Low-Fat, Low-Cholesterol Cooking
by Louie Doverspike
Reducing fat and cholesterol in your cooking can be a challenge. Many easily cooked or prepackaged meals are loaded with excess fat. Think of developing a low-fat diet that will lower your cholesterol not as a burden, but as an adventure in eating healthy and delicious meals.
Spice up your meals with seasoning. Seasonings can help you simulate the savoriness of fats, without adding to the cholesterol content of your dishes. Add a seasoning blend to chicken breasts to give you the fuller taste you expect from steak. Use dried herbs in an omelet instead of cheese.
If you need to fry something in oil, use olive oil, which is high in monounsaturated fats instead of butter (high in saturated fats) or shortening (which develops trans fats when heated).
One of the best ways to reduce fat and cholesterol in your diet is to be more careful about meat consumption. Learn to consider meat a condiment, rather than a main course. When you buy meat, make sure to select cuts labeled "lean," "choice" or "select." The label "prime" often means more fat. When serving poultry, remove the skin before eating. Twice a week, replace meat with broiled or steamed fish.
Make It Brown
When it comes to your grain intake, brown is often better. Whole-wheat bread and brown rice are better picks because they have the same amounts of fat and calories, while including more nutrition than their more processed counterparts. With brown rice you gain vitamin B, iron and magnesium. Most important, whole grains and brown rice contain more fiber than their white counterparts, which curbs hunger and keeps you full longer.
Make a stir-fry with several brightly colored vegetables. Try broccoli and red peppers for one delicious combination. While everyone knows that fruits and vegetables are central to low-fat cooking, few know which vegetables to select. Certain vegetables are higher in fiber than others, making them more filling and better replacements for high-fat choices. Vegetables high in fiber include tomatoes, artichoke, edamame, peas, eggplant and beets.