Chef Dave’s Corner

How lean is lean…

Understanding how protein reacts during cooking will help you decide how lean your protein choice should be. The leaner the protein food, the less fat and/or marbling the food will have. In addition, the leaner cuts contain fewer calories ounce for ounce, because the amount of fat per serving is less. It is important to understand that fat does not change the grams of protein per ounce, but does change the calories per ounce. On average, lean protein and medium lean proteins have an average of 7 grams of protein per 1 ounce.

Very lean proteins such as white meat poultry with the skin removed, fish such as sole and cod, shellfish, non-fat cottage cheese, egg whites and beans are generally the leanest of the proteins. These proteins should never be over cooked and non-stick pans should be used to keep these foods from sticking to the pan. As a rule, chicken retains its moistness when being grilled or roasted with the skin left on. When ready to eat the skin should be removed and discarded.Fish and shell fish can be grilled, poached, steamed, or baked and if not overcooked, these proteins will remain moist.

Lean proteinssuch as dark meat poultry, fatty fish such as salmon, tuna, and herring are great choices. In addition all low fat cheeses, low fat cottage cheese, and center cut loin chops from pork, lamb and veal are low in fat. As for beef, the leaner cuts such as flank steak and London broil will work but must be marinated and cooked low and slow to keep the meat from becoming chewy. I recommend using a crock pot when preparing these meats.

Medium fat proteinsare the protein foods which contain the most fat per serving and should be eaten infrequently. Most beef cuts fall into this category as well as whole eggs, whole mozzarella and ricotta cheese. Tofu is also a moderate fat protein, but unlike the above is heart healthy and is cholesterol-free.

Please see charts below for more information.

Cook Smart…

Chef Dave Fouts

Very Lean Protein choices have 35 calories, 7 grams protein, and 1 gram of fat per serving. One serving equals:

Lean Protein choices have 55 calories, 7 grams protein, and 2-3 grams of fat per serving. One serving equals:

Medium Fat Proteins have 75 calories, 7 grams protein, and 5 grams of fat per serving. One serving equals:

This information is posted on the Department of Health and Human Services.

Source: Based on American Dietetic Association Exchange List

Eggs, we all eat them, and they are used in thousands of food products, but how much do you really know about the “Incredible Edible Egg”. For a while eggs had a bad rap, being high in cholesterol, and saturated fat. All the while all the positives an egg had to offer was lost. Do you know the difference between Grade AA and Grade A eggs? How about the difference between brown eggs and white eggs?

Eggs are an excellent source of protein and can be used to meet your protein needs. A large egg contains 6 grams of protein, 4.5 grams of fat (1.5 of which is saturated fat), and 213 milligrams of cholesterol, 22 percent less than previously thought based on a 1989 study. A large egg contains 80 calories each. Egg whites are basically pure protein. One large egg white contains 17 calories, 4 grams of protein, 0 fat, 0 cholesterol and 55 milligrams of sodium. When large eggs cost $1.90 a dozen, they are only $1.26 per pound.

Eggs are used to bind ingredients in meatloaves and croquettes. They can also leaven such baked high rises as soufflés and sponge cakes. Their thickening ability is seen in custards and sauces. They emulsify mayonnaise, salad dressings and Hollandaise sauce and are frequently used to coat or glaze breads and cookies. They clarify soups. In boiled candies and frostings, they hinder crystallization. As a finishing touch, they can be hard cooked and used as a garnish.

You may not have known but the USDA has a grading system for eggs. Grade AA is when the shell is clean, normal-shaped and unbroken. In addition when first broken, the eggs spread remains compact; has a clear, thick egg white, and a firm, centered yolk. Grade A eggs are almost the same. the shell is clean, normal-shaped and unbroken. However, when first broken, the egg spreads slightly; has a clear, reasonably firm egg white and fairly high yolk. Last, Grade B eggs the shells may be slightly stained and/or misshapen. When first broken the egg spreads over a wide area; has a clear, watery egg white and an enlarged, flattened yolk.

Egg Trivia

• A hen requires 24 to 26 hours to produce an egg. Thirty minutes later, she starts all over again.

• The egg shell may have as many as 17,000 tiny pores over its surface. Through them, the egg can absorb flavors and odors. Storing them in their cartons helps keep them fresh.

• Eggs age more in one day at room temperature than in one week in the refrigerator.

• About 240 million laying hens produce approximately 5.5 billion dozen eggs per year in the United States.

• White shelled eggs are produced by hens with white feathers and white ear lobes. Brown shelled eggs are produced by hens with red feathers and red ear lobes.

• Egg yolks are one of the few foods that naturally contain Vitamin D.

Did you know egg substitutes are made from real eggs? Using only the egg whites; vitamins, and other nutrients are then added that to make up for the nutrients that are lost when the yolk is removed. By eliminating the yolk, all of the fat and cholesterol and more than half of the calories are cut out. Egg substitutes are colored with beta carotene to make them yellow. In addition egg substitutes have a shelf life of up to 90 days from the time they leave the production line. With proper refrigeration, egg substitutes must be used within seven days of opening. The product can be frozen if unopened. Do not freeze part of an opened package. Also, once the product has been thawed, do not refreeze.

From scrambled eggs, meatloaf, and baked goods, the egg is one of the most diverse foods. So the next time you reach in your refrigerator for an egg, think of the hen and the many hours she spent to make this amazing all-in-one food.

Cook Smart…

Chef Dave Fouts

Resources

Iowa Egg Council

Incredible Edible Egg

Rhonda C. asked…

“Greetings, Chef Dave.

I recently met you at the Carson City support group meeting and again, thank you for speaking to us and making your book available. I have shared a few of the recipes with a co-worker who is diabetic and she is thankful.

My question, when it comes to baking, can you substitute whole wheat natural flour in recipes calling for all-purpose flour? Does it matter? Is there a difference? What other ingredients may need to be added/substituted when doing this?

Thank you for your assistance and have a great day.”

I wish the answer was as simple as switching out one type of flour for another. However, that is not the case. Baking is chemistry and my best advice would be to purchase a baking with whole wheat flour cook book.

Cook Smart…

Chef Dave

Joyce asked:

Hi Chef Dave,

I love reading your articles in WLS Magazine. I live alone and need recipes with the following qualifications for ease:

1. 5 ingredients or less

2. 30 minutes prep time or less

3. Any cooking method, especially crock pot is OK

4. Meets needs of WLS person

I am adapting some recipes that I used prior to WLS and some Weight Watcher recipes that meet the first 2 needs. Just wondered if you had any suggestions. Getting in enough protein is always the challenge since I can’t drink too many protein shakes made with fat free milk. I go in and out of lactose intolerance and I get hungry too fast after drinking one.

I am 16 months out from WLS, lost 100#, and have 50-70# to go after I have knee replacement surgery and can exercise again. Trying to decrease stress has been important for me this year and having easy recipes contributes to that need.

Looking forward to hearing from you if you have time. Thanks for all you do!

Blessings,

Joyce

What a great question.

I would highly recommend Sautéing as your cooking method of choice. Sautéing is to cook food over medium high heat with a minimum amount of fat. This quick and easy method will allow you to only use one pan to keep from having a lot of clean up and will cook your food in less than 10 minutes.

Your 5 ingredients:

1. Protein- is anything that has a mother or comes from a mother. This protein should be cubed small or sliced thin and be evenly proportioned so the protein will cook quick and evenly. If you choose to have a few vegetarian meals, use extra firm tofu, tempeh, and veggie soy crumbles.

2. Lots of vegetables! The produce sections of your local grocery stores now have fresh vegetables that are already cut up and ready for cooking. To make sure your vegetables cook evenly, make sure they are chopped or diced small, or sliced thin. Do NOT use frozen veggies because this will water down your sauté and keep your food from staying crisp. I like to buy the already prepared fresh salsa, sliced mushrooms, small baby carrots, fresh spinach, and fresh cut green beans.

3. Fresh fruit makes a perfect side dish to almost any meal, and can also be used in your sauté. Fresh pineapple and bananas work well.

4. Herbs and spices are needed to flavor your sauté. Always have on hand garlic powder, onion powder, chili powder, cumin, thyme, oregano, basil, Chinese five spice, curry powder, salt and pepper.

5. Oil is also needed to keep your food from sticking to the pan and to help the herbs and spices to spread all over your food. When sautéing, very little is needed and in most cases only 1 to 2 teaspoons are needed.

How do you sauté:

Place sauté pan over medium high heat and add oil.

While you oil is heating in the sauté pan, season your protein and veggies/fruit.

Once oil is heated, add seasoned meat to the pan and sauté for 2 minutes.

Next, add veggies/fruit and sauté an additional 2 to 3 minutes. Serve.

Note: You may need a little more cooking time pending on the thickness of your protein and the types of vegetables you use.

Cook Smart…

Chef Dave Fouts