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fruit juices to keep them moist.
Stir-frying — Although not created as a low calorie cuisine, most stirfry dishes consist of a minimum^ of high calorie foods combined with a generous selection of low-calorie vegetables, all cooked in a small amount of oil. The brief cooking time helps food retain its texture, color and flavor.
Calorie cutters — When cutting calories in food preparation, cook with fat-free or low-fat dairy products such as skim milk, evaporated skim milk, and non-fat dry milk. Substitute low-fat yogurt for sour cream in dips, beef stroganoff, and as a topping for baked potatoes. Cheeses made from skim milk are, low in fat and high in protein. A sub-, stitute for whipped cream can be, made from non-fat dry milk and ice water (see recipe at end) or by chilling and then whipping a can of evap-, orated skim milk.
Use low-fat yogurt in place of mayonnaise when making chicken; salad, tuna salad, macaroni salad and egg salad. Season the yogurt with parsley, dill, chives, grated on-, ion and use as a salad dressing.
Refrigerate meat stock or meat drippings. Remove hardened fat.; Use clear broth in soups, vegetable cookery, to make low-fat sauces or. as a poaching liquid. Bouillon cubes may also be used; however for those on reduced-sodium diets, check the, label. Many bouillion cubes are high in sodium.
Choose the lean cuts of meat and cut away the visible fat before and* after cooking. USDA good grade of beef has less fat than USDA choice or prime because the meat has less marbling. It costs less too. Broil or bake tender cuts of meat. Braise or stew the less tender cuts.
Remove the skin from poultry : before cooking or eating. Attached to the skin are layers of fat.
Buy water-packed tuna or rinse, oil-packed tuna with hot water before using.
Learn to like vegetables for their, natural flavor and goodness. They* are low in calories. Eat them raw or cooked in a small amount of wateruntil tender. Season very lightly, with lemon juice or with margarine, thinned with lemon juice. Or, cook in, ^frit-ekimmed broth or season with herbs.
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