2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Cooking with fat adds a huge amount of extra calories to foods, even those that are low in fat. Each extra teaspoon of fat is about 45 calories and 5 grams of fat. For example, three tablespoons of oil in a salad can add about 300 calories to a salad. Just imagine how many grams of fat there are in french fries! Here are some tricks on how to reduce cooking fat.
1. Use a cooking spray instead of butter or oil, or at least choose liquid oils over solid fats (preferably rapeseed oil or olive oil).
2. Choose extra lean meat and skinless chicken breasts.
3. Trim any visible fat from the meat.
4. Grill the meat, grill, stew it. Cook the vegetables on a steam bath, boil the eggs instead of frying them. Sauteing is one way to cook with minimal amounts of fat.
5. Squeeze the fat from the cooked and roasted meats, placing them on kitchen paper after cooking.
6. Use more vegetables, beans or whole grains to replace some of the fat in the meat.
7. Dip chicken and fish in breadcrumbs instead of flour and bake them instead of frying them.
8. Choose sausages made from chicken or turkey instead of pork or beef.
9. Use one egg and two egg whites in your favorite egg or pastry dishes, or reduce fat and cholesterol completely with the help of egg substitutes.
10. Replace two meat dishes each week with fish or vegetarian dishes.
11. Use fat-free chicken broth or fat-free products such as mashed potatoes, soups, sauces and stews.
12. Try using skimmed condensed milk in cream soups and stews instead of cream.
13. Use herbs, spices and salsa to flavor your food.
Instead of using oils and fats, use lots of spices and cook with flavored liquids such as broths, tomato juice or wine. Sweeten dishes with fresh fruit. To keep your meals low in fat, high in fiber, you need to learn how to make fruits, vegetables, beans and whole grains taste good.
Your choice of cooking method can make a big difference in the amount of fat you consume. Grill, steam and cook instead of frying. Use non-stick cookware, with which you will not need butter or margarine to cook food.
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