Right Starts
INSTEAD OF THIS:
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USE THIS:
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Ham hocks and fat back
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Turkey thighs
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Pork bacon
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Turkey bacon, lean ham, Canadian bacon
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Lard, butter, or other hard fats
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Small amount of vegetable oil
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Pork sausage
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Ground turkey breast
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Ground beef and pork
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Smoked turkey neck
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Neck bone
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Skinless chicken thighs
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Regular bouillons and broths
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Low sodium bouillon and broths
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Cream
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Evaporated skim milk
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Regular cheese
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Low fat or lite cheese
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High fat cut of beef*
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Top round, eye of round, round steak, rump roast,
sirloin tip, chuck arm, pot roast, short loin,
extra lean ground beef
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High fat cut of pork*
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Tenderloin, sirloin roast or chop, center cut loin chops
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High fat cut of lamb*
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Foreshank, leg roast, leg chop, loin chop
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* Sometimes less tender cuts of meat like round or rump need marinating. To add flavor and tenderize,
use an oil-free marinade. Place meat and marinade in a plastic bag and marinate for 1 to 2 hours in
the refrigerator. Throw away the marinade. Don't use it for basing while cooking the meat.
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| Steam your vegetables whenever you can. Use garlic, onions, and herbs for flavor.
Use very small amounts of butter, cheese, and sauces. |
| Use more herbs and spices to flavor greens and other dishes. Cut down on the
salt. Try adding Spanish onion and black pepper to black-eyed peas. |
| Always use low-fat (1% or 2%) or skim milk for cooking instead of whole milk or cream. |
| Put away that deep fat fryer. Try boiling, roasting, baking, grilling, braising, or
stir-frying with a little oil instead. |
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