Traditionally, the Mediterranean Diet provides for a reduced consumption of meat with precise cooking methods (usually about four meals per week with meat, with only one of those meals featuring red meat). Some of the cooking methods, like grilling, are common all over the world. We could say the same thing about baked, stewed, breaded, or fried meat. But what differentiates meat cooked according to the Mediterranean Diet from other cuisines are its seasonings – beyond the obvious additional benefits for nutrition. So – here’s how we cook meat… Without any of the added sauces or gravies (that hardly even exist in our culinary tradition).
Grilled meat
To serve grilled meat in the Mediterranean style, grill the meat with fresh sprigs of rosemary, sage, or thyme. Add a pinch of salt and serve. If the meat seems too dry and you want to soften it, prepare an emulsion with 4 tablespoons lemon juice and 1 tablespoon extra-virgin olive oil. Brush it on the steaks after cooking them. Complete with a dash of freshly-ground black pepper.
Baked meat and roasts
To soften the meat while it roasts, baking, make a simple vegetable stock using celery, carrots, onions, and fresh herbs. Adding the stock from time to time will keep the meat from drying out and it may replace other heavier options like bacon fat or lard.
If you are cooking lean meat such as pork tenderloin, you can also simply soak it in semi-skimmed milk to form a tasty cream that you can pour over the slices of meat.
Stewed meat
For stewed meat, the Mediterranean Diet tends to call for tasty, low-fat ingredients that facilitate the cooking without the need for other heavier ingredients. The main ingredient for Mediterranean stewed meat is the tomato – usually as a sauce or with crushed tomatoes. Just brown the meat in a pot with onion, garlic, and a drizzle of extra-virgin olive oil. Then cover the meat with tomato sauce and cook over low heat. The meat will be soft and juicy with a low-fat sauce.
Fried meat
Fried meat is present in many traditional Italian recipes. There are the fried Milanese cutlets, Bolognese-style cutlets, meatballs, and many other recipes that have become true icons the world over. The Italian tradition, however, provides for an infrequent consumption of these dishes. Most often, we recommend using only fresh herbs in the breading. Accompany the meat with salads and fresh vegetables dressed in a drizzle of extra-virgin olive oil, a pinch of salt, and vinegar to taste.