Week of MARCH 31, 2002
Try poaching for a low fat method of cooking. Poaching is cooking by immersing in simmering liquid. It works extremely well with fish and chicken. You can use low fat milk, broth, a mixture of wine and water or water infused with spices as the liquid. You can even reduce the broth or liquid after cooking and then thicken with cornstarch, flour or arrowroot for a sauce. (see sauce cooking tip from March 3 - 9, 2002).

Here is a great method for fish: Best with firm-textured fish like salmon, monkfish, halibut or mahimahi. In a large 12" non stick skillet, add 8 cups of water. Add 1 1/2 teaspoons salt, 1/2 teaspoon whole peppercorns, 1 onion cut in very thin slices, 2 to 3 bay leaves and 1/4 cup white wine vinegar. Bring to a boil and boil for 5 minutes to infuse the liquid. Lower heat to medium-high. Add fish fillets (about 2 pounds). The liquid should just cover the fish fillets. Cook uncovered for 6 minutes on the first side and gently lift and turn to other side. Cook for 6 - 8 minutes on second side until the fillets are opaque. Cooking time will vary a little depending on the type of fish and the thickness of the fillets. Poached fish falls apart easily, so handle it carefully after cooking. Use a slotted spatula. Garnish with lemon slices and fresh parsley.

Week of MARCH 24, 2002
Who said you had to use oil to stir-fry? Use a non stick pan or wok and try stir-frying in broth (vegetable, low fat chicken, bouillon), white wine or even water infused with herbs. As the liquid is reduced, you will get a browning effect. Do not let burn. You must stir constantly.

The same method can be used to sauté onions, sweet bell peppers and minced or slivered garlic.

Week of MARCH 17, 2002
Make those leaner cuts of meat more tender! Replace fatty oil marinades that are traditionally used to tenderize meat with nonfat yogurt. Yes, yogurt! It is slightly acidic and helps break down protein tissues in beef, fish, chicken and other meats, allowing absorption of flavors from herbs and spices.

Yogurt marinates faster than oil. Marinate beef for 6 hours, turning once or twice. Marinate chicken for no more than 4 hours. DO NOT EXCEED recommended time as
the meat will toughen as the acid actually "cooks" the protein.

Try this marinade for beef tip or chicken breast kabobs:
1 medium onion, grated (retain juice), 2 cups plain nonfat yogurt, 2 tablespoons finely chopped cilantro, 1 teaspoon ground cumin and 1/2 teaspoon fresh ground black pepper. 3 pounds of lean sirloin tip beef fillets or boneless, skinless chicken breasts cut in 2 inch cubes. Add meat to yogurt mixture and cover and refrigerate. Remember, do not exceed recommended times. Alternate on skewers with your favorite veggies - mushrooms, onion wedges, sweet bell peppers. Grill or broil for 3 minutes on each side for beef or 2 minutes for chicken. Add salt to taste. Enjoy!

Week of MARCH 10, 2002
Love the taste and flavoring of garlic but don't like chopping, mincing, mashing and crushing. Try keeping easy roasted garlic paste on hand. Cut off the pointed end of one medium head of garlic. Rub head with cooking oil, and place in a small baking dish and roast in a 350°F oven for 20 minutes or until the cloves are very soft. Cool, and squeeze cloves to remove garlic paste. You can store toasted garlic paste refrigerated in an airtight container for up to a week.

You can use the roasted garlic in sauces or spread it like a soft cheese on toasted bread, sandwiches or crackers. Garlic's good for you, too. Researchers believe that garlic can bolster the immune system, lower blood pressure and prevent heart disease.

Equivalents: One bulb of garlic usually contains about 10 cloves. 1 clove = 1 teaspoon chopped garlic = 1/2 teaspoon minced garlic = 1/8 teaspoon garlic powder = 1/2 teaspoon garlic flakes = 1/4 teaspoon granulated garlic = 1/2 teaspoon garlic juice

Week of MARCH 3, 2002
To make gravy without fat, stir a tablespoon of cornstarch or arrowroot into 1/4 cup broth. Stir until smooth. Mix into 1 to 1 1/2 cups simmering broth. Season with salt and pepper to taste.