Be Ready for Swimsuit Season by Cutting the Fat
If you are still trying to lose weight and fit into that swimsuit but you have hit
a plateau there are some ways you can cut the fat in your favorite foods and get back
on track to losing weight.
Nashville, Ark. – If you have been in a department store lately, you know that swimsuits are adorning the racks. So, needless to say, swimsuit weather is almost here. If you are still trying to lose weight and fit into that swimsuit but you have hit a plateau there are some ways you can cut the fat in your favorite foods and get back on track to losing weight.
Eating low-fat foods is not only heart smart but it will help you in overall weight loss; thereby helping you to look great this summer! How do you eat low-fat without losing the flavor of your favorite foods? With a little fat savvy and “food prep” know-how, you can keep the flavor in foods you’re trying to cut the fat out of. Here’s how you do it.
1. “Lean” your cooking style. Broil, grill or roast meats on a rack, so natural fat from meat and poultry drips away. When purchasing meats, choose those with “loin” or “round” in the name.
2. Cook thin cuts of meat quickly – with little or no fat. Pan broil or “dry sauté” thin cuts of meat in a nonstick skillet with just a little juice or broth. You can actually use a non-stick cooking spray that doesn’t add calories and helps to keep the meat from sticking. Or consider stir-frying the meat in a small amount of olive oil. Stir to cook evenly, but don’t overcook. Stir-frying is a great way to incorporate more fresh vegetables into your diet. It also keeps your vegetables crisp and flavorful.
3. Give it a rub. Rub herbs and spices onto lean meats before grilling, broiling or roasting. You’ll get plenty of flavor without adding fat or calories.
4. Marinate for flavor and juiciness. Use juice, wine flavored vinegar, fat-free dressing or another flavored liquid instead of oil-based marinades. Almost all marinades have an acid in them that helps to break down the connective tissue in meats, thereby making them tenderer.
5. Skim to trim. Skim fat from pan juices after pan-broiling. For a flavor boost, add stock, wine or fruit juice to the skillet after the meat is removed. Heat and stir the liquid, then use as a low-fat sauce or glaze.
6. Trim to slim. Trim away any visible fat from meat and poultry – preferably before cooking. That way, fat along the edge won’t be absorbed by meat during cooking. Remember to remove skin from poultry before cooking. If roasting, remove skin after cooking.
7. S-T-R-E-T-C-H flavorful, higher – fat, ingredients. Use less of a regular salad dressing, or dress your salad with a fat-free variety or herb-flavored oils to flavor your dish. But cut the amount in half – a little goes a long way. Or use low-fat cheese, or whipped or reduced-fat butter.
8. Lighten up on the ladle. Use less of a regular salad dressing, or dress your salad with a fat-free variety or herb-flavored vinegar. Otherwise you’ll lose the low-fat advantage of vegetables. Limit your intake of cream based sauces and gravies too.
For more information on eating nutritious, contact the Howard County Extension Office at 870-845-7517 or visit our office located on the second floor of the courthouse.
Recipe of the Week
Here’s an easy-to-prepare recipe for Spicy-Sweet Pork Chops. It has only 189 calories, 1.6 grams of carbohydrates, 8.3 grams of fat, and 71 mg of cholesterol per serving. Plus as an added bonus, you will receive 15 mg of calcium.
Spicy-Sweet Pork Chops
½ teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon salt
¼ teaspoon allspice
¼ teaspoon red pepper
4 (4 oz.) lean boneless pork loin chops (about one-half inch thick)
Non-stick cooking spray
2 tablespoons low-sugar orange marmalade
2 tablespoons unsweetened orange juice
Combine first 5 ingredients; rub over both sides of pork. Coat a nonstick skillet with cooking spray, and place over medium-high heat until hot. Add pork; cook 3 minutes on each side. Add marmalade and juice; simmer, uncovered, 4 minutes or until pork is browned and sauce is thickened, turning once. Yield: 4 servings.
By Jean Ince
County Extension Agent - Staff Chair
The Cooperative Extension Service
U of A System Division of Agriculture
Media Contact: Jean Ince
County Extension Agent - Staff Chair
U of A Division of Agriculture
Cooperative Extension Service
421 N. Main St, Nashville AR 71852
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