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Monday, 7 June 2010

Arrivaderci Roma, deep sigh..suns out-she's on her way

This Ellie Krieger book "The Food You Crave" rocks!

The Skinny on Meat
-Meat is not only crave-ably delicious, it can also be quite healthful if you do it right
-Red meats like beef,lamb,and pork are loaded with essential nutrients like protein,zinc,iron,and B-vitamins.
-The trick is to get all that good stuff without overdoing calories and saturated fat.

--choose cuts that make the "under 10" cut-off. That is 10 grams of fat or less per 3 ounce portion
--such cuts qualify as lean, whereas less than 5 grams of fat means the're extra-lean
--to put that in perspective, a 3 oz. skinless chicken breast=3grams fat
--3oz.skinless chicken thigh=9.2 grams fat
--go for the cuts with "loin" or "round" in their names
EXTRA LEAN---FAT GRAMS---------------LEAN-------------FAT GRAMS
beef top round---3.4-------------------lamb leg top round-------6.0
beef eye of round-3.5-------------------beef flank steak---------6.3
pork tenderloin---4.1-------------------beef top loin strip steak---6.5
ham-----------4.2-------------------pork loin---------------7.7
beef top sirloin---4.7-------------------beef tenderloin----------7.8
------------------------------------lamb loin chop-----------8.0
------------------------------------ground beef 90%lean------9.8
TRIM----all visible fat before cooking
PORTION-4-5oz uncooked------3-4oz cooked(about the size of a deck of cards)

Separate raw from ready to eat.
Sore raw meats, poultry, and seafood in a dish on the bottom shelf of the fridge.(cold drops-coldest spot)
Wash hands, surfaces, cutting boards and utensils with hot soapy water.
I put my sponges/kitchen cloths in the microwave for 1 minute on high at the end of the day to kill bacteria.

Meat Thermometer---the surest way to get good results that are not overcooked is to use an instant read thermometer.
Put in thickest part of meat not touching bone.
Remember---Temperature will rise by @ 5 degrees as it rests after cooking.

Shellfish and Cholesterol---good news--Shrimp, crab, lobsters and the like are high in cholesterol,
BUT---it turns out that only cholesterol that is accompanied by saturated fat and trans fat that you eat is a factor.
These Delicacies from the sea are incredibly low in fat. Rich in protein and Zinc, HOLD THE BUTTER DIPPING.

As For Moi;
I'm hangin', see the specialist tomorrow, sooo we shall see....
Barb suck every last drop of fun out of Roma and throw a coin in The Trevi Fountain for moi.
Shae get's to town for bizness tomorrow, and will be with moi, Fri/Sat,backhome Sun.
Fit-walked to Kits library today, sunny and warm
Dat's All Folks

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