Instructions: Changing to Low Fat Cooking

You can alter recipes, change the way you prepare foods and alter your cooking methods to reduce the amount of fat in the foods you prepare. My family does use these methods and they do work!

Steps to Altering the Recipe

1. Use applesauce or fruit purees in place of butter and oil in baked goods. (I have used applesauce in cake and bread recipes - it is delicious. Ive also used a product called Lighter Bake (made of fruit purees) in cakes and breads - it is also very good).

2. Use skim milk instead of whole milk.

3. Replace heavy cream with evaporated skim milk or low fat yogurt. (I usually use low fat yogurt).

4. Sour cream can be replaced by low fat yogurt or cottage cheese. (Ive put yogurt into beef stroganoff rather than sour cream and it still tasted great!).

5. Substitute two egg whites for one whole egg (three egg whites for two whole eggs).

Altering the way food is prepared
1. Trim all visible fat from meats before it is prepared

2. Cook with non stick pans and cooking spray rather than using butter/oil

3. Add vegetables or extra pasta to meat dishes to decrease the amount of meat you consume

4. Cook with sharp cheeses and reduce the amount of cheese that you add (because the flavor is stronger, you dont have to use as much).

5. Cook with non fat cheeses or mix non fat with regular cheese. (Sometimes non fat cheeses dont melt very well, if you mix them with regular cheese, the texture is better when melted).

6. Make marinades with chicken stock rather than oil

7. Chill stocks, soups and stews, then remove the congealed fat and reheat.

Altering the Cooking Methods

1. Grill meat or roast it on a rack so the fat can drip away.

2. Steam vegetables.

3. Saute using water, broth, wine or cooking spray.

4. Try stir frying in chicken stock rather than oil.

5. Brown meats, drain the excess fat by tilting the pan and spooning it out (you can also use paper towels to soak up the fat. After the fat is removed, rinse the meat with water and then reheat it.

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