Useeful Cooking Tips for Meat, Poultry and Fish

Meat, poultry, and fish are traditional favorites. Dry beans, and peas, nuts, and "meat substitutes" made from texturized vegetable protein (TVP) provide many of the same nutrients and can be used in place, or as an economic and healthy 'extender' of meat in many recipes.

A marinade enhances flavor and increases tenderness of meat and poultry. To marinate, let food stand in a seasoned liquid in the refrigerator for a few hours or overnight. Use a marinade that contains little or no oil or sugar, reduce salt if required. Discard marinade after use, do not save to use for another time. Marinades in which uncooked meat has stood can spoil quickly.

Before cooking trim visible fat and remove skin from poultry. Taking the skin off roasted chicken breast can reduce fat by as much as fifty percent. If you salt uncooked meat, add no more than � teaspoon per pound. Prepare meat, poultry, or fish without batter or breading, coatings absorb fat.

When cooking, brown ground meats without added fats, drain off fat before mixing in other ingredients. Place meat on a rack when roasting, broiling, or braising so that fat can drain away from the meat. Cook with little or no added fat, using nonstick pans. Baste with unsalted broth, unsalted tomato juice, or fruit juice rather than with fatty drippings.

If using ham or other cured meat in a recipe, omit salt and avoid using other ingredients high in sodium. Use onion and garlic powder rather than onion or garlic salt. Season meats with herbs and spices or blends such as "Italian seasoning". Read the label and avoid using those having salt as a major ingredient. Use less of high-sodium condiments, such as soy sauce, dill pickles, and monosodium glutamate (MSG).

When making sauces chill drippings and broth and remove fat before making gravies, soups, and sauces. To avoid lumps, mix thickener (flour or cornstarch) with cold liquid ingredients (unsalted broth, water, fruit juice) before heating. Be moderate in use of high-fat crumb toppings for casseroles.

Extend meat, poultry, or fish in main dishes and casseroles by combining them with pasta, rice, other grains, vegetables or soy bean meat substitute. Try making dishes made with these alternatives in place of meat, poultry, or fish. In egg dishes use only one egg yolk per. Make larger servings by adding extra egg whites only, as in scrambled eggs. [Preparing Foods & Planning Menus Using The Dietary Guidelines, USDA Human Nutrition Information Service Home and Garden Bulletin No. 232-8.]