20 Ways to Lower the Fat in Your Cooking
TAKEN FROM low fat cooking by Fiona Haynes
I. Use nonstick cooking spray instead of butter or oil; or at
least choose liquid oils over solid fats (preferably canola oil or
olive oil.
2. Choose extra-lean meat and skinless chicken breasts.
3. Trim all visible fat from meat.
4. Grill, broil, bake, braise, steam, poach, and microwave foods
instead of frying them. Sautéing is ok with minimal amounts of oil,
or use nonstick spray or broth instead.
5. Drain fat from cooked meats and blot them with kitchen
paper if necessary.
6. Use vegetables, beans or whole grains to replace some of
the meat content of burgers or meatloaf.
7. Coat chicken and fish in breadcrumbs rather than batter,
and bake them instead of frying them.
8. Choose chicken or turkey sausages instead of pork or beef
sausages.
9. Choose Canadian bacon or turkey bacon instead of regular
bacon.
10. Use one egg and two egg whites per person in your favorite egg
dishes or cakes; or cut fat and cholesterol completely by using egg
substitute.
11. Substitute two meat dishes each week for fish or vegetarian
meals.
12. Use fat-free chicken broth or fat-free milk in mashed potatoes,
soups, gravies and stews
13. Try fat-free evaporated milk in creamy soups and casseroles
instead of heavy cream.
14. Top your pies or line your tarts with phyllo dough instead of
regular pastry.
15. Oven-fry potatoes instead of making or buying French fries.
16. Use herbs, spices, fruits and salsas to flavor your food.
17. Substitute reduced fat cheeses for full-fat ones, and cut the
amount you use.
18. Choose reduced fat sour cream or yogurt instead of full-fat
versions for stews, dips and spreads.
19. Use reduced fat or fat-free cream cheese instead of the regular
version for cheesecakes.
20. Replace some of the fat in baked goods with applesauce, plain
nonfat yogurt or low fat buttermilk.
