Why Low-Fat Braising? 2. Form the veggies into a bed and Saturated fat is extremely bad for your gently place the fish on top. health, especially your heart. This “bad 3. Add broth until it almost covers the fat” is found in most animal fats, as well veggies, toss in a few sprigs of fresh as fatty foods derived from animals, like herbs a dash of fresh lemon and butter and cream. By trimming fat, place the top on the pot. choosing lean cuts of meat, and using 4. Check the fish frequently and take low-fat cooking techniques, you will the pan off the heat as soon as the prepare a meal that is much better for fish is opaque all the way through. your heart than more traditional 5. Dish up the veggies and fish and preparation methods. serve. Drizzle with sauce for extra flavor. Choose Your Cut Choosing the right kind of poultry or fish Braise Your Poultry can be tricky. That’s why we’ve listed Braising poultry is similar to braising fish. some of the best options below... 1. Toss a bit of broth into the bottom of • Choose white meat, not dark meat, your saucepan and heat on medium- when selecting poultry. Breast meat, high for a minute or two. Place the for example, is an excellent choice. chicken in the broth and brown on all • Skip the bones and leave the skin off sides. Remove chicken and place on of any pieces of chicken you choose. a plate. • The fats in most fish are not the “bad 2. Add chopped veggies to the fats” we discussed above. Instead, saucepan and saute briefly. they are unsaturated “good fats” that 3. Return the chicken to the pan and seem to promote heart health, which add broth until it covers the makes fish a great choice for a ingredients about halfway. Add any healthful braised dish. fresh herbs or a bit of fresh lemon or • Braising works best with larger, firm- lime. Turn the heat to medium-low fleshed fish like salmon, swordfish, or and cook until the chicken is cooked striped bass. through and its juices run clear.

Braise Your Fish Get Saucy! To braise fish, you’ll need chopped fresh The broth in which you cook the vegetables, broth that is low in both fat vegetables (and chicken or fish) can get and sodium, and a large pot with a lid. quite flavorful. Spoon it directly over your 1. Briefly saute your vegetables in a finished dish, or turn up the heat and quarter cup of low-fat, low-sodium cook the broth until it thickens. broth.