How to Reduce Fat in Cooking

Fat packs nine calories per gram and is the culprit in most diets. As the calorie-conscious know, you can reduce the fat in your diet by making small changes in the way you prepare food. Gradual adjustments makes a significant and lasting difference in your diet. Read on to learn more.

Difficulty: Moderate

Instructions

1. Invest in good cookware. Choose heavy pots and pans with non-stick surfaces and you'll need only a bit of cooking spray instead of oil.

2. Trim fat from meet before cooking. Cook chicken with the skin on, but remove the skin before serving. Cook ground meat, drain the fat, and then rinse the meat in a colander under hot water.

3. Season foods with fresh or dried, calorie-free herbs. Replace some of the missing flavor of fat with a splash of balsamic vinegar, white wine or a squeeze of lemon.

4. Make sandwiches with turkey breast instead of salami or bologna. Smoky Canadian bacon is a good substitute for recipes that call for bacon.

5. Add pureed fruit instead of fat when you're baking brownies and muffins. Try mashed banana or applesauce in amounts equal to the fat. If the recipe calls for eggs, eliminate some of the yolks and substitute extra egg whites.

6. Substitute skim milk or whole, evaporated milk for cream or half-and-half. Use non-fat yogurt instead of sour cream.

7. “Sweat" onions and other vegetables instead of sautéing. Start with a hot pan and a bit of cooking spray; add the vegetables and a small amount of wine, water or fat-free broth. Cover tightly and let the vegetables cook on low heat until tender.

Tips & Warnings

• Don't eliminate all fat when you're cooking. Fat holds much of the flavor in food. Use fats with strong flavors like sesame oil, olive oil or a bit of butter.

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on 2/15/2008 "As featured in The Daily Express, 5 Dec 2006."

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