Use a nonstick cooking spray instead of butter or
oil and choose liquid oils like olive or soybean over solid fats
- Choose extra-lean meat and skinless chicken breasts. Trim
all visible fat from meat.
- 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.
- 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
- 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!
- 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
- Choose chicken or turkey sausages instead of pork or beef
sausages. There are many products on the market that are very tasty.
- 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
- 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)
- 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.
- 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
- 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
- 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°.
- Use herbs, spices, fruits and salsas to flavor your food- using
leaner cuts of meat and marinating- don’t miss the fatty sauces
- 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
- 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
- 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.
- 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
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
* or substitute the fat free milk and sour cream with low
or no fat buttermilk