Healthy Opportunities Meats and Fish

Frying Meats

Preheat on MEDIUM-HIGH for 5 minutes. A piece of paper towel placed in the unit before heating should turn brown when the unit is the proper temperature, OR DROPS OF COLD WATER SHOULD SIZZLE. Place meat in hot pan & press down to sear. Remember, it is NOT necessary to use ANY oil or grease. Cover with paper towel to absorb excess grease from meat and partially cover with lid. Meat will stick at first, but will release when properly browned. REFER TO COOKING BOOK FOR COOK TIMES.

Roasting Meats

Preheat on MEDIUM-HIGH for 5 minutes. A piece of paper towel placed in the unit before heating should turn brown when the unit is the proper temperature, OR DROPS OF COLD WATER SHOULD SIZZLE. Sear meat on both sides without covering. Add vegetables, seasoning and cover. When vapo-valve clicks steadily or lid is hot to the touch and moisture gathers around the lip, lower heat until vapo-valve stops clicking. Ready to eat after 15 minutes per pound…cuts with a fork after 30 minutes per pound.

Baked Fish

Start with a cold pan. An option is to cover bottom of unit with sliced lemons or oranges. Add fish, season and cover. Medium heat. When vapo-valve clicks steadily, turn to low. Fish will be flaky & tender after 3 to 5 minutes. Time will depend on thickness of filet (also see greaseless fried fish recipe in Recipes).