How to Change Dishes to Lowfat

Part of the Lowfat Cooking For Dummies Cheat Sheet

Eating a lowfat diet doesn't mean giving up your favorite foods. In fact, there are easy ways to reduce the fat in many dishes without sacrificing flavor. Try these tips for lowering fat in foods:

  • Bacon, lettuce, and tomato sandwich (plus a dozen other sandwiches): Trim the bacon of all visible fat, use extra veggies, and substitute fat-free mayo for the regular high-fat kind.

  • Caesar salad dressing: Use substitute eggs in place of whole eggs and fat-free Parmesan cheese topping instead of regular Parmesan cheese.

  • Casseroles: Use smaller amounts of lean meat trimmed of all visible fat, drastically reduce the amounts of cream and cheese, use lowfat or fat-free dairy products, and add plenty of veggies, rice, pasta, beans, and other grains.

  • Cheesecake: Use a mixture of fat-free and reduced-fat cream cheese and fat-free or lowfat ricotta, and exchange substitute eggs and egg whites for the whole eggs.

  • Omelets: Use substitute eggs and egg whites in place of whole eggs, and use as little butter as possible.

  • Pasta dishes: Instead of smothering pasta in a high-fat cream, meat, or cheese sauce, prepare pasta primavera or pasta marinara. If you must have cream sauce, make it with skim milk, fat-free sour cream, pureed fat-free cottage cheese, and fat-free Parmesan cheese topping.

  • Pizza: Top with lots of veggies, small amounts of lowfat or fat-free meats, and one-fourth the normal amount of cheese. Use a thick crust to increase the bulk.

  • Soups and stews: Defat the meat stock or soup base and then add lots of vegetables, small portions of lean meat trimmed of all visible fat, and rice, pasta, beans, or lentils.

  • Tacos and fajitas: Choose fat-free tortillas and use ground lean top round or lean flank steak (and substitute beans for some of the meat). Sauté the beef in a nonstick skillet coated with no-stick vegetable oil spray rather than in a lot of oil. Add lots of colored peppers and onions, too.

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Lowfat Cooking For Dummies Cheat Sheet

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