Meat, Poultry and Fish
-Choose the "select" grade of beef and cuts with the words "loin" or "round" in the name. Look for "loin" or "leg"cuts of pork and lamb, and skinless white meat poultry. Most varieties of white fish are very lean. Fatty fish such as salmon and tuna are slightly higher in calories, but offer heart-healthy Omega fatty acids.
-To reduce fat in ground meat, brown in skillet and spoon on to a plate lined with white paper towels. Transfer ground meat to a colander and rinse with hot, but not boiling water and drain. Add dry seasoning as desired. Use in tacos, spaghetti sauce and casseroles.
-Marinate for flavor. Experiment with low-fat ingredients such as citrus juice, flavored vinegars, light Italian dressing, light Teriyaki sauce, etc.
-Use healthier cooking methods, such as grilling, steaming, poaching, baking, broiling, braising, roasting, simmering, or stir-frying to prepare lean meats, poultry and fish. Be sure to trim all visible fat from meat before cooking and remove skin from poultry before eating.
-For breaded meat/chicken, place bread crumbs, crushed cereal flakes, and desired dry herbs in a baggy or on a plate. Dip meat/chicken in eggwhites or skim milk then coat with crumbs. Bake breaded meat for an unfried treat.

Vegetables and Side Dishes
-Roast or grill vegetables to add flavor with less fat. Spray baking sheet or grill pan lightly with vegetable cooking spray. Toss cut vegetables with 1 tsp olive oil and herbs. Grill to desired tenderness or roast at 425 degrees F for 30-40 minutes.
-Cook rice or other grains in a 50/50 mixture of fruit juice or vegetable broth for added flavor. Toss the rice with vegetables for a tasty pilaf.
-Top baked potatoes with salsa, grilled chicken or vegetables, lowfat chili, and/or lowfat cheddar cheese.
-Simmer vegetables in vegetable juice or broth for added flavor, or steam vegetables and top with fresh herbs and a squeeze of lemon.

Soups and Casseroles
-For lower fat chicken soup, brown chicken breast then cook in broth along with vegetables and/ or pasta of your choice.
-If whole chicken or other meats used, de-fat soup or stew by chilling in the refrigerator or freezer and skimming off the fat that rises to the top.
- Use bread crumbs or crushed cereal flakes to top casseroles and baked dishes.
-Extra-lean, ground turkey breast substitutes very well for ground, red meat in most casserole dishes.

Baked Goods
-Applesauce can replace 50-100% of oil in breads and baked goods. For chocolate cakes or brownies substitute part of the oil with prune puree.
-Instead of cream, use equal portions of evaported skim milk. If recipe calls for heavy cream, use 50% half-and-half + 50% evaporated skim milk.
-Reduce the amount of nuts or coconut called for in recipe; toast to enhance flavor.
-Substitute 2 egg whites for 1 whole egg.

Sauces and Condiments
-Add lower fat toppings such as pickle relish, chili sauce, teriyaki sauce, barbecue sauce, salsa, horseradish, or honey mustard to flavor your dish.
-For sandwiches, experiment with light spreads such as light garden vegetable cream cheese, mustards, and fruit chutney or salsas.
-Use non-fat dry milk, skim milk, nonfat or light cream cheese, evaporated skim milk, and light cheeses in place of higher fat counter parts in sauces.
-For a lighter gravy, place flour in a dry skillet over medium heat. Stir constantly until browned. Whisk in low-fat chicken, beef, or vegetable broth until smooth. Heat over low heat, stirring constantly until desired thickness.

Author: Kelli Hairston, RD, LD

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