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Lower-Fat Cooking Methods

Couple preparing food in the kitchen

If you're interested in decreasing the amount of fat in your diet, use cooking methods that result in less fat being used:

Conventional method Alternative methods

Sauté or shallow frying

  • Use a non-stick pan
  • Use a cooking spray
  • Broil or barbecue instead
  • Dry-fry on medium heat, stirring continuously
  • Use stock or water for sautéing instead of oil
  • Microwave food first, then crisp it up in the oven

Deep frying

  • Bake in the oven on a lightly greased tray
  • Partly cook in the microwave and allow to brown in the oven

White sauce

  • Reduce the amount of butter or margarine you normally use by half
  • Thicken with corn starch
  • Use non-fat milk

Thickening sauces with flour

  • Boil rapidly to reduce the amount of liquid
  • Thicken with extra pureed vegetables or tomato paste
  • Add natural bran
  • Use 1 Tbsp of cooked lentils