Lightening Up
Source of Recipe
The Big Book of Casseroles by Maryana Vollstedt
Here are some general hints for trimming fat and calories from your diet:
Use non-fat or low-fat dairy products such as milk, cottage cheese, yogurt, part-skim cheeses, and buttermilk.
Coat baking dishes and skillets with nonstick vegetable spray, or use a spray-pump bottle filled with olive oil or canola oil.
Use fat-free or light mayonnaise, or mix plain nonfat yogurt with mayonnaise.
Use Nonfat Yogurt Cheese mixed with pasta.
Use fewer saturated fats (animal fats) and more unsaturated fats (derived from plants) especially monounsaturated fats, such as olive, canola, and peanut oils, and polyunsaturated fats, such as canola, soybean, corn, and sesame oils.
Remove skin from chicken parts, or use skinned and boned chicken breasts.
Trim excess fat from meat and poultry.
Include more white meat-chicken, pork tenderloin, turkey cutlets, and ground turkey-and less red meat in your diet.
Use fat-free, low-sodium broths.
Use vegetable purees to thicken and add flavor to sauces and gravies.
Use more herbs and spices in low-fat recipes to compensate for reduced fat flavor.
Season vegetables with soy sauce, garlic, or balsamic vinegar to intensify their flavors.
Substitute 2 egg whites for 1 egg.
Substitute skim evaporated milk for cream.
Add broth, wine, or cooking liquid to moisten pasta dishes instead of cream and sour cream.
Use nonstick utensils.
Use cooking methods that require little or no additional fat, such as broiling, baking, grilling, or steaming. Avoid frying.
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