Here are some suggestions (adapted from a Cooking Light article, January 2007.)
For All Recipes…
1. Study the recipe. Closely examine the original to see where changes can be made. Look at proteins, dairy and sugar as easy things to cut back.
2. Reference lightened versions of similar recipes before starting.
3. Salt. You can usually cut the salt in a recipe down by half.
4. Reduce portion sizes. Put half as much as you normally would on your plate.
5. Increase the low calorie ingredients. For example, in stirfry you can cut the rice or pasta in half and use twice as many vegetables.
For Toppings...
6. Choose a flavorful cheese. You can use a lot less if the cheese has a lot of punch! Look for light or low fat versions of some of these cheeses as well.
7. Sprinkle cheese, chocolate, or nuts on top rather than mixing into batters. As toppings, they deliver concentrated flavor.
8. Reduce sugar-crumb toppings. Half the amount is often enough.
9. Substitute panko, extra crisp Japanese breadcrumbs, for ordinary bread or cracker crumbs. Doing so can reduce the crust's fat, calories, and sodium by half. They also have a wheat version that will increase the amount of fiber.
For Baked Goods…
10. Think beyond fat-free. Try low fat versions, or a blend of low fat and fat-free.
11. Use egg substitute in recipes that call for more than one egg. This will decrease both the fat and cholesterol in the end product.
12. Finely chop nuts, bacon, olives, and other high-fat or high-sodium ingredients. They will distribute more evenly, allowing you to use less without sacrificing taste.
For Meats and Vegetables…
13. Opt for leaner meats, such as center-cut or loin meats and skinless, white-meat poultry. Look for ground turkey breast meat, turkey bacon, or leaner cuts of steak.
14. Add zing with citrus. A squeeze of fresh lemon juice can help brighten the flavors of veggies and meats without added sodium.
For Sautéing…
15. Use nonstick pans and cooking spray in place of oil or butter.
17. When you need oil, use canola, which has nearly half the saturated fat and more healthful, unsaturated fat than other oils.
For Soups and Stews…
18. Opt for low-sodium broths and no-salt-added tomatoes; always rinse canned beans in a strainer under cold water, which cuts sodium by up to 40 percent.
19. Puree vegetables to add body. For example, mash some of the beans in a chili or the potatoes in a chowder.
20. Trade 1 percent milk for whole, or half-and-half for heavy cream, in creamy soups.
