Low Fat Cooking

Cooking is an art, but low fat cooking is an acquired art. "Eat healthy, stay fit" is a common phrase. But how many of us actually pay attention to this maxim in our daily life? Not many. And the most common reason for this is that we are not equipped with information about low fat cooking. Low fat cooking does not require special ingredients or extra effort; what it needs is a little attention to what we eat and with what we cook our food. Following are a few important tips towards healthy low fat cooking.

According to Melissa Ohlson, MS, RD, LD, a registered dietitian with Cleveland Clinic’s Preventive Cardiology and Rehabilitation Program, cooking with a variety of oils is better than sticking to one. It is imperative to know and to understand the smoke point of the oils used. Smoking oils beyond what they should be, produces toxic fumes and harmful free radicals. The more refined the oil, higher is its smoke point. Light olive oil is considered to be the most healthy oil one can cook in, however, other oils can also be used in moderation. If one uses a cooking spray, the use of oil automatically decreases. All fruits and vegetables are fat free, the cooking medium is what adds fat to it. So choose the oil carefully, after reading about its composition and fat levels. Whenever possible, it is best to bake, grill, boil, steam, slow-cook and / or microwave them instead of frying them.

Always use fresh lean white meat like chicken, turkey and fish. Avoid red meat, as it requires more fat to cook it. Make salads with fresh green leafy vegetables, along with meat. This way one can eat a balanced meal and the vegetables will make one feel light. Make marinades of fruit juices, yogurt, lime juice, etc. Avoid adding butter, margarine or mayonnaise while cooking. They are high in fat content and not healthy. While cooking with milk or other milk products, opt for the one made with low fat / skimmed milk. Use more egg white than the whole egg while cooking. Low fat foods include brown rice, whole wheat flour, cereals, tofu, most vegetables and fruits, seafood, chicken, turkey, egg white, soybean products, etc. A low cholesterol diet is healthy for the heart.

Low Fat Chicken Recipes

Herb Chicken
Ingredients:

• Boneless, skinless chicken, 1 pound
• Whole wheat bread, 1½ slices
• Dried basil, ¼ tsp
• Tarragon, ¼ tsp
• Thyme, ¼ tsp
• Oregano, ¼ tsp
• Paprika, ¼ tsp
• Pepper, ¼ tsp
• salt, ¼ tsp

In a blender, process the bread slices to make crumbs, and add all the herbs and seasoning to it. Coat the crumb mix to the chicken pieces, turning it over a couple of times while doing it. In flat microwave dish, place chicken pieces in a single layer on a baking dish. Bake on HIGH for ten minutes and then on LOW for another five minutes. Serve hot with your choice of brown bread.

Grilled Caesar Chicken
Ingredients:

• Boneless chicken, 1 pound
• Brown rice, 2 cups
• Red and yellow peppers diced, ½ cup
• Basil leaves, ¼ cup
• Fat free Caesar salad dressings, 8 tbsp
• Aluminum foil

Cut chicken into small cubes. Steam cook the rice and set it aside. This recipe is cooked in individual portions. Cut out the aluminum foil in square shapes, and place rice on it. Top it with chicken, bell peppers, tomatoes and chopped basil leaves. Sprinkle fat free Caesar salad dressing on it. Seal aluminum foil packet tightly and keep in the oven for about half a hour. Serve hot. You can also cook on a barbecue grill for about 25 minutes.

Grilled Chicken Salad
Ingredients:

• Boneless, skinless chicken breast, 400 gms
• Green beans, 200 gms
• Red small potatoes, 300 gms
• Fresh lettuce, 3 cups
• Orange zest, ½ tsp
• Diced ginger, ½ tsp
• Orange juice, ¼ cup
• Orange slices, 4
• Red wine vinegar, 1 tbsp
• Seasoning, to taste

In a small bowl, mix together orange juice and zest, ginger, salt and pepper. Brush this consistency on to the chicken. Grill chicken in an oven, until both sides are well browned. Cut the chicken into thin slices. Boil the potatoes and green beans until tender. In a large salad bowl, mix the chicken, potatoes, green beans and orange slices. Toss evenly with the orange sauce mix. Serve it cold or at room temperature.

Low fat cooking helps to preserve all the vital nutrients of the food. Less amount of oil allows the food to get cooked in its own juices and adds flavor to the food. One can try the above recipes to enjoy a highly nutritious meal without worrying about it adding fat to your body.