[Healthy_Recipes_For_Diabetic_Friends] File - Lighten Up Family Favorites

Lighten Up Family Favorites

Remember Mom's rich brownies? Or Grandpa's five-alarm chili? They're in
every family — sacred recipes that get passed down through the generations.
The problem is that family favorites often aren't as healthy as they
could be. But with a few alterations to the recipe and cooking methods,
you can still enjoy the tastes you love while cutting out excess fat and calories.

Try the following tips:

Spray, don't pour: Coat pans and baking dishes with cooking-spray butter, margarine, or oil.

Go nonstick: A nonstick pan can reduce the need for fat when you saute.

Reach for broth: Sauté vegetables in low-sodium vegetable or chicken
stock for great flavor minus the fat.

Strip the skin: Cut calories by always removing the skin from poultry
and trimming visible fat off meat.

Soak up the flavor: Leaner cuts of meat can be less tender. Use a
low-sodium marinade to add flavor and help tenderize.

Switch tactics: Bake, boil, or broil meats and other foods you'd normally
fry.

Cut back: Cut the amount of cheese and other fatty ingredients in your
favorite recipes by one half, or replace them with low-fat versions.

Get saucy: Try replacing some or all of the fat in baking recipes with applesauce.

Go veggie for a day: Replace meat in dishes with beans or meat substitutes
like tofu or vegetarian crumbles.

Slow cook: Use a slow cooker to turn lean meats, vegetables, and beans
into delicious soups, stews, and casseroles without adding fat.

Spice things up: Add flavor but not fat to foods with dried and fresh
herbs and spices. From the sweet and citrusy flavors of basil and
lemongrass to the distinctive flair of cilantro to the richness of
curry, a world of flavor awaits your exploration.

Get to know yogurt: Replace the sour cream on your table with low-fat
plain yogurt. It makes a great topping for baked potatoes.

And remember, no matter what you're cooking or baking at home, always
keep portion control in mind when you sit down to eat it. Moderation
is a key to success!

From: www.dukediet.com


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