Cooking method opportunity
Deep-fry • strive roasting meat/fowl/fish or greens as a substitute within the oven (see ‘roasting’).
Shallow Fry • attempt using a non-stick frying pan or wok.
• use only a small amount of oil or oil spray consisting of canola, sunflower or olive. measure with a teaspoon (one in line with serve) as opposed to just pouring.
• upload a little water or inventory when had to hold the pan/wok wet if wished.
Roasting • pick lean cuts of meat, or trim all seen fats. vicinity meat on a roasting/cake rack in a baking dish with 1-2cm of water. upload herbs, spices and/or mustard to meat or wine to the water for additonal flavour.
• attempt brushing meat with a marinade to save you the beef drying out. Or cover meat with a lid or aluminium foil for part of the cooking time to preserve moisture.
• roast veggies;
o peel or wash the greens and make certain you dry them well with a clean paper or tea towel.
o toss first with a bit unsaturated oil (the use of a plastic bag is exceptional for this).
o Use baking paper at the tray for smooth washing-up.
• plan the cooking instances to take out the meat 10 mins earlier than the veggies are finished. cowl meat to rest for 10 minutes before cutting. This enables meat to stay wet.
Casserole/Stew • trim all visible fat off meat before cooking and put off chicken pores and skin.
• add plenty of veggies and or legumes
• after cooking, kick back the casserole/stew in order that any fats hardens at the floor. Skim this off before reheating and thickening.
o in case you’re in a rush, drop in a few ice cubes to chill the floor speedy.
Cooking ingredient opportunity
Milk/Yoghurt/Cream
• use low or decreased fats types.
• ricotta or blended cottage cheese with a small quantity of icing sugar without or with vanilla is a brilliant alternative for whipped cream.
• light and creamy evaporated milk or double energy made up powdered skim milk, may be utilized in soups, quiches, sauces and casseroles as opposed to cream for a rich flavour. upload a few blended cornflour to thicken if wanted.
sour Cream • mixture cottage cheese or ricotta & low or reduced fat milk to thin cream like consistency. add a small quantity of lemon juice or vinegar, if desired to create a sour flavour.
• use low or reduced fat natural yoghurt (first rate on jacket potatoes, Mexican dishes and home made potato wedges).
• use light & creamy (skim) evaporated milk with a sprint of lemon juice or buttermilk in place of sour cream in cooking.
Cheese • try and reduce the quantity wished
• use reduced fat cheese types
• parmesan cheese gives extra flavour & less is wanted, use a fine grater – you want much less cheese
• blend grated reduced fat cheese with oats or breadcrumbs for toppings on baked dishes.
• Use a potato peeler for thin shaved slices for sandwiches and toast.
Butter/margarine/oil • use unsaturated margarine in preference to butter, dairy blends, lard, copha or cooking fat
• decreased fat or mild spreads are lower in kilojoules and excellent for spreading however now and again not correct for cooking
• use an expansion of oils for cooking inclusive of canola, sunflower, olive, peanut and sesame oil – relying on the flavour.
• degree oil in cooking with a teaspoon, as opposed to pouring. upload just one teaspoon consistent with serve.
• lessen the amount of margarine or oil used or omit if viable (along with on bread).
• use ricotta, cottage cheese, hummus, avocado or unsalted nut spreads as an opportunity spread on bread for variety.
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