Use non-stick cookware
You don’t have to spend a fortune to equip your kitchen for fat-free cooking. One good-quality non-stick pan should be more than enough.
With a good non-stick skillet or wok, you can stir-fry or sauté without any oil. Simply heat your skillet before adding the food. You may add a tablespoon or more of water or broth to prevent sticking, and stir often.
Though the uses for non-stick cookware are limitless, you’ll find it particularly helpful for delicate fish filets or egg dishes, both of which are particularly prone to sticking.
Replace butter and oil with cooking spray
First off, we have to get one thing straight — most cooking spray is actually oil. The advantage of using spray is that it lets you control and limit the amount you use. Since you’re trying to restrict your intake of fat, you’ll want to spray lightly and wipe away any residue.
Grill, bake, broil, braise or slow cook meat instead of frying it
All of these techniques free you from having to use butter or oil. For example, coat chicken or fish in breadcrumbs, and bake (“oven fry”) them. Sautéing is fine, too, just be sure to use minimal amounts of oil, non-stick spray or broth instead of oil or butter.
Here are some more tips that are so simple, they don’t even require any explanation!
• Use fat-free chicken broth or fat-free milk to replace butter and heavy cream in mashed potatoes
• Try fat-free evaporated milk in creamy soups and casseroles instead of heavy cream
• Oven-fry potatoes instead of making or buying French fries
• Use herbs and spices to boost the flavor your food
• Substitute reduced-fat cheeses for full-fat ones, and reduce the amount you use
• Choose reduced fat sour cream or yogurt instead of full-fat versions for dips, spreads and dressings
• Replace some of the fatty ingredients, like eggs and butter, in baked goods with applesauce or plain nonfat yogurt a Food Lover, you’re well on your way to a slimmer waistline.