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Cut Back Saturated Fat and Cholesterol
Posted: Nov. 1, 2006
Try some of these cooking and shopping tips:
New ways for favorite recipes
- For biscuits Use vegetable oil instead of lard or butter, and skim milk or 1 percent buttermilk instead of regular milk.
- For macaroni and cheese Use low-fat cheese and 1 percent or skim milk.
- For greens Use skin-free smoked turkey, liquid smoke, fat-free bacon bits or low-fat bacon instead of fatty meats.
- For gravies or sauces Skim the fat off pan drippings. For cream or white sauces, use skim milk and soft tub or liquid margarine.
- For dressings or stuffing Add broth or skimmed fat drippings instead of lard or butter. Use herbs and spices for added flavor.
- For sweet potato pie Mash sweet potato with orange juice concentrate, nutmeg, vanilla, cinnamon and only one egg. Leave out the butter.
- For cakes, cookies, quick breads, and pancakes Use egg whites or egg substitute instead of whole eggs. Two egg whites can be substituted in many recipes for one whole egg. Use applesauce instead of some of the fat.
- Healthy ways of cooking
Bake, steam, roast, broil, stew or boil instead of frying. This helps remove fat. Try these quick tips:
- For crispy fish: Roll in cornmeal and bake.
- For crispy chicken: Remove the skin; dip in skim milk mixed with herbs and spices; roll in bread crumbs, cornflakes or potato flakes; and bake.
- Take off poultry skin before eating.
- Use a nonstick pan with vegetable cooking oil spray or a small amount of liquid vegetable oil instead of lard, butter, shortening or other fats that are solid at room temperature.
- Trim visible fat before you cook meats.
- Chill meat and poultry broth until fat becomes solid. Skim off fat before using the broth. Use skimmed broth to cook greens instead of fatback, hog jowls or salt pork.
Shopping tips
- Choose chicken breast or drumstick instead of the wing and thigh.
- Select skim milk or 1 percent instead of 2 percent or whole milk.
- Buy lean cuts of meat such as round, sirloin and loin.
- Buy more vegetables, fruits and grains.
- Read nutrition labels on food packages.
Source: National Heart, Lung and Blood Institute
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