Eat Fat, Lose Fat (40 page)

Note: Chicken may be prepared the day ahead to this point and reserved, covered, in refrigerator while stock is being made.

To bake chicken, preheat oven to 350°F and bake about 2 hours, until chicken is golden brown. Remove chicken to a heated platter and reserve in a warm oven while making sauce. Deglaze pan with wine and add chicken broth. Boil vigorously until sauce is reduced to about 2 cups.

Make a mixture of flour, salt, and pepper on a large plate. Pat chicken liver pieces dry and dredge in the flour mixture. Warm 2 tablespoons clarified butter in a large sauté pan over medium heat. Sauté liver in small batches until well browned, removing to a plate with a slotted spoon. Deglaze the pan with brandy and red wine. Add stock, dill, garlic, and rosemary and bring to a rolling boil until sauce reduces by half and thickens. Reduce to a simmer and return chicken livers to the pan. Simmer for 5 to 10 minutes. Meanwhile, fry the bread in remaining clarified butter, lard, or Mary’s Oil Blend. To serve, place bread on individual plates and spoon chicken livers with sauce onto the bread.

Quick and Easy Weight Loss version:
Omit fried bread (280 calories per serving).

Trim excess fat off the duck breasts, score remaining fat, and pound meat part of breast with a meat hammer. Place in a large bowl and marinate in the refrigerator for several hours in Teriyaki Sauce. Pat dry with paper towels and sauté in a heavy skillet over medium-high heat, about 5 minutes per side, starting with the skin side down. To serve, slice thinly across the grain, arrange on individual plates, and dribble marinade over the slices.

Red Meat Entrées

Red meat forms an integral part of a healthy diet. It is an excellent source of protein, minerals (especially zinc), and B vitamins, especially B
₁₂
. Make an effort to purchase meat that has been pasture-raised; its fat will be rich in vitamin E and CLA, a substance that protects against cancer. Most of these nutrients are in the fat, so be sure to eat the fat with your meat!

If your only choice is meat from a supermarket, red meat is still the best choice. Of all the meats commercially available, beef and lamb are the cleanest.

Rub steaks or lamb chops with salt and pepper. Heat lard in a large cast-iron skillet. Cook steaks or lamb chops for about 5 minutes per side over medium-high heat, until medium rare. Remove to a heated platter and keep in warm oven while making sauce. Deglaze pan with fish sauce and stir in cream and mustard. Bring to a boil and reduce, stirring, until sauce becomes very thick.

You can use the inexpensive cuts of lamb for this delicious dish.

In the morning, rub lemon juice into the chops. Cover and leave at room temperature for about 8 hours. Wipe dry and dredge in a mixture of flour, salt, and pepper placed on a large plate. Preheat oven to 350°F. Rub a glass baking pan with a little butter and place chops in pan. Strew onions and peppers in the pan and brush with melted butter. Bake for about 2 hours, turning chops and peppers after 1 hour.

Place liver in a large bowl with lemon juice and marinate for several hours in refrigerator. Pat pieces dry and dredge in a mixture of flour, salt, and pepper placed on a large plate. In a cast-iron skillet over medium heat, cook the bacon until crisp. Remove with a slotted spoon to a heated platter. Cook chopped onion in bacon fat until browned. Remove with a slotted spoon to heated platter. Stir-fry liver in remaining fat until browned on all sides. Return onions and bacon to the pan and mix well. Sauté a few minutes more until the liver is medium-rare. Serve immediately.

Quick and Easy Weight Loss version:
Use only ½ pound bacon (388 calories per serving).

Heart is an excellent source of co-enzyme Q
₁₀
, so important for a healthy muscles—including the heart! It adds a slightly sweet taste to the burger. If you don’t use heart, use 1 pound ground chuck.

In a large bowl, mix ground meat with chopped onion, parsley, cayenne, salt, and pepper and form into patties. Heat a well-seasoned cast-iron skillet and cook burgers over medium-high heat for about 5 minutes on each side, or until medium-rare. Transfer to a heated platter and keep warm in the oven while cooking onions. Sauté sliced onions in beef fat remaining in pan until soft. Strew over hamburger. Serve with He-Man Sauce.

Quick and Easy Weight Loss version:
Omit He-Man Sauce (304 calories per serving).

You will need a meat thermometer to cook this roast.

Preheat the oven to 450°F. Peel garlic cloves but leave them whole. Place garlic and sliced onion in a large stainless-steel roasting pan. Set leg of lamb, fat side up, on a rack in the pan. Thoroughly mix 3 tablespoons of butter with mustard and brush on lamb. Place sprigs of herbs on top and insert meat thermometer. Set in oven and immediately reduce heat to 350°F. Roast until thermometer registers rare or medium-rare, about 15 minutes to the pound. About 1 hour before the roast finishes, strew potatoes, carrots, and turnips around the roast on the rack and brush them with remaining 3 tablespoons butter.

Remove the roast, set on a heated platter, and keep warm in oven while finishing potatoes and making sauce. Remove rack, placing vegetables in bottom of pan. Brush vegetables with drippings and bake another 15 minutes or so, until they are soft. Transfer to heated platter. Pour wine and stock into the pan and bring to a rapid boil, stirring with a wooden spoon to scrape up any accumulated juices. Boil until sauce reduces to about 1 cup, skimming occasionally. Season with salt.

Use leftovers to make
Leftover Red Meat Curry
.

Brush racks of beef ribs with barbeque sauce and marinate at room temperature for several hours or all day in the refrigerator. Cook on the barbeque with the top down over very low flame for about 30 minutes on each side, brushing occasionally with marinade. Check frequently to ensure ribs do not burn.

Place pork in a large bowl with vinegar and marinate for several hours. Drain and dry well with paper towels. Mix stock, soy sauce, chile flakes, ginger, garlic, rice vinegar, and Sucanat and set aside. Heat lard in a cast-iron skillet or wok over medium-high heat. Stir-fry pork until moisture evaporates and pork browns. Add green onions, peppers, and broccoli and stir-fry for several minutes, until vegetables soften slightly. Add sauce mixture and bring to a boil. Add arrowroot mixture and boil vigorously until sauce thickens. Serve immediately.