When I adopted a healthier lifestyle, I began choosing leaner varietiesand cuts of meat and measured portions. White-meat poultry and many types of seafood are naturally leanwhen the skin is removed and they are cooked without addedfat. Chicken and turkey breast are especially lean. Heavily marbled(thin streaks of fat within the muscle) beef and lamb are high infat and calories. Pork today is usually quite lean, depending onthe cut.
Here are the types of meat and cuts I typically prepare:
1. Fish: halibut, salmon, haddock, cod, tilapia
2. Chicken: white meat (or breast)
3. Pork: pork loin, pork chops, sirloin, boneless top loin roast,bone-in sirloin roast, pork tenderloin
4. Beef: extra-lean ground beef, round, chuck, sirloin, flank,well-trimmed tri-tip roast, tenderloin
5. Turkey: white meat (or breast). Ground dark turkey thighsalso contain little fat.
As soon as I get home from the grocery store, I trim all visible fatfrom the meat, divide it into serving sizes using my scaleto weigh it, and freeze. Oneportion of lean meat is 4 ounces raw and 3 ounces cooked. It isimportant to remove as much air aspossible fromfreezer bags orcontainers when storing meat in the freezer to preventfreezer burn.Frozenmeatshould be used within six months.
If you have taken care to buy the right meat do not add a lot of extra fat when youcook it. For every tablespoon of oil you add to the cooking process you add over 100 calories. Here is a wonderful Turkey Burger recipe that can be used with anyground meat. Be sure to buy the extra lean.
Turkey Burgers
One pound of ground turkey provides 4 servings. Check thefat content, as ground turkey sold in tubes usually has ahigher fat content.
1 pound lean ground turkey
1 egg
1?2 medium onion, chopped
1?2 large whole-wheat roll per serving
Seasoning of your choice
In a bowl mix ground turkey, egg, and onion. Add seasoning.
Shape into 4 patties. Grill or cook in a frying pan until brownedon bottom; flip over. Cover the pan with a lid and turn off theheat to allow turkey to continue to cook. Serves 4.
Note: I usually prepare ground turkey by dividing a poundinto 4 equal portions, forming them into patties, placing themin Ziploc bags, and freezing. Remove patties from the freezerand place in the refrigerator a day or two before you plan touse them.
Toppings might include:
Roasted peppers
Grilled or chopped onions
Raw spinach leaves
Lettuce
Tomatoes
Chopped red or green bell peppers
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