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Low Fat Cooking Techniques: Moist Heat Cooking

May 3rd, 2008 by LowFatChickie

Moist heat cooking helps tenderize food and keep it juicy; reducing the need for the extra fat. Techniques include:

Steaming: This very easy, healthful method is very efficient for low fat cooking. Most vegetables and fish steam in less than 10 minutes. Steaming involves cooking food in a covered saucepan or pot over a small amount of boiling water, usually in a colander or steamer basket. Steamed foods retain much of their vitamins, minerals, colors and their original flavoring, plus the liquid can be saved for stews and soups.

Poaching: Poached foods cook immersed in liquid, for example, water, chicken stock (defatted) or wine, in a covered pan on the stovetop. Spices and herbs can add flavor to the poaching liquid with no added fat. For maximum food tenderness, the liquid should simmer gently, never boil. As the food cooks, it adds flavor to the poaching liquid, which can then be served as a broth after the food is removed if so desired. Or, after removing the poached food from the pan, you can reduce the liquid by boiling and evaporating the water to concentrate the flavor and stir in pureed vegetables or fruit to make a light sauce.

Braising Pork

Braising: Braised foods are usually browned in a pan with a very minimal amount of fat or non-stick cooking spray. A small amount of liquid is then added, the food is then covered, and slowly oven baked or simmered on top of the stove. This helps food retain its moisture, allows flavors to meld and creates a tasty sauce. Braising is ideal for less tender cuts of meat that tend to be lower in fat, like poultry. If the dish is made ahead of time and refrigerated, any fat in the sauce will rise to the top and can be skimmed away before reheating.

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Low Fat Substitutes For Cooking and Preparing Meals

May 2nd, 2008 by LowFatChickie

Delicious Rasberry Sorbet as an Alternative to Ice Cream

Consider some low fat substitutes for cooking and preparing your meals and snacks!
Replace some of those higher fat foods we use on a regular basis, with a more healthful, low fat alternative, yet will still all still satisfy the taste buds! Below are some examples of more common foods we use that can be replaced.

  • Whole Eggs: Instead, use two egg whites for each one whole egg in omelets, egg dishes, or whatever your recipe calls for.
  • Whole Milk: Instead, use skim, but if you absolutely cannot tolerate the taste, (I can’t!) use 1% for drinking or with cereals, and try skim for various recipes calling for milk, since the taste won’t be nearly as noticeable.
  • High Fat Cheeses: Instead, buy low fat or skim milk cheeses with less than 5 grams of fat per ounce. Taste difference isn’t very noticeable, especially when melted.
  • Mayonnaise: Instead, try mixing one-part pureed low fat cottage cheese and one-part plain yogurt. There’s also various reduced fat mayo on the market as well.
  • Sour Cream: Instead, use low fat plain yogurt, OR pureed cottage cheese with some lemon juice. There is also reduced fat sour cream on the market.
  • Heavy Cream: Instead, use half-and-half, OR whipped evaporated milk (chill it first!), OR nondairy whipped topping made from polyunsaturated fats.
  • Ricotta Cheese: Instead, use a mixture of half part-skim ricotta cheese and half low fat cottage cheese.
  • Ice Cream: There are plenty of choices on the market nowadays. Ice milk, low fat frozen yogurt, frozen fruit juice bars, and sorbet are better alternatives. (and taste good!)

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