LOW-FAT COOKING TECHNIQUES Learning just a few basic skills can make you a low-fat chef with good habits you'll use for life. Cooking with liquids other than fat can trim the fat content of a dish by up to 1,000 calories. This can have a positive effect on your total health and well-being, and maybe even prevent illnesses such as cancer and heart disease. And on top of all that, you can lose lots of weight. Refer to these techniques when making the <strong>P90X</strong> recipes or preparing foods from the Portion Approach. Eliminate the fat used in traditional sautes by substituting flavorful liquids for butter, margarine, or oil. Choose from chicken or vegetable stock, dry sherry, red or white wine, fruit juice, vinegar, soy sauce, or a combination of two or more. PASTA AND NOODLES t_ Heat 2 tablespoons of liquid in a saute pan over medium-high heat. 2_ When the liquid begins to steam, add ingredients and stir. 3_ Continue to saute, stirring frequently, until the liquid in the pan evaporates. Quickly add 2 more tablespoons of liquid, stirring to scrape up the glaze at the j , 4 bottom of the pan. 4_ Continue to cook, adding liquid as necessary, until done. J^ 1_ Always select pasta made without oils or eggs. All the recipes here call for dry, not fresh, pasta. 2_ Skip adding oil and salt to the cooking water; the sauce provides plenty of flavor and moisture. 3_ Cook pasta in a large pot of boiling water, adding pasta to the pot gradually so the water continues to boil. U_ Two ounces of dry pasta yields 1 to 1-1/2 cups cooked, depending on the type of pasta. Poultry, meats, and seafood all contain natural fats and can be cooked without any additional oils. Here's how: GRILLING, BAKING, AND POACHING Z^F 1 Grilling is the fastest cooking method, and is best suited for thicker cuts. Begin with a preheated grill or broiler, turning meat over when the grilled side is done (fish should flake, poultry should begin to brown). Cook the other side. Depending on thickness, grill 5-7 minutes per side; the second side will probably take less time than the first. 2_ Baking is a slower cooking method. Bake most cuts at 350 degrees for 20-30 minutes. 3_ Poaching involves a slow simmer in liquid—such as water, stock, or wine—that you can flavor with herbs, onions, shallots, or garlic. Poaching is a gentle cooking method that works well for delicate cuts like chicken breast, fish filets, and shellfish. In a wide saucepan, heat enough liquid to just cover your ingredients until it reaches a very slow simmer. Add ingredients in a single layer and cook uncovered 7-10 minutes, or until cooked through. For added flavor and moisture, brush seafood, meat, or poultry with fresh citrus juice, mustard, Worcestershire sauce, soy sauce, or fresh herbs before grilling or roasting. Or use an oil-free marinade—for best flavor, marinate at least two hours or overnight in the refrigerator. 10
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CHICKEN CAESAR SALAD-LEVEL 12 ounce
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MEDITERRANEAN SHRIMP KEBABS-LEVEL I
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PORK CHOP BAKED WITH APPLI 9 ounces
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