- Do Cooking Oils Contain Saturated Fat?
- Make Your Own Cooking Spray
- Good Fats, Bad Fats
- Butter vs. Margarine
- What is Enova Oil?
- Is Extra-Light Olive Oil a Low Fat Oil?
- Heart-Healthy Canola Oil
2. Choose extra-lean meat and skinless chicken breasts
- The Skinny on Skinless Chicken Breasts
- Low Fat Chicken Recipes
- Will Pork Become the New Chicken?
- Pork Recipes
- Beef in a Low Fat Diet
- Low Fat Beef Recipes
3. Trim all visible fat from meat
4. Grill, broil, bake, braise, steam, poach, slow-cook, and microwave foods instead of frying them. Sautéing is ok with minimal amounts of oil, or use nonstick spray, or broth instead
5. Drain fat from cooked meats and blot them with kitchen paper if necessary
6. Use vegetables, beans or whole grains to replace some of the meat content of burgers, meatloaf, and chili
- How to Make Low Fat Burgers
- Low Fat Southwestern Burgers
- Mini Meatloaves
- Pinto Bean and Sweet Corn Chili
7. Coat chicken and fish in breadcrumbs rather than batter, and bake them instead of frying them
8. Choose chicken or turkey sausages instead of pork or beef sausages
9. Choose Canadian bacon or turkey bacon instead of regular bacon
10. Use one egg and two egg whites per person in your favorite egg dishes or cakes; or cut fat and cholesterol completely by using egg substitute
- Eggs or Not?
- What is Egg Substitute?
- How to Make a Lower Fat Omelet
- Zucchini and Mushroom Frittata
- Summer Frittata
11. Substitute two meat dishes each week with fish or vegetarian meals
- Meatless Monday
- Bean and Vegetable Stew
- Vegetable Curry
- Eggplant Bake
- Vegetable Lasagna
- Farfalle with Asparagus and Cherry Tomatoes
- Marinara Sauce
- Fish and Seafood Recipes
12. Use fat-free chicken broth or fat-free milk in mashed potatoes, soups, gravies and stews
13. Try fat-free evaporated milk in creamy soups and casseroles instead of heavy cream
14. Top your pies or line your tarts with phyllo dough instead of regular pastry
- Phyllo Dough for Low Fat Pies and Pastries
- How to use Phyllo Dough
- Cherry Turnovers
- Peach Tarts
- Blackberry Apple Tarts
- Pear Cranberry Strudel
15. Oven-fry potatoes instead of making or buying French fries
16. Use herbs, spices, fruits and salsas to flavor your food
- Mango-Tomato Salsa
- Mango-Black Bean Salsa
- Spice-Rubbed Cod
- Baked Zesty Tilapia
- Lemon-Thyme Halibut
- Spice-Rubbed Pork Chops
- Roasted Spice-Rubbed Salmon
- Herbed Pork Tenderloin
17. Substitute reduced fat cheeses for full-fat ones, and cut the amount you use
18. Choose reduced fat sour cream or yogurt instead of full-fat versions for stews, dips, spreads, and dressings
- Making Creamy Salad Dressing
- Southwestern Chicken Salad
- Turkey and Green Bean Salad
- Chicken and Apple Salad
- Red Pepper Dip
- Spinach Dip
- Yogurt Cheese
19. Use reduced fat or fat-free cream cheese instead of the regular version for cheesecakes
20. Replace some of the fat in baked goods with applesauce, plain nonfat yogurt or low fat buttermilk
