Cut Down Fat In Recipes
Since March is National Nutrition Month, now is the time to
amend recipes handed down from past generations and make them
better for you. Most ingredients in a recipe can be decreased or
maybe even eliminated in order to decrease fat or cholesterol.
SOURCE: DR. EVELYN CRAYTON, Extension Foods and nutrition specialist,
Alabama Cooperative Extension System (334) 844-2224.
- If a recipe calls for 1 cup of oil, use 2/3 cup. This
works best for in quick breads, muffins and cookies. It may work
as well in cakes.
- Eliminate fat in sauces or gravies. Thicken them by
mixing cornstarch or flour with a small amount of cold liquid.
Stir this mixture slowly into the hot liquid you want to thicken
and bring it back to a boil.
- Chill soups, gravies and stews and skim off hardened fat
before reheating to serve.
- Bake, broil, grill, poach or microwave meat, poultry or
fish instead of frying in fat.
- Use reduced-calorie sour cream or mayonnaise. To reduce
fat further, use plain lowfat or nonfat yogurt, buttermilk or
blended cottage cheese instead of regular sour cream or
mayonnaise for sauces, dips and salad dressings. If a sauce made
with yogurt is to be heated, add 1 tablespoon of cornstarch to 1
cup of yogurt to prevent separation.
- Use skim milk instead of whole milk. For extra richness,
try evaporated skim milk.
- Reduce sugar by one quarter to one third in baked goods
and desserts. This works best with quick breads, cookies, pie
fillings, custard, puddings and fruit crisps.