Low Fat Cooking : The Basics

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Low-Fat Cooking: The Basics

By Jodie Shield, M.Ed., R.D. | 20/08/2002

You're committed to losing weight and eating better, but you're not

willing to compromise on taste. Good news: You don't have to! Here

are some low-fat cooking strategies and tips that will have you

saving POINTS® values and slimming down in no time. And the best

part is, they're easy enough for even a novice chef.

Mind Your Cooking Methods

Instead of frying, try steaming, broiling, grilling, stir-frying,

baking, roasting - even microwaving.

Invest in a quality set of nonstick pots and pans so you'll be able

to bake and sauté without adding fat.

Marinate fish, poultry, and meat in fruit juice, wine or low-fat

sauces. Or try rubbing dried herb-and-spice mixtures - such as

oregano, basil and rosemary - onto meat for added flavour without

extra POINTS.

Reduce (or Eliminate) High-Fat Ingredients

Use cooking spray to coat pans. Or, instead of oil, add fat-free

broth, wine, water or fruit juice.

Trim the fat off beef, pork and lamb. Also, while you can cook

poultry, like chicken or turkey, with the skin on, be sure to remove

the skin before eating it.

Add fibre and skip fat by replacing half (or even a quarter!) of the

ground beef or poultry in a casserole recipe with brown rice,

bulgur, or cooked and chopped dried beans.

Chill soups, stews and chilies, then skim any fat off the top and

throw it away.

A little goes a long way: Use smaller amounts of cheese than the

recipe calls for.

Or, Replace High-Fat Ingredients With Lower-Fat Options

Fat-free and reduced-fat cheeses don't melt as evenly as their full-

fat counterparts. To overcome this, grate your cheese very finely.

And when making sauces toss in a little flour or cornstarch for a

smoother consistency.

Omit the butter or oil in baked goods by using fruit purées like

applesauce or puréed prunes. The concentration of natural sweetness

will retain water moisture during the cooking process.

Equip Your Kitchen

Here are some of the essentials no kitchen should be without:

Several nonstick cooking pans, like fry pans, saucepans, and baking

pans. These will help you cook with little or no added fat.

Knives, in particular a chef's knife and a paring knife. They will

enable you to chop fresh fruits and vegetables quickly.

A grill for outdoor cooking, or a grill pan for over your stove top.

Grilling allows fat to drip away from meat and poultry as it cooks.

A food processor for quick chopping, with grating attachments.

A steamer, whether it's electric or a basket that fits into

different-size pots, helps retain nutrients and flavour without

adding fat.

And some other basic cooking utensils you want to keep on hand for

an easy and organised cooking experience:

Measuring cups - for both liquid or dry measures.

Measuring spoons.

Spatulas.

Mixing bowls.

Colander or strainer.

Cutting boards.

Thermometre.

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