Many of us buy skinless chicken breasts to cut back on fat, which makes perfect sense. However, breading and deep-frying them does not. Fortunately, you don’t have to fry — many cooking techniques seal in flavour while keeping out extra fat and calories.
These easy tips will keep unwanted fat and calories out of your meat, poultry, and fish:
Always trim any fat you can see. Even lean cuts may be sold with fat on the edges —simply use a sharp knife to remove it. Before cooking chicken or turkey, pull all the skin off.
Add fish to your diet. Certain thick cuts of fish like tuna have a steak-like texture meat eaters might enjoy. Most fish are excellent healthy choices. Fatty fish like salmon, trout, and herring are extra good for you because of their omega-3 fatty acids.
Let hidden fat drain away from meat. Placing roasts and similar cuts on a rack in your cooking pan allows the fat to drip away as the meat cooks.
Choose healthy cooking methods. Use cooking techniques that don’t add calories, such as roasting, grilling, and poaching; avoid deep-frying.
Look for healthy recipes that add flavour without fat and calories. As an example, use chopped herbs or sesame seeds rather than breadcrumbs for a breading-like crust. Some seeds and nuts, like flaxseeds and walnuts, provide essential fatty acids, while others, like sunflower seeds, almonds, and hazelnuts, are good sources of vitamin E and provide some protein. Nuts and seeds can be ground and used instead of a heavy breading.
Jon Morgan is a fitness expert and transformation specialist from Eastbourne ( East Sussex, UK ). Having worked with professional athletes and everyday people Jon uses his innovative techniques, education...