INGREDIENTS

INSTRUCTIONS

Roast, bake, grill, braise or broil meat, poultry & fish.
Fry & saute less often. Use a minimum of oil. Invest in nonstick
cookware & use an aerosol cooking spray.
Baste meats & poultry with stock or broth & a minimum of butter.
Use marinades of lemon juice, flavored vinegars or fruit juices mixed
with herbs when grilling or broiling & to tenderize leaner cuts of
meat.
Create sauces by adding stock or broth to pan juices & thicken by
boiling rapidly for a few minutes. Season with herbs & a touch of
wine.
Substitute plain lowfat yogurt in dips or sauces calling for sour
cream or mayonnaise. Also use lowfat yogurt to top baked potatoes &
chili.
Try stir fry. Use nonstick wok or saute pan & a small amount of oil.
Rely on microwave to reheat leftovers & cook fish, vegetables &
poultry with a minimum of fat.
Use small amounts of flavored oils, such as olive, sesame & chili
oil, to season vegetables, meats, sauces, stir fry & sauteed dishes.
Also, season cooked vegetables with herbs, lemon juice or stock.
Skim fat from homemade soups by chilling & removing the fat layer that
rises to surface.
Make favorite cheese based casseroles with lowfat or reduced fat
cheese. Top with a sprinkling of sharp cheese or grated Romano for
more flavor.
Use ground turkey or extra lean ground beef for casseroles, spaghetti
sauce, chili & skillet dishes.
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmkah001.zip

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