Low Fat Weight Loss Tips

Moist heat cooking helps tenderize food and keep it juicy; reducing the need for the extra fat. Techniques include:

Steaming: This very easy, healthful method is very efficient for low fat cooking. Most vegetables and fish steam in less than 10 minutes. Steaming involves cooking food in a covered saucepan or pot over a small amount of boiling water, usually in a colander or steamer basket. Steamed foods retain much of their vitamins, minerals, colors and their original flavoring, plus the liquid can be saved for stews and soups.

Poaching: Poached foods cook immersed in liquid, for example, water, chicken stock (defatted) or wine, in a covered pan on the stovetop. Spices and herbs can add flavor to the poaching liquid with no added fat. For maximum food tenderness, the liquid should simmer gently, never boil. As the food cooks, it adds flavor to the poaching liquid, which can then be served as a broth after the food is removed if so desired. Or, after removing the poached food from the pan, you can reduce the liquid by boiling and evaporating the water to concentrate the flavor and stir in pureed vegetables or fruit to make a light sauce.

Braising: Braised foods are usually browned in a pan with a very minimal amount of fat or non-stick cooking spray. A small amount of liquid is then added, the food is then covered, and slowly oven baked or simmered on top of the stove. This helps food retain its moisture, allows flavors to meld and creates a tasty sauce. Braising is ideal for less tender cuts of meat that tend to be lower in fat, like poultry. If the dish is made ahead of time and refrigerated, any fat in the sauce will rise to the top and can be skimmed away before reheating.