To reduce calories, fat, cholesterol, sodium and concentrated sweets (especially if you have diabetes).
Try these cooking techniques to lower fat and keep flavor: microwave, broil, bake or steam food without adding fat, Use non-stick cooking spray or cookware, Trim fat from meat and remove skin from poultry. Change the following ingredients in recipes to lower fat without losing the flavor.
Butter, margarine – trans fatty acid free margarine
Oil – 1/2 cup applesauce or prune puree in place of 1/2 cup oil
Gravy – 1 tablespoon cornstarch or 2 tablespoon flour to thicken 1 cup fat free broth
Sauteing – Nonstick pan sprayed with cooking spray
Sour cream – Plain nonfat yogurt or lowfat or nonfat cottage cheese, or lowfat or nonfat sour cream
Cream cheese – Reduced fat or non-fat cream cheese
Eggs – 2 egg whites or 1/4 cup egg substitute for each whole egg in cooking
Cheese – Low-fat cheeses or part skim-milk cheeses or, use only half amount of cheese called for
Whole milk or 2% milk – 1% or nonfat milk
Ice cream – Ice milk, low-fat or nonfat frozen yogurt
Whole-milk yogurt – Low-fat or nonfat yogurt
Regular mayonnaise – Plain yogurt or nonfat or reduced-fat mayonnaise
Fried chicken or fish – Broiled or baked fish and skinless chicken or turkey
Regular hamburger meat, spare ribs, prime cuts of meat, sausage – Lean, trimmed cuts of meat such as extra-lean hamburger, sirloin, or beef round; all fish and shellfish; pork loin; veal
Bacon – Lean Canadian bacon
Salami, bologna, liverwurst, hot dogs – Deli skinless chicken or turkey breast, lean roast beef, or trimmed boiled ham
Cube steak, porterhouse, or chuck roast – Round steak, sirloin, or flank steak, reduce portion size, use vegetables, pasta, or rice to bulk up the meal
Defatted stock – Skimming off fat layer that floats to top after chilling or freezing stock or use fat separator pitcher
Chocolate chips – Raisins, craisins, dried blueberries
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