The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day for people who need 2,000 calories. Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). But the amount of saturated fat in meats can vary widely, depending on the cut and how it's prepared. Here are some ways to reduce the saturated fat in meat: Select lean cuts of meat with minimal visible fat. Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin. Buy "choice" or "select" grades rather than "prime." Select lean or extra lean ground beef. Trim all visible fat from meat before cooking. Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops and steak.
Use a rack to drain off fat when broiling, roasting or baking. The Nu Wave oven pro
cooks using these methods. By using racks, it releases up to 250% more fat drippings than a regular conventional oven. Plus no added fats or oils are required. Instead of basting with drippings, keep meat moist with wine, fruit juices or an acceptable oil-based marinade. Showtime Ronco Rotisserie OvenCook a day ahead of time. Stews, boiled meat, soup stock or other dishes in which fat cooks into the liquid can be refrigerated. Then the hardened fat can be removed from the top. Eat chicken and turkey rather than duck and goose, which are higher in fat. Remove the skin from chicken or turkey, preferably before cooking. If your poultry dries out too much, leave the skin on for cooking but remove before eating. Limit processed meats such as sausage, bologna, salami and hot dogs. Many processed meats — even those with "reduced fat" labels — are high in calories and saturated fat. They are often high in sodium as well. Eat more seafood.
Try meatless meals featuring vegetables or beans — think eggplant lasagna, a big grilled portobello mushroom on a bun in place of a burger, or beans-n-weenies without the weenies. Or think of meat as a condiment in casseroles, stews, soups and spaghetti — use it sparingly, just for flavor, rather than as a main ingredient. The cholesterol in eggs is all in the yolks --- without the yolk, egg whites are a heart-healthy source of protein. Many recipes calling for whole eggs come out just as good when you use egg whites or cholesterol-free egg substitute instead of whole eggs. Replace each whole egg with two egg whites. For baking, you may want to add a tablespoon or less of liquid vegetable oil such as canola, safflower, sunflower or soybean for a moister consistency. Increase fiber and whole grains. Use olive oil or grapeseed oil instead of butter to sautee your vegetables, or grill them halogen infrared oven
,George Forman grill countertop
