choose leaner cuts of meat that are lower in fat, such as turkey breast and reduced-fat mince.trim visible fat and take the skin off meat and poultry before cooking it.measure oil with a teaspoon to control the amount you use, or use an oil spray.grill, bake, poach or steam food rather than frying or roasting.choose lower-fat or reduced-fat dairy products or dairy alternatives.compare food labels when you shop so you can choose foods that are lower in fat.To help you cut the total amount of fat in your diet: It's also recommended that people should reduce their overall fat intake and replace saturated fat with some unsaturated fat, including omega-3 fats.įind out more about the risks of eating too much fat and the different types of fat. the average woman aged 19 to 64 years should eat no more than 20g of saturated fat a day.the average man aged 19 to 64 years should eat no more than 30g of saturated fat a day.pastries, such as pies, quiches, sausage rolls and croissants.cured meats like salami, chorizo and pancetta.butter, ghee, suet, lard, coconut oil and palm oil.Practical tips to help you eat less fat, including saturated fat.Įating lots of saturated fat can raise your cholesterol and increase your risk of heart disease. Image was incorporated into the webpage during the subscription term and can be used indefinitely in the same page - subject to thinkstock subscription rules.More info is at the bottom of this page regarding ThinkStock licensing: Continue to cook and stir, until the sauce begins to boil.Catinsyrup / Thinkstock The stock library no longer exists. Add the chicken broth mixture to the pan and the cooked chicken or pork.The steam from the broth will help to loosen and cook the vegetables without the need of any additional oil. If it seems that the vegetables are sticking to pan and need more oil add 1 to 2 tablespoons of chicken broth. ![]() Once the mushrooms are cooked, add the sugar snap peas and bok choy, and cook an additional 2 minutes.Meanwhile, mix together chicken broth, soy sauce, cornstarch, sugar and garlic and set aside.Add the last teaspoon of oil and add mushrooms and celery, continuing to stir-fry for an additional 4 minutes.Add one more teaspoon of peanut oil and stir fry onions until they just begin to brown, about 2 minutes.Repeat with one more teaspoon of peanut oil and the remainder of the chicken. Add 1 teaspoon of peanut oil and half of the chicken and stir-fry until no longer pink, about 3-4 minutes. If the water skittles and bounces around, the wok is properly heated. ![]() Test for proper heat by dropping a 1/4 teaspoon of water into the wok. Onion, celery, snap peas, bok choy and shitake mushrooms chopped for Chop SueyĪ 1 1/2 cup serving prepared with chicken breast is 2 WW Smart Points or 189 calories.Ī 1 1/2 cup serving prepared with pork tenderloin is 3 WW Smart Points or 297 calories. Once the sauce is thick combine with the vegetables that have been set aside and toss to incorporate. After cooking the bok choy and snap peas, the sauce is added and the meat is returned to the pan. Not to WokĪlternatively if a wok is not available, you can cook the vegetables in stages as outlined in the instructions and transfer them to a large serving bowl. Restaurant supply stores are great a place to find these gems. In addition to the wok, a Wok Rack or Wok Ring is needed and these are available for around $10. ![]() Furthermore, there are many good hand hammered carbon steel woks available for around $29 to $49. Carbon steel conducts heat hotter and evenly than stainless or aluminum. If you are interested in purchasing a wok but overwhelmed by the choices, I recommend that looking for a Hand-Hammered Carbon Steel Wok with a rounded bottom. Onion, celery, snap peas, bok choy and shitake mushroom prepared for stir fry. The depth and width of a wok makes the task much easier. However, I highly recommend using a wok as the large amount of vegetables in this dish are difficult to manage in a skillet. Some stir-fry dishes are easy to prepare in a large skillet.
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