- Trim all fat from
meat before cooking.
- For pan-frying, use
a pan with a non-stick finish to eliminate or use very
- If frying in a
regular pan, sprinkle the bottom with salt, or use very
- To render more fat
than by frying, broil meat that you would normally
pan-fry, even as a first step to stews. If meat is
browned in a pan, drain all fat before adding other
- When preparing
soups, stews, or meat in sauces, allow time to
refrigerate the mixture until the fat congeals and can
be entirely removed and discarded.
- Rather than saute
vegetables in butter or oil, cook them in a small amount
of water with herbs or bouillon.
- For meat glazes and
other uses, choose juice-packed canned fruits instead of
those packed in syrup. Also, use unsweetened juices and
- Use tuna fish that
has been packed in water rather than oil.
- For salads and
marinating or basting meats or poultry, use a bottled
low-calorie dressing. Marinating before cooking also
eliminates the need for using fat.
- When broiling or
baking fish, use wine, bouillon or lemon juice instead
of butter. Extra dry Vermouth is especially nice.
- Use low-calorie
mayonnaise rather than regular kind.
- When stuffing
poultry, fish or other meats, use a vegetable stuffing
rather than bread, or a mixture of both using less bread
- In gelatin
desserts, use the unflavored kind.
- To save 25 calories
per tablespoon, use butter or margarine rather than
- If you use flour as
a thickening agent, use less and settle for thinner
sauce or substitute cornstarch for flour. The same
amount of cornstarch has twice the thickening power, and
it is about equal in calories. If recipe calls for 2T
flour, you need only one tablespoon of cornstarch.
- To flavor low-fat
sauces, experiment with adding some of the following:
the cooking liquid from vegetables, lemon juice, herbs
and spices, bouillon cubes, onions, celery, watercress
- In general, use
liquid skim milk and dry skim milk instead of milk and
cream. Use skim milk for custards. Add extra flavoring.
- When a recipe
specifies sour cream, substitute low-calorie sour cream
or sour half-and-half, or part sour cream and part
yogurt, or plain yogurt.
- If a recipe calls
for coating meat with flour before browning, brown it
- When meat is cooked
in liquid with aromatic vegetables (carrots, onions,
turnips, rutabagas, etc.) as in pot roast, thicken and
enrich the sauce with the pureed vegetables. To puree,
press through sieve, food mill or blend in food blender
with some of the liquid, then add sauce.
- Use lean meat in
all recipes. When you buy ground beef, specify lean
round. (These cuts are usually just as economical
because they have no excess fat).
- Before cooking
chicken, remove the skin and any loose fat.
- If meat, poultry or
fish is served with a sauce to spoon over rice or
noodles, serve the sauce either unthickened or on the
- Rather than fry
chicken in butter, margarine or oil (which can take as
much as 1/3 cup), brush with one tablespoon of fat and
roast in the oven.
- Use whipped butter
or margarine for spreads. The air or water they contain
reduces the fat content and cuts their calories almost
- Choose canned or
frozen vegetables that are plain instead of combinations
containing rich sauces.
- Learn which are the
low or no-calorie foods and serve them often in meals
and for snacks. Some are: green beans, green peppers,
leeks, celery, cauliflower, carrots, watercress,
zucchini, lettuce, and cucumbers. There are more that
you can find on any calorie chart.
More on good eating habits
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