3 meat dishes to eat as part of a calorie controlled diet
There are so many diets and food trends out there that it’s hard to know what to eat. Ideally we want to find something that’s good for our body, satisfies our taste buds, requires little prepa-ration, and comes from sustainable sources. That’s not too much to ask, is it? Joking apart, if you’re trying to change your eating habits start with one thing at a time and take small steps, you’re more likely to observe long lasting changes this way. This week we’ll find out what type of meat to cook as part of a calorie-controlled diet.
Knowing what type of meat to eat can be difficult when differents cuts alone vary in terms of fat and calorie count. And it’s not just knowing the lean from the fatty meats but it’s the way they’re cooked, and what we eat them with. Rich sauces and accompaniements are often the culprits in the weight gain battle, so avoid cheese sauces and fried potatoes, make sure you eat meat with lots of vegetables and a small portion of carbs, if at all.
What are the types of lean protein
Skinless poultry meats are amongst the leaner sources of animal protein. Opt for skinless chicken or turkey breasts because much of the fat is located in the skin, and light meat is leaner than dark meat. A 100g serving of roasted chicken breast has 165 calories and 3.6 grams of fat, compared to 179 calories and 8.2 grams of fat for the same amount of roasted chicken thigh.
Lean Cuts of Pork
We think of pork as a fatty meat (yet tasty!) because of bacon and pork sausages, but if you choose the right cut, pork is also a lean source of protein, the best cuts include pork tenderloin, top-loin which you can roast, loin chops, and prepared sirloin roast. 100g serving of roasted pork tenderloin has 143 calories and 3.5 grams of fat.
Game Meat (Venison)
Game meat is generally incredibly lean and low in calories. It’s stronger in flavour so best eaten in a stew, although ask your butcher for suggestions, they make sausages with game meat too.
3 meat recipes with lean protein
GRILLED CHICKEN FILLET WITH SALSA VERDE
Prep: 15 mins Cooking time: 15-17 mins Ingredients -4 Skinned chicken fillets -1 onion, or 1 large garlic clove -4 tbsp capers, rinsed and drained -1 lemon , thinly sliced Lots of fresh herbs such as parsley, basil, coriander and a chilli pepper Seasoning: olive oil, salt, pepper.
Directions
Start with making the salsa verde.
If your blender has a setting for chopping vegetables whizz the onion (or garlic), herbs, capers and chili pepper with a bit of oil. If your blender is powerful it may turn the mix into a smoothie so use a sharp knife and chop everything on a wooden board. Add salt and pepper to taste, and olive oil for a runny consistency. It’s done!
Preheat the grill to 180 ̊c or medium
Paint a little olive oil on the fillets with a silicone brush, and cook on each side for 7-8 minutes till golden.
Le Creuset Signature Enamelled Cast Iron Grillit Frying Pan With Helper Handle and Two Pouring Lips, For All Hob Types and Ovens, 26 cm, Cerise, 201832606
Place the chicken on a large plate and pour generous spoonfuls of salsa verde over it, or pre-sent the salsa verde next to it in a bowl. Enjoy with steamed vegetables, and a small portion of rice, or potatoes.
LOIN PORK WITH CHORIZO AND CHICK PEAS
This is a lovely hearty Spanish style stew, the original recipe contains a little bit of chorizo, a ra-ther fatty sausage, but it adds wonderful flavour.
Prep: 15-20 minutes
Cooking time: 20 minutes in a pressure cooker or 40 minutes in a pot. Ingredients 500g pork loin,diced 2 cans of chick peas.
-optional: 1/4 chorizo dried sausage, cut into thick slices
-1 large onion, diced
-500ml or 1 pint of vegetable stock
-1 can of plum tomatoes, or chopped tomatoes
-Sherry wine, about 3 to 5 tbsp
-Seasoning (Olive oil, smoked paprika, salt and pepper and fresh parsle
Directions
In a pot or pressure cooker heat the chorizo, onion and paprika in olive oil for about 5 minutes. Add the meat pieces, chick peas and tomatoes and cover with your vegetable stock and sherry wine, salt and pepper.
Seal pressure cooker and bring to high pressure. When it starts hissing lower the heat and cook for 20 minutes, let it cool down naturally don’t use the quick release.
LE CREUSET Signature Cast Iron ShAllow Casserole/Braiser, Round, Diameter 26 cm, 2.2 Litre, Ideal for All Ovens and Ranges (Include Induction), Mist Grey
After a few minutes open the cooker and stir in the fresh parsley and a drizzle of olive oil.
ROAST TURKEY BREAST WITH FENNEL AND LEMON
A lovely combination of Mediterranean flavours to roast in the oven. Use Turkey Breast fillets or steaks for this recipe.
Prep: 15-20 minutes
Cooking time: 40 minutes
Ingredients
-4 Turkey breast fillets or steaks -1 lemon -1 large fennel bulb -2 garliccloves -1 jar of green or black olives Seasoning (Olive oil, salt and pepper)
Directions Preheat the oven at 200º
Crush the garlic cloves and in a bowl make a marinade adding olive oil, salt and pepper. Coat the turkey meat with this mix
Then place the turkey fillets in an oven dish and roast for 40 minutes, turning sides half way through. Depending on the size of the fillets, it may take longer.
Zest about half of the lemon for later, cut the lemon into quarters and the fennel bulb in similar size segments. Brush them with olive oil and put in a dish.
Cook until tender, 15 to 20 minutes, then chop them and toss them in the bowl with the remaining olive oil and garlic, then add the lemon. zest and the olives.
When the meat is cooked serve with the veg mix on the side, delicious!
