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.
- 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
- Heat oil in a nonstick skillet over medium high heat until hot.
- Add onion, bell pepper, taco seasoning, oregano, cumin and garlic and saut 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.
- 1 pound extra-lean turkey breast, ground
- 1 small onion, chopped
- I portabella mushroom cap, chopped
- 1 package frozen spinach, thawed
- 2 cloves garlic, chopped
- 4 cups low-sodium chicken broth
- salt and pepper, to taste
- 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.