Sauté or shallow frying

• Use a non-stick pan
• Use a cooking spray
• Broil or barbecue instead
• Dry-fry on medium heat, stirring continuously
• Use stock or water for sautéing instead of oil
• Microwave food first, then crisp it up in the oven

Deep frying

• Bake in the oven on a lightly greased tray
• Partly cook in the microwave and allow to brown in the oven

White sauce

• Reduce the amount of butter or margarine you normally use by half
• Thicken with corn starch
• Use non-fat milk

Thickening sauces with flour

• Boil rapidly to reduce the amount of liquid
• Thicken with extra pureed vegetables or tomato paste
• Add natural bran
• Use 1 Tbsp of cooked lentils