Lower Fat Cooking Tips
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You can cut the fat in cooking without cutting taste by modifying your cooking methods and using some smart recipe substitutions.
• Roast – Cook meat on a rack so fat can drain. Baste with stock instead of oil.
• Broil – Broil over a tray with some water instead of oil.
• Marinate – Use wine, fruit juice or low-fat sauces to marinate meat, chicken or fish.
• Steam – Use a microwave steamer for steaming vegetables.
• Stir fry – Use water, wine, vegetable stock or juice to stir fry meat or vegetables.
• Gravy – Make with instant powder or mix cornflour with stock.
• Butter/margarine – Reduce amount in recipes by 1/3 or substitute with applesauce in baked goods.
• Cheese – Use grated parmesan – less cheese, more flavour.
• Cream cheese – Choose light versions or use pureed cottage cheese.
• Oil – Use an aerosol oil spray for a light coating of oil on pans and trays.
• Potato chips – Cut thicker slices for wedges and spray lightly with oil.
• Chocolate – Substitute cocoa powder for part or all of chocolate.
• Eggs – Use two egg whites for every whole egg.
• Bacon – Use dried bacon bits or lean prosciutto (Italian ham).
• Sour cream – Choose light versions or mix evaporated skim milk with lemon juice.
• Coconut milk – Choose light versions or mix evaporated skim milk with shredded coconut or coconut essence.
• Milk – Use reduced-fat or skim milk. Add skim milk powder, flour or cornstarch for texture.
• Cream – Substitute half or all with evaporated skim milk or plain yoghurt.
• Dressings – Use a ‘No oil’ version or balsamic vinegar.
Article Contributed By:
Matt O’Neill, Dietitian
