Diet and Nutrition
Low-Fat
Cooking:
Tips,
Tricks
and
Recipes
The
key
to
achieving
success
on
a
low-fat
diet
is
eating
a
variety
of
foods
that
are
packed
with
flavor.
Luckily,
there
are
a
number
of
low-fat
cooking
tips
and
low-fat
recipes
available
to
help
you
loose
weight
while
you
eat
great!
Low-Fat
Diets:
The
Art
of
Substitution
One
way
to
live
a
low-fat
life
is
to
learn
substitution
tactics.
Here
are
some
simple
ways
you
can
substitute
low-fat
foods
for
those
that
are
higher
in
fat:
If
you
like
your
vegetables
with
dip,
try
dipping
them
in
low-fat
or
fat-free
sour
cream
that
you
have
flavored
with
spices.
If
you
love
muffins,
consider
baking
your
own
rather
than
buying
one
from
your
local
bakery.
By
simply
substituting
applesauce
for
the
butter
and
oil
in
a
traditional
recipe,
you
can cut
the
amount
of
fat
in
a
bran
muffin
from
seven
grams
to
one
gram.
Love
bagels?
Instead
of
smothering
one
with
cream
cheese,
why
not
try
topping
one
with
a
little
low-fat
cottage
cheese?
If
you
want
something
sweet
on
your
bagel,
choose
to
top
one
with
fresh
fruit rather
than
fruit-flavored
cream
cheese?
Love
burgers?
Try
turkey
burgers.
If
you
add
an
egg
and
some
Worcestershire
sauce
when
you
combine
the
ground
meat
with
your
seasonings,
the
burgers
should
be
moist
and
juicy
after
grilling.
Low-Fat
Diet
Tactics
Portion
Control
of
course,
one
of
the
easiest
ways
to
cut
fat
out
of
your
diet
while
still
enjoying
your
favorite
foods
is
to
simply
eat
smaller
portions.
Studies
show
that
a
small
indulgence
can
prevent a
dieter
from
binging
after
prolonged
self-denial.
Low-Fat
Cooking:
Recipes
These
days,
there
are
a
number
of
low-fat
recipes
to
suit
a
variety
of
dieters,
from
vegetarians
to
meat
lovers
to
fish
fanatics.
When
cooking
a
low-fat
recipe,
remember
that
cooking
on
a
non-stick
surface
will
help
reduce
your
need
for
oil,
which
can
drastically
cut
the
fat
content
in
your
foods.
If you
must
use
oil,
stick
with
olive
oil,
canola
oil
or
corn
oil.
Low-Fat Vegetarian Tacos Here's a great low-fat, vegetarian version of tacos! You can make this recipe a little more filling by adding grilled chicken breast strips to the tortillas before filling them with the bean mixture.
Ingredients:
1
tbsp
olive
oil
1
cup
onion,
diced
1/2
cup
bell
pepper
(red
or
green,
or
a
combination)
1
tbsp
taco
seasoning
2
tsp
oregano,
dried
1
tsp
cumin,
ground
1
garlic
clove,
minced
1
cup
garbanzo
beans
1
cup
black
beans
1
cup
pinto
or
low-fat
refried
beans
12
low-fat
flour
tortillas
3/4
cup
lettuce,
shredded
3/4
cup
tomato,
diced
1/2
cup
reduced-fat
cheddar
cheese,
shredded
1/2
cup
salsa
or
pico
de
gallo
Directions:
Heat
oil
in
a
nonstick
skillet
over
medium
high
heat
until
hot.
Add
onion,
bell
pepper,
taco
seasoning,
oregano,
cumin
and
garlic
and
sauté
for
approximately
two
minutes.
Add
all
three
types
of
beans,
bring
to
a
boil.
Reduce
heat
and
let
simmer
for
approximately
20
minutes.
Spoon
1/4
cup
of
bean
mixture
into
each
tortilla.
Top
each
tortilla
with
lettuce,
tomato
and
cheese
as
desired.
Serve
salsa
on
top
of
tacos
or
on
the
side.
Low-Fat
Turkey
Meatballs Many
people
wouldn't
think
of
eating
meatballs
on
a
low-fat
diet.
However,
these
turkey
meatballs
will
fit
perfectly
into
your
low-fat
lifestyle.
Ingredients:
1 pound extra-lean turkey breast, ground
1 small onion, chopped
1I portabella mushroom cap, chopped
1 package frozen spinach, thawed
2 cloves garlic, chopped
4 cups low-sodium chicken broth
Salt and pepper, to taste
Directions:
In a large skillet, bring the chicken broth to a boil. Reduce heat and allow to simmer. Squeeze the excess water from the spinach. Combine the first five ingredients in a bowl. Mix well. Using your hands, form the mixture into balls that are approximately three inches in diameter. Place the meatballs in the broth, cover and simmer for approximately 15 minutes, or until cooked through. Remove the meatballs from the pan and place in a large bowl. Raise the heat under the skillet and bring the broth to a boil. Reduce for approximately 10 minutes. You should have about half of the liquid remaining. Season the liquid with salt and pepper to taste and pour over the meatballs.
Ingredients:
1 pound extra-lean turkey breast, ground
1 small onion, chopped
1I portabella mushroom cap, chopped
1 package frozen spinach, thawed
2 cloves garlic, chopped
4 cups low-sodium chicken broth
Salt and pepper, to taste
Directions:
In a large skillet, bring the chicken broth to a boil. Reduce heat and allow to simmer. Squeeze the excess water from the spinach. Combine the first five ingredients in a bowl. Mix well. Using your hands, form the mixture into balls that are approximately three inches in diameter. Place the meatballs in the broth, cover and simmer for approximately 15 minutes, or until cooked through. Remove the meatballs from the pan and place in a large bowl. Raise the heat under the skillet and bring the broth to a boil. Reduce for approximately 10 minutes. You should have about half of the liquid remaining. Season the liquid with salt and pepper to taste and pour over the meatballs.
TIP
OF
THE
WEEK
Tone That Lower Body
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