Meal preparation helps you to stay on course with your food goals – but how long does the meal go for preparation before your proteins become dry or unpleasant? If you have ever opened a container midweek to find your chicken rubbery or your tofu moist, you know the battle. There is hope. With the right techniques for cooking and storage, your proteins can be damp, tasteful and ready to eat all week.
It’s not just about how you cook your proteins – you also have to store them in the right way. By properly treating your proteins, she not only keeps moist and delicious, but also helps you to reduce food waste, save money and make healthy eating much easier (5).
If your meals stay fresh, you stay earlier with your plan instead of climbing for a last-minute fast food meal because you have to throw your prepared turkey burgers who look and smell a bit.
Keep reading for simple tips about cooking, storing and re -heating your proteins so that they stay juicy, tasty and safe all week.
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What to know before cooking your protein for the week
A few strategic choices Before you start cooking, can help get the most out of your PrEP efforts (4).
Choose the right cuts
Not all cuts hold up well for meal preparation. For chicken, thighs remain more juicier than breasts thanks to their higher fat content (2). If you like leaning cuts, marinate or help prevent dryness (4). For fishing, oil -containing varieties such as salmon or trout moisture hold better than slimmer white fish (3).
Schroes and Marinate to retain moisture
“Marinating meat before grilling can help add taste and keep them moist,” says Emily Sullivan, a dietician with myfitnesspal (6).
Marinades (such as olive oil, citrus and yogurt) help to lock moisture and prevent proteins from drying out in the refrigerator (6). This also applies to watery marinades such as soy sauce and mixtures based on vinegar-they also improve the moisture in your protein, so it will not dry out so quickly (6).
“Marinating proteins in fermented dairy products can improve the juiciness of proteins,” says Sullivan (6). Dry rubs are also great for moisture retention because they help make the meat too tender, which improves both texture and taste (7).
“Pekelen of proteins for cooking is another great way to increase the moisture content of meat,” notes Sullivan. It is a good option for slimmer cuts such as chicken fillet or pork lending (8).
“Cooking of ground beef with a small amount of baking powder can make it more moist,” explains Sullivan. This technique changes the pH level, so that the ground beef retains more moisture (9).
About the experts
Samantha Cassetty, MS, RDis a nationally recognized expert in the field of food and food, media personality, nutrition advisor and author. Cassetty is a former food director for Good Housekeeping and the co-author of the book Sugar Shock.
Emily Sullivan, RD is a food data curator at MyfitnessPal. She obtained her bachelor’s degree and completed her food internship at Ohio State University and obtained her culinary art diploma at the University of Johnson and Wales.
Here are the best lean protein options for meal preparation that do not dry out quickly
Sullivan proposes to concentrate on these lean proteins while preparing meals.
- Beans stored in their cooking fluid
- Hard -boiled eggs
- Stewed chicken fillet, stored in the stew fluid.
- Tuna or chicken salad made with Greek yogurt and vegetables such as celery, onion and radish
- Tofu
- 93/7 Cave meats cooked with baking powder (9))
- Ground turkey or chicken cooked in a sauce or mixed with a sauce after cooking
Smart cooking tricks to lock up moisture
How to cook your protein makes a big difference whether it stays juicy or dries out halfway through the week. Here are some professional tips to make them damp for longer.
Low and slow – baking, stew, cooking slowly – is best for heavier cut meat such as pork shoulder or beef order (4). “Brazing proteins and storing them in their cooking fluid helps to add and retain both moisture and taste,” says Sullivan (4).
High heat – grilling, burning or roasting – works well for low -fat proteins such as chicken fillet and fish, but it is easy to go too far and end up with something dry and tough. (4). “By avoiding your proteins too cooked, they will help them keep them moist,” says Sullivan (4). The use of a meat thermometer ensures that you cook your meat at the right temperature, so that it has the perfect texture (1).
If you cook with high heat, try to cover halfway through your protein with a lid – this helps to capture steam and retain moisture. (4).
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Cooking techniques for different proteins
Here are some cooking methods to cook your proteins so that they stay moist for longer.
- Chicken. Season, then scores each side over medium heat (4). Turn down the heat and cover to finish the cooking (4). Make sure the chicken is 165 ° F as registered with a meat thermometer (1).
- Beef and pork. This depends on the cut, but for pork carbonades you can cook them in the same way (4). Pork should, however, be cooked into an internal temperature of 145 ° F (1).
- Fish. Thick cuts, such as salmon and halibut, can handle a grill, but for thin, flaky cuts, you want to pan quickly (3). You can also cook fish in the oven in parchment or foil to lock moisture (3).
- Tofu. Press Tofu before boiling it to remove excess water. In this case it will better maintain the texture to remove the moisture.
Storage techniques to keep proteins juicy
Do not underestimate the role of storage when it comes to the juicy proteins of the meal driven proteins. Here are some storage tips that can help.
How to save on the meal driven proteins
To begin with, use airtight containers to prevent moisture loss and prevent contamination (1). Label Each container with the date on which you created it, as well as the date on which it must be eaten or frozen earlier (1).
For extra moisture, save proteins with a little broth, sauce or cooking juices – this is especially useful for low -fat proteins such as chicken fillet or pork. “If they were cooked in a tasteful liquid, save them in the same liquid,” says Sullivan. “They will continue to absorb the taste of the liquid while they are sitting all week.”
Finally, save prepared proteins on the middle shelf, where the temperature is the most consistent (1). Do not place your prepared ingredients in parts of the fridge where you forget them! And wrap proteins tightly in freezed bags, vacuum-defined bags or airtight containers to prevent freezer burning (for freezer storage.1).
Fridge vs. freezer
If you make a whole week before meals, you have to freeze some portions.
Cooked proteins last three to four days in the fridge, but freezing extends their shelf life for up to three months (1).
Here you can read how to keep food safe while thawing (1):
- Thaw proteins in the fridge at night.
- Immerse the sealed container in cold water for a faster option and change the water every 30 minutes.
- Microwave, cover your food and add liquid and stir (1).
How to warm up again without drying out
Here are the best methods to keep your food tastefully and juicy (1):
- Heat again in a frying pan over low to medium heat with a dash of broth, water or sauce, and cover to catch steam.
- Place proteins in an oven -safe dish with a little liquid. Cover with foil and bake.
- Place proteins in a microwave -safe dish, cover with a damp paper towel and heat in short intervals. Stir or turn between intervals for even heating.
Whatever method you use, use a thermometer to ensure that your food reaches an internal temperature of 165 ° F. If you use a microwave, check in several places because cooking the microwave can leave cold spots (1).
Don’t heat
- Avoid high heat – it dries proteins and makes them rubberish.
- Not to heater several times.
- Be careful with the microwave, because uneven heating can leave some parts too hot, while others stay cold (1).
- Avoid using a slow cooker to re -heat your food, because this may multiply bacteria (10).
- Don’t forget to reheat leftovers to 165 ° F as registered with a meat thermometer (1).
Frequently asked questions (frequently asked questions)
Do I have to cool proteins before I save them?
No, it is not recommended. Separate your food for faster cooling into smaller containers before placing them in the fridge. If you want to prevent condensation, you can let your proteins cool in the fridge for a few minutes without a lid (1).
How long does it take proteins in the fridge on the meal?
Due to the meal, protein can last three to four days in the fridge when it is stored properly (1).
Can I freeze all types of cooked proteins?
You can freeze all types of cooked proteins that are exclusive eggs in their shells (1” 11).
What is the best way to keep chicken moist while preparing meals?
Marinate your chicken and then scorch both sides in a hot frying pan (4). Then turn the heat down and cover to lock the moisture while it is finished to cook (4).
Does storing proteins with sauce help that it doesn’t dry out?
Saving proteins, such as chicken, with sauce, broth, marinade or another liquid, helps to keep it juicier.
The Bottom Line
Meal prevention protein in the right way ensures that your meals remain fresh, juicy and tasty. Choosing the right cuts and the use of moisture -retaining cooking methods helps to lock the taste and prevent dryness (2” 3” 4). Correct storage is also a must to expand the freshness and reduce food waste (1). When it’s time to eat, heat your proteins with extra moisture to guarantee the best results (1).
Post How you save prepared proteins, so that it stays juicy all week first appeared on Myfitnesspal blog.