1. Let's Talk Turkey or Chicken
If you are concerned about your cholesterol and want to eat meat low in saturated fat, go for poultry. Chicken, turkey and other birds contain lower saturated fat than red meat. To reduce the fat content of poultry even more, remove the skin and trim any visible fat. Instead of frying poultry, rub with a low saturated fat and olive oil. Sprinkle with salt and pepper and broil on a rack. Any remaining fat will drip away and make this low fat meat healthy indeed.
2. Fish Contain the Fat You Need
One of the best ways to choose meat low in saturated fat is to eat fish. Fish are rich in omega-3 fatty acids that fight heart disease. Salmon, canned tuna and catfish are good choices. You can lower the saturated fat content by removing skin and visible fat from the fish. Mercury consumption is an issue for children and pregnant women, and they should avoid fish that may have higher mercury levels, such as tuna, shark and swordfish. However, if you fry fish in lard, all the good you do by choosing it is lost. Brush fish with olive and squeeze on a few drops of lemon and broil for a delicious low saturated fat meat meal. Other seafood, such as scallops, are also low in saturated fat and high in omega-3's, and they can add a nice variety to recipes.
3. Make Red Meat Last on the List
Red meat is high in saturated fat. However, you can still eat red meat once or twice a week and not blow your low saturated fat goal by following a few rules. Look at the grade of meat you buy. The term "select" means the beef is lowest in fat and "prime" means contains much marbling which means lots of saturated fat that you can't trim. No matter what the cut, trim all visible fat from red meat to lower the saturated fat content considerably. Broil red meat on a rack so fat drips away; the meat will soak up fat that drips off if you place it flat in the pan. Finally, drain, blot with paper towels and rinse cooked ground beef with water to get out all the saturated fat you possibly can.
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