Low-fat Cooking Tips and Recipes

Light olive oil is considered to be the most healthy oil one can cook in, however, other oils can also be used in moderation. If one uses a cooking spray, the use of oil automatically decreases. All fruits and vegetables are fat-free, the cooking medium is what adds fat to it. It is best to bake, grill, boil, steam, slow-cook, or microwave them instead of frying.

Always use fresh lean white meat like chicken, turkey, and fish. Avoid red meat, as it requires more fat to cook it. Make salads with fresh green leafy vegetables, along with meat. This way one can eat a balanced meal. Make marinades of fruit juices, yogurt, lime juice, etc. Avoid adding butter, margarine, or mayonnaise while cooking.

While cooking with milk or other milk products, opt for the one made with skimmed milk. Low-fat foods include brown rice, whole wheat flour, cereals, tofu, most vegetables and fruits, seafood, chicken, turkey, egg white, soybean products, etc. A low cholesterol diet is healthy for the heart.

Ingredients:

• 1 pound, chicken (boneless; skinless)
• 1½ slices, whole wheat bread
• ¼ teaspoon, dried basil
• ¼ teaspoon, tarragon
• ¼ teaspoon, thyme
• ¼ teaspoon, oregano
• ¼ teaspoon, paprika
• ¼ teaspoon, pepper
• ¼ teaspoon, salt

In a blender, process the bread slices into crumbs, and add all the herbs and seasonings to it. Coat the crumb mix to the chicken pieces, turning it over a couple of times. In flat microwave dish, place chicken pieces in a single layer. Bake on HIGH for ten minutes and then on LOW for another five minutes. Serve hot with your choice of brown bread.

Ingredients:

• 1 pound, chicken (boneless)
• 2 cups, brown rice
• ½ cup, red and yellow peppers (diced)
• ¼ cup, basil leaves
• 8 tablespoons, fat-free Caesar salad dressing
• Aluminum foil

Cut the chicken into small cubes. Steam cook the rice and set it aside. This recipe is cooked in individual portions. Cut out the aluminum foil in square shapes, and place rice on it. Top it with chicken, bell peppers, tomatoes, and chopped basil leaves. Sprinkle fat-free Caesar salad dressing on it.

Seal aluminum foil packet tightly and bake in the oven for about half an hour. Serve hot. You can also cook on a barbecue grill for about 25 minutes.

Ingredients:

• 400 g chicken breasts (boneless; skinless)
• 200 g green beans
• 300 g red small potatoes
• 3 cups, fresh lettuce
• ½ teaspoon, orange zest
• ½ teaspoon, ginger (diced)
• ¼ cup, orange juice
• 4 orange slices
• 1 tablespoon, red wine vinegar
• Seasoning, to taste

In a small bowl, mix together orange juice and zest, ginger, salt, and pepper. Brush this mixture on the chicken. Gril the chicken in an oven, until both sides are browned. Cut the chicken into thin slices.

Boil the potatoes and green beans until tender. In a large salad bowl, mix the chicken, potatoes, green beans, and orange slices. Toss evenly with the orange sauce mix. Serve it cold or at room temperature.