Cooking low-calorie, low-fat dishes may not take a long time,
but best intentions can be lost with the addition of butter or other added
fats at the table. It is important to learn how certain ingredients can
add unwanted calories and fat to low-fat dishes-making them no longer
lower in calories and lower in fat! The following list provides examples
of lower fat cooking methods and tips on how to serve your low-fat
dishes.
Low-Fat Cooking Methods
These cooking methods tend to be lower in fat:
Bake
Broil
Microwave
Roast - for vegetables and/or chicken without skin
Steam
Lightly stir-fry or saut? in cooking spray, small
amounts of vegetable oil, or reduced sodium broth
Grill seafood, chicken or vegetables
How To Save Calories and Fat
Look at the following examples for how to save calories and fat
when preparing
and serving foods. You might be surprised at how easy it is!
Two tablespoons of butter on a baked potato can add an
extra 200 calories and 22 grams of fat! However, 1/4 cup salsa only
adds 18 calories and no fat!
Two tablespoons of regular clear Italian salad dressing will add
an extra 136 calories and 14 grams of fat. Reduced
fat Italian dressing only adds 30 calories and 2 grams of fat!
Try These Low-Fat Flavorings-added during preparation or at the table
Herbs-oregano, basil, cilantro, thyme, parsley, sage, or rosemary
Spices-cinnamon, nutmeg, pepper, or paprika
Reduced-fat or fat-free salad dressing
Mustard
Catsup
Fat-free or reduced-fat mayonnaise
Fat-free or reduced-fat sour cream
Fat-free or reduced-fat yogurt
Reduced-sodium soy sauce
Salsa
Lemon or lime juice
Vinegar
Horseradish
Fresh ginger
Sprinkle of butter flavor (not made with real butter)
Red pepper flakes
Sprinkle of parmesan cheese (stronger flavor than most cheeses)
Sodium-free salt substitute
Jelly or fruit preserves on toast or bagels
Sources: National Institutes of Health - U.S. Department of Healthy and Human Services
- NIH Publication no. 05-5213 August 2005
Adapted by Editorial Staff, October 2007
Last update, August 2008
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