How to stir-fry meat 1

How to stir-fry meat

Sick of your chicken or beef stir-fries producing watery, pale results? It’s all down to technique. First step: choose a large pan. Overcrowding is the main reason chicken goes watery when you stir-fry. Second: let the pan get nice and hot. Add a little oil (spray oil is good) and let it heat. Then add

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HFG guide to canned seafood 2

HFG guide to canned seafood

Senior nutritionist Rose Carr ventures beyond canned tuna to find a huge range of seafood choices. What is available? We had already investigated canned tuna, and we wanted to see what other canned seafood was available. There is a lot to choose from: salmon, sardines, mackerel, smoked oysters, crab meat, anchovies, smoked mussels, smoked fish

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10 ways with sardines 3

10 ways with sardines

Not only are canned sardines economical, they are packed with nutrients, earning this pantry item a well-deserved regular spot on your weekly shopping list. 1. Spicy spaghetti Fry chopped tomatoes in a little oil spray with minced garlic and dried or finely chopped fresh chilli. Mash a drained 125g can sardines (in spring water) then

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Smart staples: Mussels 4

Smart staples: Mussels

Inexpensive, quick to prepare and nutritious, mussels are a clever buy. Buying Mussels are sold and cooked live as they go off very quickly. Make sure they have been kept over ice or in very cold running water. Their shells should be glistening and avoid any cracked or dry shells. Storage These are best cooked

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How to cook steak

Meat cooking can seem intimidating, and you’ll read all sorts of ‘rules’. But getting the perfect steak is not too tricky. First, take the steak out of the fridge about half an hour before cooking, so it’s at room temperature. Choose a heavy-based, large pan and get it to a nice high heat. Oil your

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High-protein diet and heart failure risk 5

High-protein diet and heart failure risk

Middle-aged men who eat a high-protein diet may have a slightly elevated risk for heart failure than those who eat less protein, according to new research. Researchers in Finland studied 2441 men, age 42 to 60, over 22 years. Overall, 334 cases of heart failure were diagnosed. Around 70 per cent of the protein consumed

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Ask Niki: Browning meat 6

Ask Niki: Browning meat

Q: "Is there an advantage browning the cubes of meat in a frying pan prior to putting it in a slow cooker to make a stew?" Bob A: It’s sometimes said that browning meat ‘seals in the juices’, but that’s not the case. What browning does is add flavour through a series of quite complex

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Ask the experts: Slow-cookers 7

Ask the experts: Slow-cookers

Q: "I often cook frozen chicken in a Ralta crock pot slow cooker. It is cooked in time for tea and after putting under the grill for 5 minutes is moist and tender. I was wondering: are we in danger of getting food poisoning through not cooking at high enough temperatures?" Vanessa A: We asked

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Portion distortion: Steak 8

Portion distortion: Steak

A Texas-size steak may seem a great deal when you’re ordering at a restaurant, but just how close is it to a healthy portion? Seared steak with maple mustard sauce 125g steak: 770kJ, 26g protein, 9g fat, 3g saturated fat, 2g iron vs What we get in a restaurant 300g steak: 1840kJ, 63g protein, 21g

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How much omega-3 is in that fish? 9

How much omega-3 is in that fish?

Not just brilliant brain food, omega-3 is a significant player in heart health. And fish is the best way of getting these essential fatty acids. We’re encouraged to eat fish two to three times a week to reduce our risk of heart disease. The magic nutrients in fish are long-chain omega-3 fatty acids. These help

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