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Low Fat Eating

Low-Fat Cooking Techniques

From the Million Dollar Body Club - Join Today and Workout to Win!

Excerpted from the P90X Nutrition Guide

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.

A Better Sauté

Sauteeing in liquidEliminate the fat used in traditional sauts 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.

  1. Heat 2 tablespoons of liquid in a sauté pan over medium-high heat.

  2. When the liquid begins to steam, add ingredients and stir.

  3. Continue to saut, stirring frequently, until the liquid in the pan evaporates. Quickly add 2 more tablespoons of liquid, stirring to scrape up the glaze at the bottom of the pan.

  4. Continue to cook, adding liquid as necessary, until done.

Pasta and Noodles

  1. Pasta and noodlesAlways select pasta made without oils or eggs.

  2. Skip adding oil and salt to the cooking water.

  3. Cook pasta in a large pot of boiling water, adding pasta to the pot gradually so the water continues to boil.

  4. Two ounces of dry pasta yields 1 to 1-1/2 cups cooked, depending on the type of pasta.

Grilling, Baking, and Poaching
  1. Grilling, baking and poachingGrilling 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 to 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 to 30 minutes.

  3. Poaching involves a slow simmer in liquidsuch as water, stock, or winethat 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 fillets, 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 to 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.

For more tips on low-fat grilling and eating, see Joe Wilkes' "11 Tips for Cooking Out Without Pigging Out."

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MEET COACH
RICHARD DAFTER

I am a full time Beachbody Coach. I motivate and guide close to 2,500 Club members and head a team of 11 Beachbody Coaches who are all committed to helping you reach your goals. Before joining BeachBody, I was a certified personal trainer for more than a dozen years and have been a running coach for over 20 years. Continued...

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