Basic Low-Calorie Meat Cookery
There are two basic methods for cooking meats; dry heat and moist,but for in-expensive and calorie saving cuts, moist heat should be used. These less tender cuts are chuck and round pot roast, brisket, stew meat, and some steaks. Low in-calorie tenderloin steaks, skirt and flank steaks. ground round and bottom round roast can be cooked using dry heats methods of cooking. Use the chart above as a guide in trying out these flavorful cuts.
Dry Heat Methods
Broiling Grilling Pan frying/Stir frying
Depending on the thickness of the cut, place beef on rackin broiler pan 2 to 5 inches from heat.
2. Broil until meat is brown on one side.
3. Turn and broil second side until done.
4. Season each side after browning, if desired.
1.Place meat on heavy preheated flat grill. (Lightly grease surface for lean cuts)
2. Cook slowly, turning occasionally.
3. Scrape fat from grill as it accumulates.
4. Brown meat on both sides.
5. Cook to desired doneness. Season as desired.
1. Place beef in small amount of heated oil.
2. Do not cover.
3. Cook at moderate temperature or pan frying; high temperature
for stir frying.
4. Brown on both sides for pan frying; turn meat pieces over
continuously for stir frying.
5. Season as desired.
6. Remove from pan and serve at once.
Moist Heat Methods: Braising
In the oven
1. Brown beef in small amount of oil in heavy cooking pot.
2. Pour off excess drippings.
3. Season as desired
4. Add small amount of , (stock, wine or water).
5. Cover tightly.
6. Cook at low temperature on top of range or in oven until tender.
Top of the range in a covered skillet
l. Coat meat with seasonings desired.
2. Brown meat on all sides in oil, if desired
3. Cover meat with liquid. Cover pan lightly, pan tightly.
4. Simmer until tender.
Add vegetables just long enough to be cooked before serving