a healthy vegetarian meal

By sempak motor Senin, 17 April 2017

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(lively music) - beef and pork iswhat's for dinner today. that's right, lean red meat can be part of an overall healthy diet aslong as you limit the amount. nutrients that women and kids

a healthy vegetarian meal, generally need to eat more often. without enough of these nutrients, you can feel tired and run down. so let's take a look atsome lean cuts of red meat

and how we can cook them to get more bang for your buck, because these meats can be more pricey thanother types of meat. here i have a display of several of the leanest cuts of red meat. the pork cuts are porktenderloin, loin chops, rib chops, butterfly chopsand pork sirloin roast. you may have picked up on the fact that the most common word amongthese lean cuts is loin.

for beef cuts, i have beefeye of round, top round, top sirloin, and tenderloin. most lean beef cuts have the word round or loin in the name. on a package of beef, youcan also look for words like choice or select, whichare leaner choices than the very fat marbled prime. and if you don't recognizeany of these names in the meat case, or if you want to spot

a lean cut by sight,look for red meat with very little white fat along the edges. there should also be very little white fat marbled throughout the meat. staying away from cuts ofmeat that have a lot of fat helps us follow theamerican heart association's healthy eating recommendations, which include limitingsaturated and trans fat. they also recommendlimiting processed meat

like sandwich meat, sausage and hot dogs, which can be very high in sodium. now, let's talk about portion sizes. or the size of a beef patty that comes on a plain hamburger or plain cheeseburger at a fast-food restaurant. it would fill up about 1/4of a common dinner plate. and that leaves abouta fourth of the plate for whole grains and half the plate

for fruits and vegetables. eating this way helpskeep calories in check, and it's also one of the most budget-friendly ways to plan meals. the first tip for cookingleaner cuts of meat involves trimming and cutting it. take a look at this beef flank steak. there is some visible white fat on it. you want to carefully trim away like this.

then, to make the meatseem especially tender before cooking, youcan slice it diagonally across the grain like this. it's probably best to usuallycut it about one inch thick. cutting it before cooking cuts through the tough meat fibers. plus, having large slices ofmeat in a dish like stir-fry makes a portion of meat go further and gives rich, meatyflavors throughout the dish.

it may even seem like more meat than one single piece of meat on a plate. so how do we cook theseleaner cuts of meat to get maximum flavor andthe most delicious results? most cuts that are one inchor less thick can be broiled. broiling uses directheat at high temperatures and this will quickly brownthe outside of the meat, giving it a nice flavor,but keeping the inside just cooked through and tender.

and if you have an extra 10 or 15 minutes, most cuts will benefit from a quick soak and a marinade of garlic,low-sodium soy sauce, lime or lemon juice, and a little oil. so add your meat to the marinade, and this packs the meat with flavor and helps keep it tender while cooking. lastly, cooking lean beef orpork roast, or beef top round in the slow cooker isalso a good way to produce

a meat that's tender and flavorful and also super convenient. all you do is add a cup or two of liquid, like low-sodium beef broth. then, add the roast inside. and then add in whateverveggies you have on hand. then, set it and forget it. and dinner will be ready inseveral hours when the meat reaches the proper internal temperature.

for slow-cooker recipes, head to the american heartassociation's website, heart.org, or head tothe library to check out a cookbook of slow-cooker recipes.