Roast — with a rack so the meat or poultry doesn’t sit in its own fat drippings. Set your oven at 350 degrees to avoid searing. Baste with fat-free, unsweetened liquids like wine, salt-free or low sodium tomato juice or lemon juice.
Bake — in covered cookware with a little extra liquid.
Braise or stew — with more liquid than baking, on top of the stove or in the oven. Refrigerate the cooked dish and remove the chilled fat before reheating.
Poach — by immersing skinless chicken or fish in simmering liquid.
Grill or broil — on a rack so fat drips away from the food.
Sauté — in an open skillet over high heat. Use nonstick vegetable spray, a small amount of fat-free and salt-free or very low sodium broth or wine, or a tiny bit of canola oil rubbed onto the pan with a paper towel.
Stir-fry — in a Chinese wok with a tiny bit of peanut oil.
Microwave — needs no extra fat; in fact, you can drain food of fat by placing it between two paper towels while it cooks.
Steam — in a basket over simmering water.
More Answers from American Heart Association