Cooking Tips to reduce the Fat
To low-fat and Non-Fat
The following cooking tips to reduce fat were contributed by Reba Thompson, Dietetic Intern, University of Northern Colorado.
Use 2 egg whites or 1/4 cup egg substitute instead of one whole egg.
When baking, use fruit purees, applesauce, or plain non-fat yogurt instead of oil.
Use evaporated "skim" milk when recipes call for evaporated or canned milk.
Use fat-free cream cheese or blended fat-free cottage cheese instead of regular cream cheese.
Use de-fatted broth, fruit juice, wine, water, or cider to saute meats and vegetables instead of oil or butter.
Make your own white sauce using 2 tbsp reduced-fat margarine, 2 tbsp. flour, and 1 cup skim milk. Add fat-free cheese slices for a great cheese sauce.
Replace the meat in your chili or other casseroles with extra beans, tofu, or tempeh. Experiment with different varieties of beans.
Use cream style corn instead of oil in your cornbread recipes.
Experiment with fat-free products as substitutes for the regular type products in your recipes. Sometimes they turn out even better!
If a recipe must have the fat to work, try using half or one-quarter the fat.