Techniques for cooking light

ADJUSTING to a lifestyle of light eating is really a matter of using smart cooking techniques and substituting low-fat ingredients for the high-fat ones. Apply these techniques to your own favourite recipes so that you still can enjoy them, but in a lighter style.

Cooking smart
When sauteeing or stir-frying, you need a lot less fat than you think. Use a nonstick skillet or wok, then a small amount of margarine or, better yet, nonstick spray coating. If you prefer to use oil, olive oil is a good choice because it appears to have a cholesterol-lowering effect. Opt for grilling or broiling tender cuts of meat, rather than sauteeing or pan-frying. Use cooking techniques that require no added fat, such as broiling, grilling, poaching, steaming or baking. Use fat sparingly. Fat serves to prevent foods from drying out, particularly during baking or broiling/grilling. Start by brushing a small amount of oil or margarine over the food; then, during the baking or grilling process, use a fat-free salad dressing or marinade, mustard, chutney, fruit preserves or salsa to keep the food moist.

Often a recipe begins with sauteeing or browning vegetables or meat, then adding liquid or vegetables to braise the food. Start by using just a teaspoon or two of fat or nonstick spray coating for browning in a nonstick skillet, then add a couple of teaspoons of liquid and cover, cooking the food over low heat, stirring occasionally, until softened. Drain off any excess fat from sauteeing or browning before adding the remaining ingredients. Trim meat of all visible fat before cooking; remove skin and fat from poultry. Use tuna packed in water, not oil. Cook vegetables quickly to preserve their texture and vitamins — opt for steaming, stir-frying or microwaving.

Roast vegetables, when you have the time. It helps bring out their natural sweetness. Prepare more than you need as a side dish; you can toss the extras into a salad or pasta dish the next day. Cook fruits and vegetables in their skins whenever possible to preserve fibre and nutrients. Cut down on salt — never add salt during the cooking process. Wait until you serve the dish, and salt it at the table with a low-sodium product, if needed. Rinse and drain canned shrimp and vegetables before adding them to a recipe; you’ll remove much of their salt. Take advantage of reduced-sodium chicken broth for stir-frying, sauteeing, braising or poaching meat or fish.