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Cooking low
saturated fat, low cholesterol dishes may not take a long time, but
best intentions can be lost with the addition of butter or other added
fats at the table. It is important to learn how both certain
ingredients and preparation methods can add unwanted saturated fat and
cholesterol to your dishes. The following list provides examples of
lower fat cooking methods and tips on how to serve dishes low in
saturated fat and cholesterol.
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Low Fat
Cooking Methods
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These cooking
methods tend to produce lower saturated fat levels-
- Bake
- Broil
- Microwave
- Poach
- Roast* -- for
vegetables, skinless chicken, and lean meats ·
- Steam ·
- Lightly stir-fry
or sauté in cooking spray, small amounts of vegetable
oil, or reduced sodium broth ·
- Grill seafood,
chicken or vegetables
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*When roasting - place meats on a rack so fat can drip
away. |
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How to Save
Saturated Fat and Cholesterol
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Look at the
following examples for how to save saturated fat and cholesterol
when preparing and serving foods. You might be surprised at how
easy it is!
- Two
tablespoons of butter on a baked potato can add an extra
16 grams of saturated fat and 22 grams of fat! However, ¼
cup salsa has 0 grams of saturated fat and no cholesterol!
- Two
tablespoons of regular creamy Italian salad dressing will add
an extra 3 grams of saturated fat and 18 grams of fat.
Reduced fat Italian dressing adds no saturated fat and only
and 2 grams of fat!
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Try these
Low Fat Flavorings—add during preparation or at the table
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- Herbs -
oregano, basil, cilantro, thyme, parsley, sage, rosemary
- Spices -
cinnamon, nutmeg, pepper, paprika
- Reduced
fat or nonfat salad dressing
- Mustard
- Catsup
- Reduced
fat or nonfat mayonnaise
- Reduced
fat or nonfat sour cream
- Reduced
fat or nonfat yogurt
- Reduced
sodium soy sauce
- Salsa
- Lemon or
lime juice
- Vinegar
-
Horseradish
- Fresh
garlic
- Fresh
ginger
- Sprinkled
buttered flavor (not made with real butter)
- Red
pepper flakes
- Sprinkle
of parmesan cheese (stronger flavor than most cheese)
-
Sodium-free salt substitute
- Jelly or
fruit preserves on toast or bagels
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