Commentary: Lower Fat Cooking
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  1.  Use a nonstick cooking spray instead of butter or oil and choose liquid oils like olive or soybean over solid fats 
     

  2.  Choose extra-lean meat and skinless chicken breasts.  Trim all visible fat from meat.
     
  3.  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. See Lower Fat Cooking Methods for more details.
     
  4.  Drain fat from cooked meats and/or blot them with paper towels. I dump ground cooked meat in a colander set in a bowl to drain the fat off and even if I grill sausages, a blot them with paper towels to remove excess fat.  
     
  5.  Use vegetables, beans or whole grains to replace some of the meat content of burgers, meatloaf, and chili- this is a way to sneak in veggies for the fussy veggie eater in the house-  grated carrots, chopped spinach- don’t show in meatloaf and burgers.  I knew someone who would cook up a bunch of veggies, puree them in the food processor and stir the puree into her soups and stews- her kids loved it!
     
  6.  Coat chicken and fish in breadcrumbs or crushed corn flakes rather than batter, and bake them instead of frying them.   Though there is still refined flour in the bread, try a whole wheat bread and make your own bread crumbs.  Simply dry out the bread in the oven and, using a food processor, crumble the dried bread until finely pulverized.  If you want a finer crumb, simple sift out the larger pieces.  I use a fine mesh strainer for my sifter. Once breaded, lightly spray w/non-stick oil- will help with the browning of the item being baked.  Works well w/fish, chicken, pork chops- like a homemade shake and bake.  Dip the food item in whisked egg whites or low fat buttermilk before the crumbs to help them cling to the product.
     
  7.  Choose chicken or turkey sausages instead of pork or beef sausages.  There are many products on the market that are very tasty. 
     
  8.  Choose Canadian bacon or turkey bacon instead of regular bacon.  We do indulge in bacon on a rare occasion (especially when there are fresh tomatoes coming out of the garden).  I use Canadian bacon in my wilted spinach salad.  It has a lighter, more refreshing flavor than using regular bacon.
     
  9.  Use one egg and two egg whites per person in your favorite egg dishes or cakes; or cut fat and cholesterol by using an egg substitute (I personally don't recommend the egg substitute because of all of the additives  there are in the product)
     
  10.  Substitute two meat dishes each week for fish or vegetarian meals. This is very challenging for my family since we eat a lot of meat.
      
  11.  Use fat-free chicken broth or fat-free milk in mashed potatoes, soups, gravies and stews.  I use a low fat buttermilk in my mashed potatoes and fresh chives- adds lots of flavor w/out all of the fat.  See recipe below for Garlic Mashed Potatoes
     
  12.  Try fat-free evaporated milk in creamy soups and casseroles instead of heavy cream- lI have even made heavy cream sauces w/ the fat-free evap milk and no one has know-  w/the addition of lots of other ingredients, the flavor is fabulous
     
  13.  Oven-fry potatoes instead of making or buying French fries- potatoes in all shapes and sizes as well as sweet potatoes- toss w/a little olive oil, seasonings and roast at 450°.
     
  14.  Use herbs, spices, fruits and salsas to flavor your food- using leaner cuts of meat and marinating- don’t miss the fatty sauces
     
  15.  Substitute reduced fat cheeses for full-fat ones, and cut the amount you use.   Also go for stronger flavored cheeses so less is needed. i.e. sharp cheddar for mild cheddar
     
  16. Choose reduced fat sour cream or yogurt instead of full-fat versions for stews, dips, spreads, and dressings- must have a special dip for the holidays?  Cut the mayo/sour cream in half w/non-fat plain yogurt- I bet you won’t notice!
     
  17. Use reduced fat or fat-free cream cheese instead of the regular version for cheesecakes.  The 1/3 less fat cream cheese (Neufchatel) tastes just like the full fat cream cheese.  No one will know the difference in your recipes.  We even use it on our bagels.
     
  18. Replace up  to half of the fat in baked goods with applesauce, plain nonfat yogurt or low fat buttermilk.  The end product will be a little heavier, but just as tasty.

 

Garlic Mashed Potatoes
Serves 6

2 pounds Yukon Gold potatoes, peeled and cut into pieces
6 garlic cloves, peeled

1/3 cup fat free milk, warmed*

1/3 cup fat  free sour cream*

1/2 tsp salt
1/2 tsp black pepper

Chives, freshly chopped

Boil potatoes and garlic cloves in a large saucepan for 20 minutes until potatoes are tender. Drain and return to pan. Add heated milk plus sour cream to potatoes and garlic, and mash with a potato masher until smooth. Season with salt and pepper.  Garnish with fresh chopped chives.

Use a little more milk if you prefer thinner mashed potatoes.

* or substitute the fat free milk and sour cream with low or no fat buttermilk

 

 

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