20 Ways to Cut Fat in Cooking

Posted on January 21, 2011 by Penny Brown No Comments

1.  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 breast.

3.  Trim all visible fat from meat.

4.  Grill, broil, bake, braise, steam, poach, slow-cook, 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, rinse and blot them with paper towel.

6.  Use vegetables, beans or whole grains to replace some of the meat content of burgers, meatloaf and chili.

7.  Coat chicken and fish in breadcrumbs rather than batter.  Plus try baking it instead of frying it.

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 whites per person in favorite egg dishes or cakes.  Cut fat and cholesterol completely by using egg substitute.

11.  Substitute two meat dishes each week with 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 tart with phyllo dough instead of regular pastry.

15.  Oven-fry potatoes instead of making or buying French fries.  Try sweet potato fries – they are higher in fiber.

16.  Use herbs, spices, fruits and salsas to  flavor your food.

17.  Substitute reduced fat cheese 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, spreads, and dressings.

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.