Healthy Cooking Tips
- Bake, broil, grill, roast, microwave or poach meat and poultry instead of frying them.
- Roast meat and poultry on a rack so the fat drips away. Baste with low-fat broth instead of pan drippings.
- Use non-stick cookware with cooking spray or broth instead of vegetable oil.
- Trim skin and visible fat from meat and poultry.
- Cook vegetables quickly in the least amount of water to preserve nutrients.
- Steam or sauté vegetables.
- In a combination dish or casserole, increase the amount of vegetable while decreasing the portion of meat.
- Use legumes instead of meat in a combination dish.
- Let soup, gravy or stew cool in the refrigerator, then skim the hardened fat from the top.
- Prepare a smaller amount of meat for dinner and add another vegetable to the menu.
- Substitute low-fat ingredients for high-fat ingredients in recipes
- Use low-fat, low-sodium flavor enhancers such as herbs, spices, flavored vinegars and fruit juices.
- Use more whole grains to increase the fiber content of recipes. For example, whole wheat flour, brown rice, whole wheat pasta, barley and oats.
- Use ground round or ground sirloin instead of ground beef. Brown meat and drain it in a colander, then rinse meat with hot water to help remove fat.
- Use soy products as meat replacement or meat extender in dishes such as meatloaf or spaghetti.
- Choose fish more often. Salmon and tuna are both high in heart healthy omega-3 fatty acids.
- A lean lunch meat style slice of ham is sufficient for seasoning most vegetables when a bacon or ham flavor is desired.
- If your recipe calls for sautéing vegetables or meats in oil or butter, try several tablespoons of water, broth, wine, flavored vinegar, or fruit juice. Then steam in a covered pot.
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