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Tuesday, January 24, 2012

Low Fat Cooking Methods

Preparation is the key to dieting. Your cooking techniques make a huge impact on maintaining a healthy diet. When you are focused on dieting, cooking for yourself at home is extremely important. You will know the ingredients, portion size, and calories in every meal that you prepare for yourself.

When preparing poultry or meat remove all of the fat and skin. If you don't like doing it yourself, then have the butcher do it at the grocery store. This is a service that is available and free at all supermarkets. Try always to buy lean meats and organic if possible. Turkey, pork, and fish are excellent choices for low fat recipes.

When it comes to poultry you should select chicken breast. This is the portion of the chicken that has the least amount of fat. It can be cooked in a variety of ways and can be very tasty. If you find the chicken breast is too dry for your taste, then other sections of chicken are ok, remember you can always get creative with your recipes and make them low fat.

Learning how to season with little salt and sugar will help you with your dieting. This is important to help prevent high blood pressure and diabetes. There are many other spices you can use to enhance your low fat recipes. Here are some spices that you can use to enhance your meals:

- Garlic powder

- Onion powder

- Cumin

- Oregano

- Dried basil

- Cinnamon

There are a variety of low fat cooking methods. Here are some of the most common that you can try at home.

Steam: Steam cooking is a great method for cooking rice and vegetables. It preserves the flavor and nutrients of the vegetables, and the rice tastes much better. Get a rice cooker or steaming pot.

Marinate: Marinating your meats and poultry with seasoning, vinegar, lemon, lime, and wine. This makes it great tasting and helps in tenderizing the meat. Vinegar added with seasoning is one of the tastiest marinades. Get creative with different blends.

Broil: Broiling is a great way of cooking fish. It maintains its healthy Omega oils and fats. Marinate it well and put it in the broiler, it's one of the fastest and easiest ways to cook a meal. Stay away from frying fish, there is too much fat in frying anything

Stir fry: You can stir fry anything with little oil. It's a great way of low fat cooking. You can cook vegetables, meats, or a combination of both, it's a wonderful way to create a delicious, healthy meal.

Bake: Baking in the oven just like broiling is ideal for any meat, poultry or fish recipe. I like to just combine my marinade and seasoning and put everything in a piece of closed aluminum foil. Just set the baking time and before you know it a delicious meal is done.

Grill: Grilling is great for preparing low fat meals. Just place your meats on the barbeque and slowly it starts releasing the unwanted fats. Grilling gives beef that distinct flavoring. You can also use wood chips while grilling to enhance the smoky flavor.

Do's and Don'ts

There are certain thing you should do to maintain a low fat style of cooking. Below you will find our recommendations as well as certain cooking techniques or ingredients that should be avoided to maintain or improve your diet.


- Use extra virgin olive or safflower oil instead of other oils

- Remove the skin and excess fat from poultry, meat, and pork

- Go light on the cheese or select the low fat variety

- Eat red meat twice a week only

- Eat more whole grains and beans

- Use low fat milk

- Use spices and herbs to enhance meals

- Marinate all meat and poultry, using lemons, limes, wine and vinegar

- Eat brown rice instead of white rice


- Fry or use heavy oils (never use lard)

- Use heavy creams

- Use butter with salt

Low Fat Recipes

Cooking low fat meals is easy and tasty once you have several recipes or make adaptations to your old recipes. Usually all that it takes is making minor adjustments to your cooking methods and you will find that you are preparing low fat meals. Here are is a tasty low fat chicken recipe that you and your family will enjoy.

Chicken a la Brasa

Preparation time: 5 minutes

Cooking time: 45 minutes

Total time: 50 minutes


- 2 pounds of skinless de-boned chicken breast

- Teaspoon of kosher salt

- Teaspoon of black pepper

- Teaspoon of garlic powder

- Teaspoon of onion powder

- Teaspoon of oregano

- Cup of balsamic vinegar

- Cup of extra virgin olive oil


Cut open the face of the chicken breast so that it resembles a thin steak.

Combine all of the seasonings in a glass bowl with balsamic vinegar and extra virgin olive oil. Mix well with a whisk.

Now combine chicken with the mixture in a container. Leave covered and marinate for one to five hours; the longer the better.

Once chicken is removed from container discard the rest of the marinade.

Heat grill on medium high, and wait several minutes.

Place chicken breasts on grate at a quarter clock angle to sear and get grill marks.

Cook chicken for twenty minutes on each side. Look at grill mark pattern to get the same angle on the other side of chicken.

Once done, you'll have a delicious low fat grilled chicken breast steak that is juicy. This chicken pairs wells with a side salad or vegetables. This recipe is always a crowd pleaser.

Try all of the above cooking methods to enjoy your low fat recipes. Once you get used to low fat cooking your health will improve significantly. Physicians recommend a low fat diet for the majority of people because it's healthier.

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