• If a recipe calls for a quarter-cup of oil, cut that amount in half; your taste buds won't know the difference, but your waistline will.
• Sauté foods in chicken stock, low-sodium soy sauce, wine or water instead of fat.
• Broil, bake, roast, boil or stir-fry instead of frying, deep-frying or breading and frying.
• Use nonstick pans and a nonstick oil spray to eliminate the oil or butter for sautéing.
• When sautéing with oil, try a flavorful one such as olive oil or sesame oil. You'll need less.
• Add a pinch of grated Parmesan or blue cheese to recipes. You'll add flavor, but not many calories.
• Substitute mashed bananas, prunes or applesauce for oil when baking.
• Add spices to your meals instead of fat. Fresh herbs perk up any dish without adding calories. Experiment with different ethnic foods and seasonings; they're often full of flavor, not fat.
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