In the recipe of breads, muffins and other baked items try to limit the fat addition to 1-2 tablespoons per cup of flour, replace 1/3 to ½ cup of oil with applesauce, pureed fruits or vegetables.
Saute or stir-fry in broth instead of fat.
Use a non-sticky pan and cooking spray
If meat is part of your dish, cook meat separately first and drain fat before mixing.
Bake, roast or broil instead of frying, cook meat on a rack to separate fat drippings.
Avoid using high fat sauces and gravies, chill and skim off the fat from stews, soups, stock or drippings prior to use.
Steam or microwave vegetables instead of frying or cooking with fatty meat.
|Do (Use)||Don’ts (Instead of)|
|Two egg whites or ¼ cup liquid egg substitute||One whole egg|
|Low fat yogurt (curd); light sour cream; butter milk||Sour cream|
|Plain non-fat yogurt (curd); reduced calorie or low fat/lite mayonnaise||Mayonnaise|
|Vegetable oil spray||Oil|
|Vegetable oil, margarine, low fat spread||Shortening; lard|
|Skim milk; 1 or 2 % milk||Whole milk|
|Evaporated skim milk||Evaporated condensed milk; heavy cream|
|Low fat milk; evaporated skim milk; non-fat dry milk; condensed skim milk or fat free creamer||Coffee creamer/whitener|
|Low fat, skim or part skim milk cheese||Cheese|
|Broth thickened with corn starch and seasonings||Gravy|
|Lean ground turkey meat||Ground beef|