Quick and Easy Cooking Methods - American Heart …

1 RP10/13 American Heart Association 2013 Quick and easy Cooking Methods Here are some easy ways to prepare foods that can be part of a Heart -healthy meal. Cooking times and temperatures may vary. See for information about preparing and handling foods safely. Baking & Roasting Pork Poultry Fish Beef Vegetables Potatoes Red, White, Gold Sweet Potatoes Bake or roast pork and poultry in oven-safe covered cookware or a baking dish covered with aluminum foil. Use a rack in the pan to allow the fat to drip down. Pour inch of liquid, such as water or broth, into the bottom of the pan for moisture (if using broth, choose product with the least amount of sodium you can find). For details about times and temperatures for meat and poultry, see Bake at 350 degrees for 20 min per lb (loin roast) or 20-27 min per lb (tenderloin) until temperature reaches 145 degrees.

2 Let sit 3 minutes before slicing. Bake whole chicken at 350 degrees, 25 to 30 minutes per lb (to 180 degrees); 6-8 minutes per side of 3-4 oz boneless breast or thigh (to 165 degrees) or 10-15 min per side with bone (to 170 degrees). It s done when juices run clear and target temperature reached. Bake fish covered or wrapped in foil at 400 degrees for 15 minutes until temperature reaches 145 degrees or flesh is opaque and separates easily with a fork. Bake beef uncovered and without water for a length of time based on beef cut, until final temperature is 145 degrees ( medium rare ) to 160 degrees ( medium ) after sitting 15-20 minutes before slicing. Stop Cooking when inner temperatures reach 10 degrees less than final temperatures (135-150 degrees). To roast or bake vegetables, first brush them with oil and salt-free seasonings. Cook uncovered at 350 to 400 degrees for 40 minutes or until tender, turning every 15 minutes to prevent sticking or burning.

3 After scrubbing potatoes (and piercing sweet potatoes 4 times with a fork), wrap in foil or place unwrapped potatoes on a rimmed baking sheet lined with foil. Bake white, red or yellow potatoes in a preheated 425-degree oven for 45 to 60 minutes or until tender. Place sweet potatoes in a preheated 400-degree oven for 45 to 60 minutes or until a fork easily pierces the potato. Grilling & Broiling Beef, Pork, Poultry Fish Kabobs-Beef, Pork, Chicken Vegetables Potatoes, all types Before Cooking , brush or spray a small amount (1 teaspoon or less) of oil (such as olive or canola) onto foods that may stick to the pan or grill. For broiling, use a rack in your broiler pan to allow excess fat to drip away from the food. Oil the grill grate before placing food on it. Watch food carefully to prevent burning. Turn all foods with tongs to not pierce food and lose juices. Grill beef or pork over a medium heat for 4 to 6 minutes per side, poultry for 10-15 minutes per side.

4 Broil beef or pork for 5-10 minutes each side; chicken for 15 minutes each side. Test for doneness with thermometers, reaching doneness at 135 degrees ( medium rare ) to 150 degrees ( medium ) for beef (and 145 or 160 degrees after resting 15-20 minutes), 145 degrees for pork, 165-170 degrees for poultry. Grill fish over medium heat for 3 to 4 minutes on each side and fish is flaky. Grill 1-inch kabob cubes of beef, pork or chicken over medium heat for 8 to 10 minutes, turning every few minutes so that all sides cook evenly. Broil for 9 to 10 minutes. Grill vegetables over medium heat, with large slices directly on the grill and smaller slices in a grill basket or on metal skewers (or wood skewers, pre-soaked in water for 30 minutes).You may also foil-wrap vegetables, poking holes in the foil to create a smoky flavor. Broil sweet potato or baking potato slices for 2 minutes on each side until desired crispness.

5 Microwaving Steam vegetables in a small amount of water, partially covered, in the microwave for 5 to 7 minutes (actual Cooking times may vary). Microwaving is fast and helps preserve the nutrients. For potatoes and sweet potatoes, scrub and rinse with water. Pierce 4 times with a fork, then wrap in waxed paper and microwave for 5 to 10 minutes (actual Cooking times may vary). Let rest 3 minutes before eating to allow steam to escape. Poaching Chicken or Fish Cook chicken or fish just covered in gently simmering liquid (water or broth) in a shallow pan (if using broth, choose product with the least amount of sodium you can find). Cook fish for 6 minutes until it is flaky (different types of fish may require more or less time) and chicken for 10 minutes. Allow to sit in water for an additional 15 minutes. Actual Cooking times may vary. Saut ing Use a nonstick pan or cast-iron skillet so that you need no oil or very little oil (about 1 teaspoon) when Cooking .

6 You may also use a small amount of vegetable oil spray. After oil heats on medium-high for about 30 seconds, add vegetables, fish, poultry, meat or seafood. Turn or stir every 5 to 10 minutes until all meats are cooked and vegetables are tender ( Cooking times vary for different foods). Add a little water to the pan should sticking occur. Thickness of meat determines Cooking time 1-4 minutes per side. Steaming Steam vegetables in a large pot with a steamer basket or colander over simmering water for 5 to 7 minutes. Steaming allows vegetables to retain more flavor and moisture. Steam broccoli, cabbage and cauliflower uncovered. You can also steam vegetables in the microwave (see above) or in a vegetable steamer if you have one. Stir-frying Use a nonstick pan or wok so that you need very little oil (about 1 teaspoon) when Cooking . After oil heats over high heat for about 30 seconds, add vegetables, egg or egg substitute, fish, poultry, meat or seafood.

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