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1. Use nonstick cooking spray instead of butter or oil; or at least choose liquid oils over solid fats (preferably canola oil or olive oil).
2. Choose extra-lean meat and skinless chicken breasts. Trim all visible fat from meat.
3. Grill, broil, bake, braise, steam, poach, slow-cook, and microwave foods instead of frying them. Sautéing is ok with minimal amounts of oil, or use nonstick spray, or broth instead.
4. Drain fat from cooked meats and blot them with kitchen paper if necessary.
5. Coat chicken and fish in breadcrumbs rather than batter, and bake them instead of frying them.
6. Choose Canadian bacon or turkey bacon instead of regular bacon.
7. Use egg substitute in your favorite egg dishes or cakes.
8. Use fat-free chicken broth or fat-free milk in mashed potatoes, soups, gravies and stews.
9. Try fat-free evaporated milk in creamy soups and casseroles instead of heavy cream.
10. Top your pies or line your tarts with phyllo dough instead of regular pastry.
11. Oven-fry potatoes instead of making or buying French fries.
12. Use herbs, spices, fruits and salsas to flavor your food.
13. Substitute reduced-fat cheeses for full-fat ones, and cut the amount you use
14. Choose reduced-fat sour cream or yogurt instead of full-fat versions for stews, dips, spreads, and dressings.
15. Use reduced-fat or fat-free cream cheese instead of the regular version for cheesecakes.
Published 09/07/07
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