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, soup and stews with beans, mushrooms, and tofu.
• Use low-fat or nonfat dairy foods to replace cream in sauces.
• Season vegetables with herbs and spices, rather than high-fat butter and sauces. Some tasty combinations include dill with steamed carrots, vinegar on spinach and rosemary on boiled potatoes.
• Steam, poach, broil, grill, microwave and bake rather than sauté or pan-fry foods.
• Other low-fat flavor boosters include balsamic vinegar, sun dried tomatoes, Dijon mustard, salsa, green chillies, tabasco sauce, and small amounts of sesame and hot chili oils.
• 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.
• 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.
• Use yogurt instead of mayonnaise when making a dip to your favorite snacks.
It is not just the meat substitutes that we increase the nutritional value of our foods. We can also use our own strategies to keep us healthy and fit.