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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. Knowing how to read a food
label is key! The following list provides examples of lower fat
cooking methods and tips on how to serve dishes low in saturated fat and
cholesterol.
Low Fat Cooking Methods
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
- When roasting - place meats on a rack so fat can
drip away.
How to Save Saturated Fat and Cholesterol
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, 1/4 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 2 grams of
fat!
Try these Low Fat Flavorings -- add during
preparation or at the table:
| 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 |
Horseradish |
| Vinegar |
Fresh garlic |
| Red pepper flakes |
Sprinkle of parmesan
cheese (stronger flavor than most cheese) |
| Fresh ginger |
Sprinkled butter flavor
(not made with real butter) |
| Sodium-free salt
substitute |
Jelly or fruit
preserves on toast or bagels |
Source: National Heart, Lung & Blood Institute
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