Low Fat Cooking Methods

How you cook can be as important as what you cook. Often you can switch from a higher-fat cooking method to one of the lower-fat techniques listed below and obtain the same results with less fat.  For example, instead of deep-frying, oven-fry; instead of sautéing, simmer.

BRAISING:  Food is cooked over low heat in a small amount of liquid in a covered pan.

BROILING/GRILLING:  This is great for higher-fat meats.  Direct heat is used to cook the food, with no cooking fat required.  An added benefit is that some of the fat from the meat itself can drain off during the cooking.

LIGHT BROWNING (VS. BROWNING IN A LOT OF FAT):  Brush a small amount of fat in the pan or generously coat the pan with one of the nonstick cooking sprays.  Cook as directed in the recipe.

OVEN-FRYING:  "Frying" refers to cooking food in fat over high heat, usually in a deep-fat fryer or in a frying pan.  One sure way to lose a lot of the fat is to trade in your frying pan for a cookie sheet and turn on your oven instead of your stove.  Brush the food (such as egg rolls, chicken strips) lightly with oil or coat it generously with nonstick cooking spray, and bake in a moderately hot oven.

POACHING:  This is great for seafood, poultry, and fruit.  Poaching means cooking food in a pan of simmering liquid.  It's important to cover the pan during poaching, because the steam that forms bastes the food.  Poach your food in liquids that add flavor, such as broth, fruit or vegetable juice, water flavored with lemon juice or seasoned with herbs and spices, or wine (use sweet wine for fruit).

ROASTING:  This cooking method doesn't need any added fat.  And usually fat drains off meats during roasting.  Roasting amplifies the natural flavors of foods.  Often, all you add to the food being roasted is a light brushing of oil (or a combination of oil and balsamic vinegar, juice, or another liquid), or wine, or a misting with nonstick cooking spray.  

SIMMERING:  Instead of sauteing your food in fat, you can simmer it in a flavorful nonfat liquid, such as wine, beer, broth, or juice.

SMOKING:  If you have a smoker, or if you can use your outdoor grill for smoking, you can add an incredible flavor to meats and meat dishes just by smoking them.  Charcoal and wood chips are used to create smoke, which imparts a distinctive flavor to the food as it cooks.  A bowl of water can be set above the charcoal to create steam, helping maintain moisture in the food being smoked.

STEAMING:  This is great for vegetables.  Usually, when food is being steam-cooked, it is cooked on a rack (or in a colander) in a covered pan over boiling water, which produces steam.

by Elaine Magee
"Lighten Up"