How to Slice Calories From the Foods You Love to Cook!

For many people, dieting means watery salads and tasteless frozen meals, but if you love to cook, you needn’t give up the foods you enjoy.  By downsizing portions, choosing more healthful ingredients and alternative cooking methods, you can slice and dice calories, without sacrificing flavor.  Even the most discerning ‘foodie’ can still hang out in the kitchen, take pride in a meal well done, and lose weight in the process – here’s how.

Learn the Art of Oven Frying

It’s no secret that fried food is loaded with fat calories and, even if you use ‘good’ oils such as olive or canola, they are still 120 calories per tablespoon.  For a healthier, low-cal version of your fried specialties, put away your frying pan, bring out the cookie sheet, and heat the oven high (425-450 degrees Fahrenheit).

Bread chicken, fish or vegetables with a well-seasoned mixture of bread crumbs, panko or flour.  Make a dip with beaten egg, skim milk and a tablespoon of canola oil.  For added flavor, stir in some Dijon mustard, dried herbs or cayenne pepper.  Always double bread the food by dry-coating, dipping in liquid, then dry-coating again.  Place the items on a sheet that is well oiled with a non-stick spray, and turn each piece half way through the cooking process, to ensure even browning on both sides.

Don’t Ditch the Dairy – Just the Fat

Believe it or not, you can still have your cheesecake and eat it too!  Low-fat and fat-free dairy products have improved in taste and texture in recent years.  Traditional cheesecake often calls for full-fat cream cheese, rich sour cream and whole eggs.  Healthier versions combine 1 percent cottage cheese with lighter Neufchatel, fat-free yogurt and egg replacement.  To trim it down further, skip the buttery crumb crust, and top with a sprinkle of chopped nuts instead.

If your favorite casserole calls for a white sauce, you can enjoy the creamy taste, and still slice the calories.  Simply replace full-fat milk with skim, add olive oil instead of butter, and stir in a splash of chicken broth before adding flour, to make up for the reduction in fat content.  When a richer ‘béchamel’ calls for eggs, try substituting egg whites to lower the cholesterol.

Whip Those Carbs Into Shape

One of the best ways to get good mileage from a carb is to eliminate the ‘whites’.  White or refined carbohydrates (bread, pasta, rice) have little nutritional value, digest quickly, and create blood sugar spikes that make us feel continuously hungry.  This encourages excessive food intake and subsequent weight gain.  Whole grain products are similar in calories but are higher in vitamins and minerals.  They have twice to three times the amount of protein and fiber, which means our bodies use those calories more efficiently, and our hunger is satiated for a longer period of time.

If you can’t imagine a pie crust with whole grain flour, start out using half white and half whole wheat, until your taste buds adjust to the nuttier flavor and crumbly texture.  Pack your basil-garlic pesto with high-protein, whole grain pasta.   Experiment with cookie recipes that use wheat germ, oats, and pureed fruits in place of white flour and butter.

Get Creative With Vegetables

Many wonderful cooks underestimate the appeal of a well-prepared vegetable.  Steaming and stir frying are certainly good ways to keep those greens crisp and healthy.  But after endless days of dieting, it can be hard facing down yet another boring plate of broccoli.

Try layering oven-roasted eggplant slices with a cinnamon-spiced meat sauce and grated parmesan cheese for a low-carb casserole.  If you crave mashed potatoes, but can’t afford the calories, mash a steamed head of cauliflower with some fat-free sour cream, a dab of vegetable oil spread, and fresh chives.

Lastly, remember that diet-conscious food preparation starts with careful measurements.  Make certain you have a well-stocked work station that includes measuring spoons, cups and an electronic food scale. You might be very surprised once you realize just how many extra calories you’ve been tossing into the pan.

By Linda S. Mills. Linda also writes for the Facebook Gadget Chit Chat.