat. Also never
cook stuffing or dressing inside poultry as it absorbs the fat and lengthens the cooking
Cooking by intense heat from above or below
with no enclosure or cover around the meat. One of the best methods for drawing out the
fat from meat. Be sure to use a broiling pan so as to collect the fat underneath so that
it does not touch the meat. To prevent lean meats from sticking lightly spray the broiler
pan with a cooking spray. This is also one of the fastest methods for cooking meat so
watch it, you don't want your meal over done. Another trick to juicier meat is to place
the pan lower in the oven so that the broiling takes a little longer but the meat is done
through before it starts to burn.
To cook in a shallow pan over high heat,
very quickly, while stirring constantly. This is an effective way to cook in a low-fat
lifestyle if you use non-stick pans and very little oil. The high heat sears the meat and
locks in the juices and flavor. It is also a very practical way to cook as it is quick and
both meat and vegetable can be made at the same time. Stir frying is essentially the same
To cook indirectly with boiling liquid.
This can be accomplished on the stove, in the oven, or in the microwave. Steaming cooks
vegetables and meat as well as grains effectively with minimal loss of nutrients, flavor
and moisture. This method of cooking is the best way to reduce fat as there is no fat
needed in the cooking process, any fat in the ingredients drips out into the water supply
and there is no need to add fat for moisture.
To gently cook in heated liquid that does
not boil or simmer. You can poach anything from an egg to a chicken. This is a good method
of cooking for a low-fat diet in that there is no added fat and the fat that cooks out is
discarded with the liquid. The basic rule is that the liquid is heated to the point just
before a simmer. It will be hot but will not move or have bubbles. Meats cooked in this
matter are very moist, tender and flavorful.
To cook over an open flame from below or on
a hot griddle so as to quickly sear and cook the food. Grilling is great because the
moisture is locked into the food while the fat drips away. This is a quick, easy,
effective method for cooking foods year round, weather permitting.
To cook food by immersing it in heated oil.
This is the worst method of cooking in a low-fat, low-cholesterol lifestyle. It really has
no benefits and there are alternatives. You can "fry" in your oven with little
or no oil and come up with wonderful meals including "fried" chicken, eggplant
parmesan, chicken nuggets and even french fries. Don't give up your favorite foods, cook
them in a smarter, healthier way.