angelmommy
03-26-03, 12:09 PM
Healthy Family Dinners
Content provided by
Techniques for Cooking Light
Adjusting to a lifestyle of light eating is really a matter of using smart cooking techniques and substituting low-fat ingredients for the high-fat ones. Apply these techniques to your own favorite recipes so that you still can enjoy them, but in a lighter style.
Cooking smart
When sautéing or stir-frying, you need a lot less fat than you think. Use a nonstick skillet or wok, then a small amount of margarine or, better yet, nonstick spray coating. If you prefer to use oil, olive oil is a good choice because it appears to have a cholesterol-lowering effect.
Opt for grilling or broiling tender cuts of meat, rather than sautéing or pan-frying.
Use cooking techniques that require no added fat, such as broiling, grilling, poaching, steaming, or baking.
Use fat sparingly. Fat serves to prevent foods from drying out, particularly during baking or broiling/grilling. Start by brushing a small amount of oil or margarine over the food; then, during the baking or grilling process, use a fat-free salad dressing or marinade, mustard, chutney, fruit preserves, or salsa to keep the food moist.
Often a recipe begins with sautéing or browning vegetables or meat, then adding liquid or vegetables to braise the food. Start by using just a teaspoon or two of fat or nonstick spray coating for browning in a nonstick skillet, then add a couple of teaspoons of liquid and cover, cooking the food over low heat, stirring occasionally, until softened.
Drain off any excess fat from sautéing or browning before adding the remaining ingredients.
Trim meat of all visible fat before cooking; remove skin and fat from poultry. Use tuna packed in water, not oil.
Cook vegetables quickly to preserve their texture and vitamins—opt for steaming, stir-frying, or microwaving.
Roast vegetables, when you have the time. It helps bring out their natural sweetness. Prepare more than you need as a side dish; you can toss the extras into a salad or pasta dish the next day.
Cook fruits and vegetables in their skins whenever possible to preserve fiber and nutrients.
Cut down on salt—never add salt during the cooking process. Wait until you serve the dish, and salt it at the table with a low-sodium product, if needed.
Rinse and drain canned shrimp and vegetables before adding them to a recipe; you'll remove much of their salt.
Take advantage of reduced-sodium chicken broth for stir-frying, sautéing, braising, or poaching meat or fish.
Ingredient Substitutions
Discover the secrets for making recipes lighter without eliminating their taste appeal.
Make meat less important in your menus. Use small portions (2 to 4 ounces per serving) and add pasta, rice, beans, or vegetables to "flesh out" your entrees.
Try fat-free or light mayonnaise dressing, sour cream, yogurt, milk, cottage cheese, salad dressings, pasta sauces, and fruit spreads. Nowadays, for many of your favorite condiments, there is a low-fat or fat-free product that you can substitute for the higher-fat products. Check labels however; total calories may not be reduced.
If you are a fan of sausage, bacon, or ham, try the turkey-based version for fewer calories and less saturated fat. When a recipe calls for bacon, substitute lean smoked ham and you will still get a rich, smoky flavor.
Select meats that look lean, without a lot of fat marbling. A good rule is to look for cuts with the word "loin" or "round" in the name. Plan for 3 to 4 ounces of cooked meat per serving (6 to 8 ounces is all we need each day).
Substitute ground turkey breast or chicken breast for ground beef or pork in casseroles, meat loaf, and chili recipes.
Opt for rotisserie-style chicken and extra-lean deli-sliced turkey or roast beef if you like the convenience of purchasing cooked meats from the deli.
Use both hard and soft cheeses that are available in reduced-fat or fat-free varieties. As a rule, aim for no more than 5 fat grams per ounce. Many of these products also are low in sodium.
Add fiber to recipes by substituting whole-wheat flour for up to half of the all-purpose flour called for in a recipe.
Read the labels when buying breads, crackers, or grain products. The first ingredient should read whole-wheat or other whole-grain flour (wheat flour is not good enough).
Boost your fiber. Experiment with a variety of grains, such as couscous, barley, brown rice, oatmeal, rye, wild rice, and bulgur, as well as whole-wheat pasta, corn tortillas, and rye crackers.
Include both fresh and dried fruits in dishes other than desserts. Add them to dips, purée them for entree sauces, or add them to salads, cold pasta dishes, side dishes, casseroles, or meat stuffings.
Incorporate more dark green, leafy vegetables. Add greens such as spinach or kale to sandwiches, salads, vegetable dishes, and stir-fries.
Use shredded cabbage, especially red cabbage, as a high-fiber addition to salads, stir-fries, sandwich fillings, soups, and even meat loaf.
Befriend those deep yellow and dark green fruits and vegetables that are rich in Vitamin A, such as apricots, cantaloupe, carrots, peaches, sweet potatoes, winter squashes, spinach, broccoli, and Swiss chard.
Replace high-fat ingredients, such as sour cream and mayonnaise, in soups, sauces, dips, and the like, with low-fat or fat-free yogurt.
Use evaporated fat-free milk; reduced fat, light, or fat-free milk; or buttermilk in place of whole milk in rich sauces and soups and in baked items.
Substitute two egg whites or 1/4 cup fat-free egg product for one whole egg in recipes.
Look for fat-free refried beans and bean soups.
Purchase canned fruits packed in their own juices or frozen, loose-pack fruits that have no added sugar or syrup.
Read cereal labels carefully; even low-fat granola calories add up quickly, because the serving sizes listed typically are smaller than what you normally would consume. Opt for high-fiber cereals with few additions of nuts, fruit, or clusters of high-sugar or high-fat ingredients.
Low-fat cottage cheese or part-skim or light ricotta cheese is a good substitute for whole milk ricotta cheese.
Use just small amounts of high-fat foods to flavor dishes; be stingy with such ingredients as avocados, coconut, cheese, and nuts.
Fat-Free Flavor-Makers
One reason we enjoy high-fat foods so much is that fat adds flavor. When the fat is reduced, however, you have a wonderful opportunity to use spices, herbs, and condiments that have intriguing new tastes to offer. If you haven't tried some of these before, you'll be pleasantly surprised at the effect they can have on your taste buds. Keep a good assortment of the following on hand to flavor-up your fat-reduced recipes.
Flavorful ideas
Lemon, lime, and orange juices
Reduced-sodium soy sauce and light teriyaki sauce
Low-calorie fruit spreads
Red and green onions or shallots
Salsas—all types are low in sodium and fat.
Chutneys—mango, peach, and others
Fresh cilantro, parsley, or watercress
Fresh or dried herbs, from basil to thyme
Dried herb mixtures, such as curry powder, fines herbes, Cajun seasoning, or Beau Monde seasoning
Bottled hot pepper sauces
Salt-free herb seasonings in a variety of flavors
Lemon-pepper and garlic-pepper seasonings
Reduced-calorie or fat-free salad dressings
Mild-flavored vinegars, such as balsamic, rice, or raspberry
Fresh garlic
Grated fresh ginger and horseradish
Grated citrus peel (lemon, lime, orange, and grapefruit)
Mustards in many types, from mild to hot
Fresh or canned chili peppers, from mild to hair-raising
Content provided by
Techniques for Cooking Light
Adjusting to a lifestyle of light eating is really a matter of using smart cooking techniques and substituting low-fat ingredients for the high-fat ones. Apply these techniques to your own favorite recipes so that you still can enjoy them, but in a lighter style.
Cooking smart
When sautéing or stir-frying, you need a lot less fat than you think. Use a nonstick skillet or wok, then a small amount of margarine or, better yet, nonstick spray coating. If you prefer to use oil, olive oil is a good choice because it appears to have a cholesterol-lowering effect.
Opt for grilling or broiling tender cuts of meat, rather than sautéing or pan-frying.
Use cooking techniques that require no added fat, such as broiling, grilling, poaching, steaming, or baking.
Use fat sparingly. Fat serves to prevent foods from drying out, particularly during baking or broiling/grilling. Start by brushing a small amount of oil or margarine over the food; then, during the baking or grilling process, use a fat-free salad dressing or marinade, mustard, chutney, fruit preserves, or salsa to keep the food moist.
Often a recipe begins with sautéing or browning vegetables or meat, then adding liquid or vegetables to braise the food. Start by using just a teaspoon or two of fat or nonstick spray coating for browning in a nonstick skillet, then add a couple of teaspoons of liquid and cover, cooking the food over low heat, stirring occasionally, until softened.
Drain off any excess fat from sautéing or browning before adding the remaining ingredients.
Trim meat of all visible fat before cooking; remove skin and fat from poultry. Use tuna packed in water, not oil.
Cook vegetables quickly to preserve their texture and vitamins—opt for steaming, stir-frying, or microwaving.
Roast vegetables, when you have the time. It helps bring out their natural sweetness. Prepare more than you need as a side dish; you can toss the extras into a salad or pasta dish the next day.
Cook fruits and vegetables in their skins whenever possible to preserve fiber and nutrients.
Cut down on salt—never add salt during the cooking process. Wait until you serve the dish, and salt it at the table with a low-sodium product, if needed.
Rinse and drain canned shrimp and vegetables before adding them to a recipe; you'll remove much of their salt.
Take advantage of reduced-sodium chicken broth for stir-frying, sautéing, braising, or poaching meat or fish.
Ingredient Substitutions
Discover the secrets for making recipes lighter without eliminating their taste appeal.
Make meat less important in your menus. Use small portions (2 to 4 ounces per serving) and add pasta, rice, beans, or vegetables to "flesh out" your entrees.
Try fat-free or light mayonnaise dressing, sour cream, yogurt, milk, cottage cheese, salad dressings, pasta sauces, and fruit spreads. Nowadays, for many of your favorite condiments, there is a low-fat or fat-free product that you can substitute for the higher-fat products. Check labels however; total calories may not be reduced.
If you are a fan of sausage, bacon, or ham, try the turkey-based version for fewer calories and less saturated fat. When a recipe calls for bacon, substitute lean smoked ham and you will still get a rich, smoky flavor.
Select meats that look lean, without a lot of fat marbling. A good rule is to look for cuts with the word "loin" or "round" in the name. Plan for 3 to 4 ounces of cooked meat per serving (6 to 8 ounces is all we need each day).
Substitute ground turkey breast or chicken breast for ground beef or pork in casseroles, meat loaf, and chili recipes.
Opt for rotisserie-style chicken and extra-lean deli-sliced turkey or roast beef if you like the convenience of purchasing cooked meats from the deli.
Use both hard and soft cheeses that are available in reduced-fat or fat-free varieties. As a rule, aim for no more than 5 fat grams per ounce. Many of these products also are low in sodium.
Add fiber to recipes by substituting whole-wheat flour for up to half of the all-purpose flour called for in a recipe.
Read the labels when buying breads, crackers, or grain products. The first ingredient should read whole-wheat or other whole-grain flour (wheat flour is not good enough).
Boost your fiber. Experiment with a variety of grains, such as couscous, barley, brown rice, oatmeal, rye, wild rice, and bulgur, as well as whole-wheat pasta, corn tortillas, and rye crackers.
Include both fresh and dried fruits in dishes other than desserts. Add them to dips, purée them for entree sauces, or add them to salads, cold pasta dishes, side dishes, casseroles, or meat stuffings.
Incorporate more dark green, leafy vegetables. Add greens such as spinach or kale to sandwiches, salads, vegetable dishes, and stir-fries.
Use shredded cabbage, especially red cabbage, as a high-fiber addition to salads, stir-fries, sandwich fillings, soups, and even meat loaf.
Befriend those deep yellow and dark green fruits and vegetables that are rich in Vitamin A, such as apricots, cantaloupe, carrots, peaches, sweet potatoes, winter squashes, spinach, broccoli, and Swiss chard.
Replace high-fat ingredients, such as sour cream and mayonnaise, in soups, sauces, dips, and the like, with low-fat or fat-free yogurt.
Use evaporated fat-free milk; reduced fat, light, or fat-free milk; or buttermilk in place of whole milk in rich sauces and soups and in baked items.
Substitute two egg whites or 1/4 cup fat-free egg product for one whole egg in recipes.
Look for fat-free refried beans and bean soups.
Purchase canned fruits packed in their own juices or frozen, loose-pack fruits that have no added sugar or syrup.
Read cereal labels carefully; even low-fat granola calories add up quickly, because the serving sizes listed typically are smaller than what you normally would consume. Opt for high-fiber cereals with few additions of nuts, fruit, or clusters of high-sugar or high-fat ingredients.
Low-fat cottage cheese or part-skim or light ricotta cheese is a good substitute for whole milk ricotta cheese.
Use just small amounts of high-fat foods to flavor dishes; be stingy with such ingredients as avocados, coconut, cheese, and nuts.
Fat-Free Flavor-Makers
One reason we enjoy high-fat foods so much is that fat adds flavor. When the fat is reduced, however, you have a wonderful opportunity to use spices, herbs, and condiments that have intriguing new tastes to offer. If you haven't tried some of these before, you'll be pleasantly surprised at the effect they can have on your taste buds. Keep a good assortment of the following on hand to flavor-up your fat-reduced recipes.
Flavorful ideas
Lemon, lime, and orange juices
Reduced-sodium soy sauce and light teriyaki sauce
Low-calorie fruit spreads
Red and green onions or shallots
Salsas—all types are low in sodium and fat.
Chutneys—mango, peach, and others
Fresh cilantro, parsley, or watercress
Fresh or dried herbs, from basil to thyme
Dried herb mixtures, such as curry powder, fines herbes, Cajun seasoning, or Beau Monde seasoning
Bottled hot pepper sauces
Salt-free herb seasonings in a variety of flavors
Lemon-pepper and garlic-pepper seasonings
Reduced-calorie or fat-free salad dressings
Mild-flavored vinegars, such as balsamic, rice, or raspberry
Fresh garlic
Grated fresh ginger and horseradish
Grated citrus peel (lemon, lime, orange, and grapefruit)
Mustards in many types, from mild to hot
Fresh or canned chili peppers, from mild to hair-raising