My ADA

“How Would It Taste with This…?” Healthy Cooking Substitutes

August 25, 2005

Almost any dish can be made low-fat and low-calorie with a few recipe tweaks. Here are some tricks that every calorie-conscious cook should learn:

• Instead of sautéing in oil, use two tablespoons of water or low-fat chicken broth in a nonstick frying pan.
• Make vinaigrette dressing with one part oil, one part balsamic vinegar and one part strong black tea or citrus juice, such as orange or grapefruit.
• Roasted garlic makes a rich, buttery spread that can substitute for mayonnaise in potato, pasta and chicken salads.
• Use aged cheese. The stronger the flavor, the less you need. When a recipe calls for a mild cheese such as mozzarella or Monterey Jack, substitute aged cheddar, Asiago, imported Parmesan or an aged and smoked cheese.
• Toast nuts for greater flavor. Heat the oven to 350° and toast the nuts on a cookie sheet in a single layer for five minutes or until you can smell them.

Small healthful substitutions here and there can add up to big reductions in calories with no loss of flavor.

Produced by ADA’s Public Relations Team