How to prepare low fat meals

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How to prepare low-fat meals

Replace high-fat ...

....with low-fat preparation

Meat or fish cooked in butter, fat or oil

Use kitchen equipment that needs little fat, such as a non-stick frying pan (teflon or titanium), a terracotta chicken brick or a grill pan. Possibly wrap the meat or fish in foil. It is sufficient to brush with a few drops of oil.

Fat, marinated meat (ragout, stew, boiling meat etc.)

Cut off visible fat before preparation. Or, prepare meat the day before and leave to cool off. The fat which has separated from the meat during cooking forms a firm mass that can easily be removed before reheating.

(Scrambled) eggs with bacon or sausage

Low-fat preparation in a non-stick pan, substituting ham for bacon or sausage, cutting off the fatty rind.

Fried potatoes

Baked potatoes: brush unpeeled potato halves if you wish with a few drops of oil, flavour with rosemary, caraway, sage etc., add a little salt. Bake the potatoes on a sheet of baking foil in the oven.

Chips (french-fries)

Home-made "oven chips": distribute raw potato stacks on a sheet of baking foil, brush with a little oil, add a little salt, and bake in the oven.

Pasta with high-fat sauces (e.g. spaghetti carbonara, al pesto, al aglio e olio etc.)

Pasta contains hardly any fat itself - it's what you add that makes the difference! So choose low-fat sauces (tomato, peppers etc.) and be sparing with the cheese.

Potato gratin with cream

Potato gratin with milk: place potato slices in gratin dish, spice with a little salt, garlic, nutmeg and pepper, pour milk over the potatoes, cover and bake in the oven until they turn a golden yellow. Savoyard potatoes: pour vegetable stock over the potato slices, sprinkle a little cheese over them, and bake in the oven.

Mayonnaise (pure or in dips and sauces)

Replace mayonnaise entirely or partly by light quark, sour single cream or yogurt. Beat the white of an egg and add this to the mayonnaise or use light mayonnaise.

Sauces

Not all sauces contain a lot of fat. Ready-to-eat sauces containing up to 5 g fat/dl are no problem. Read the label and note the fat content (there are substantial differences in fat content between products). Home-made sauces from meat juices, wine, vegetable stock or vegetables are not fatty.

Butter or cream

Vegetables and potatoes: steam on a steaming platform or steam with fat-free vegetable stock added. Flavour with (fresh) herbs, spices, garlic or onions. Butter and cream are unnecessary.
Soups and sauces: vegetables or onions can also be steamed at medium temperature without fat. For refining soups or sauces, the cream can be replaced by milk (do not boil, because otherwise the protein from the milk coagulates!)

Creme desserts or muesli with cream

Replace the cream in these desserts and in the muesli either wholly or partly with quark or yogurt.

Original Article From: http://www.healthandage.com/Home/gm=7!gid2=679