Along with efficient cooking methods are other strategies that can ensure low-fat dishes. You can use the following strategies:
- Experiment with replacing the meat in casseroles, soups, and stews with beans and tofu.
- Use low-fat or nonfat dairy foods to replace cream in sauces.
- Steam, poach, broil, grill, microwave, and bake rather than sauté or pan-fry food.
- When sautéing, replace butter with olive oil. But remember to measure the oil and try using less than a recipe calls for because even though olive oil is lower in saturated fat than butter, it still has calories.
- Thicken gravies with a mixture of flour and cold water (rather than a mixture of flour and fat); slowly add this mixture into the skimmed pan juices.
- Season vegetables with herbs and spices, rather than high-fat butter and sauces. Some tasty combinations include dill with steamed carrots, rosemary on boiled potatoes, and vinegar on spinach.
- Other low-fat flavor boosters include balsamic vinegar, sun-dried tomatoes, Dijon mustard, Tabasco sauce, salsa, catsup, canned green chilies, and small amounts of sesame and hot chili oils.