Low-fat cooking is a way of preparing and cooking a wide variety of foods that reduces our total fat intake. Replacing saturated fats with moderate amounts of unsaturated fats, using low fat or fat free ingredients, and making simple changes in how we cook, can help us enjoy a much healthier diet without sacrificing the flavor.
Here are some tips on how we can practice low-fat cooking:
- Use non-stick cookware so that you don’t have to use as much, if any, fat.
- Choose lean meat and skinless chicken breasts.
- Trim all visible fats from meat.
- When sauteing, use a small amount of chicken broth instead of butter or oil.
- Drain fat from cooked meats and blot them with kitchen paper if necessary
- Coat chicken and fish in breadcrumbs rather than batter, and bake them instead of frying them.
- To make fat-free broth, chill your meat or chicken broth. The fat will rise to the top, and you can remove it before using the broth.
- Many vegetables and fruits, including potatoes and apples, retain many of their nutrients in their skin. So when possible, leave the skin on your fruits and vegetables and cook them whole.
- Stock up on spices. One of the keys to cooking low-fat and not getting bored is to spice your food well. When you have finished your recipe, always taste it and adjust the spices to meet your taste.
- When cooking stews, reduce the amount of meat by 1/3 and replace with vegetables.
- Use olive oil for cooking when appropriate.