Week
of MARCH 31, 2002
Try poaching for a low fat method of cooking.
Poaching is cooking by immersing in simmering
liquid. It works extremely well with fish and
chicken. You can use low fat milk, broth, a
mixture of wine and water or water infused with
spices as the liquid. You can even reduce the
broth or liquid after cooking and then thicken
with cornstarch, flour or arrowroot for a sauce.
(see sauce cooking tip from March 3 - 9, 2002).
Here
is a great method for fish: Best with firm-textured
fish like salmon, monkfish, halibut or mahimahi.
In a large 12" non stick skillet, add 8
cups of water. Add 1 1/2 teaspoons salt, 1/2
teaspoon whole peppercorns, 1 onion cut in very
thin slices, 2 to 3 bay leaves and 1/4 cup white
wine vinegar. Bring to a boil and boil for 5
minutes to infuse the liquid. Lower heat to
medium-high. Add fish fillets (about 2 pounds).
The liquid should just cover the fish fillets.
Cook uncovered for 6 minutes on the first side
and gently lift and turn to other side. Cook
for 6 - 8 minutes on second side until the fillets
are opaque. Cooking time will vary a little
depending on the type of fish and the thickness
of the fillets. Poached fish falls apart easily,
so handle it carefully after cooking. Use a
slotted spatula. Garnish with lemon slices and
fresh parsley.
Week
of MARCH 24, 2002
Who said you had to use oil to stir-fry?
Use a non stick pan or wok and try stir-frying
in broth (vegetable, low fat chicken, bouillon),
white wine or even water infused with herbs.
As the liquid is reduced, you will get a browning
effect. Do not let burn. You must stir constantly.
The
same method can be used to sauté onions,
sweet bell peppers and minced or slivered garlic.
Week
of MARCH 17, 2002
Make those leaner cuts of meat more tender!
Replace fatty oil marinades that are traditionally
used to tenderize meat with nonfat yogurt. Yes,
yogurt! It is slightly acidic and helps break
down protein tissues in beef, fish, chicken
and other meats, allowing absorption of flavors
from herbs and spices.
Yogurt
marinates faster than oil. Marinate beef for
6 hours, turning once or twice. Marinate chicken
for no more than 4 hours. DO NOT EXCEED recommended
time as
the meat will toughen as the acid actually "cooks"
the protein.
Try
this marinade for beef tip or chicken breast
kabobs:
1 medium onion, grated (retain juice), 2 cups
plain nonfat yogurt, 2 tablespoons finely chopped
cilantro, 1 teaspoon ground cumin and 1/2 teaspoon
fresh ground black pepper. 3 pounds of lean
sirloin tip beef fillets or boneless, skinless
chicken breasts cut in 2 inch cubes. Add meat
to yogurt mixture and cover and refrigerate.
Remember, do not exceed recommended times. Alternate
on skewers with your favorite veggies - mushrooms,
onion wedges, sweet bell peppers. Grill or broil
for 3 minutes on each side for beef or 2 minutes
for chicken. Add salt to taste. Enjoy!
Week
of MARCH 10, 2002
Love the taste and flavoring of garlic but don't
like chopping, mincing, mashing and crushing.
Try keeping easy roasted garlic paste on hand.
Cut off the pointed end of one medium head of
garlic. Rub head with cooking oil, and place
in a small baking dish and roast in a 350°F
oven for 20 minutes or until the cloves are
very soft. Cool, and squeeze cloves to remove
garlic paste. You can store toasted garlic paste
refrigerated in an airtight container for up
to a week.
You
can use the roasted garlic in sauces or spread
it like a soft cheese on toasted bread, sandwiches
or crackers. Garlic's good for you, too. Researchers
believe that garlic can bolster the immune system,
lower blood pressure and prevent heart disease.
Equivalents:
One bulb of garlic usually contains about 10
cloves. 1 clove = 1 teaspoon chopped garlic
= 1/2 teaspoon minced garlic = 1/8 teaspoon
garlic powder = 1/2 teaspoon garlic flakes =
1/4 teaspoon granulated garlic = 1/2 teaspoon
garlic juice
Week
of MARCH 3, 2002
To make gravy without fat, stir a tablespoon
of cornstarch or arrowroot into 1/4 cup broth.
Stir until smooth. Mix into 1 to 1 1/2 cups
simmering broth. Season with salt and pepper
to taste.
