Lower-Fat Cooking Methods

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If you're interested in decreasing the amount of fat in your diet, use cooking methods that result in less fat being used:

 

Conventional method Alternative methods

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