Learn the EatingWell Test Kitchen's 10 best cooking tips for making healthier homemade meals.
Step inside the EatingWell Test Kitchen-picture four home kitchens in one room-and you'll find us trying to solve problems. What problems?
We know you want recipes that satisfy your high standards of taste and health, but are easy and quick enough for a weeknight. So how do we do it? We turn to tricks and techniques we've learned over the past 10 years, some from the chefs and cookbook authors we work with, others developed through lots of trial and error, right here in our kitchen.
Some of our tastiest results include: comfort foods like mac & cheese and fried chicken that are light enough to eat every day, baked goods with more fiber but fewer calories and less fat, and even healthier ice creams. Our other challenge: we want to make sure that when you make our recipes you get the same great results. So we test our recipes repeatedly, using different equipment and several cooks. To celebrate our 10th anniversary, we're sharing 10 of our best healthy cooking secrets. Use them in your own kitchen to create healthy recipe makeovers of your own. Download a FREE Cookbook with Healthier Comfort Food Recipes!
1. Make rich dishes without the cream
Velvety sauces like those in fettuccine alfredo or hand crafted macaroni and cheddar are frequently stacked with spread, overwhelming cream as well as cheddar. We jettison overwhelming cream and make smooth sauces with low-fat milk that is thickened with flour. To make your own cream substitute: Combine 1 cup low-fat milk with 4 teaspoons universally handy flour; rush over medium warmth until percolating and thick. Cup for cup, thickened low-fat milk spares in excess of 680 calories and 53 grams immersed fat versus overwhelming cream! For rich servings of mixed greens, for example, potato plates of mixed greens, pick low-fat mayonnaise and additionally diminished fat acrid cream; a mix of the two tastes extraordinary. One tablespoon standard mayo has 90 calories and 10 grams fat versus 15 calories and 1 gram fat in low-fat mayo.
2. Take a stab at cooking with less oil
Extra-virgin olive oil and canola oil are our go-to, heart-sound oils for some plans. Be that as it may, despite everything they pack around 120 calories for every tablespoon, so we use them reasonably. Take a stab at adding less oil to your most loved sauté, plate of mixed greens or soup formula. When cooking on the stovetop, cast-iron, nonstick or veneer covered skillets and dish let you utilize minimal measure of oil with next to no staying.
3. Get firm "singed" nourishment without the oil
Avoid profound singing and attempt our broiler searing procedure: Dip chicken, fish or vegetables in milk, buttermilk or egg, dig in prepared flour or breadcrumbs, at that point cover with canola or olive oil cooking splash. Spot on a wire rack set on a heating sheet and prepare at 425° to 450°F until firm. Two bits of our stove seared chicken have around 40 percent less calories and 4 grams less soaked fat than two bits of customary singed chicken.
4. Amp up enhance without the salt shaker
The USDA prescribes constraining sodium utilization to under 2,300 mg (1 teaspoon salt) every day. However, keeping inside that rule can be precarious regardless of whether you make the vast majority of your dinners at home. Supplant a portion of the additional salt in a formula with sans sodium season promoters like a crush of lemon or lime as well as cleaved crisp herbs. Watch out for sodium in accommodation items like canned stock, tomatoes and beans as well. Frequently there is a lower-sodium alternative accessible, so check the sustenance board to look at among brands.
5. Utilize entire grains in heated merchandise
Supplanting a large portion of the universally handy flour in prepared products with entire wheat flour includes fiber (12 additional grams for every cup) and lifts basic B nutrients, zinc and magnesium. Take a stab at utilizing normal or white entire wheat flour in biscuits, breads and generous treats; utilize better finished entire wheat cake flour in cakes, pie coverings and fragile treats.
6. Swap great fats for awful fats
We love the flavor of margarine and realize it can't generally be supplanted totally, particularly in heated merchandise, yet to hold soaked fat under wraps, we use canola or olive oil rather than spread however much as could reasonably be expected. Tablespoon for tablespoon, margarine has multiple times more soaked fat than oil. Examination with your preferred formula by supplanting in any event half of the margarine with oil.
7. Go for egg whites instead of entire eggs
An egg white has just 16 calories and 0 grams of fat contrasted and 54 calories and 5 grams of fat in an egg yolk. Take a stab at utilizing 2 egg whites instead of 1 entire egg in practically any formula.
8. Thin down natively constructed frozen yogurt
For rich, smooth dessert that is lower in calories and fat than ordinary frozen yogurt, we utilize low-fat milk thickened with gelatin. It emulates the surface of full-fat frozen yogurt, yet cuts around 90 calories and 10 grams soaked fat (50 percent of our every day limit) per 1/2-cup serving.
9. Add grains or vegetables to substantial dishes
To keep ground meat dishes like meatloaf or burgers fulfilling without tipping the calorie scale, we include entire grains (like bulgur or darker rice) or diced vegetables (like mushrooms or peppers) to the meat to build up parcel size. It's likewise an extraordinary method to get more grains and vegetables into your eating regimen nourishments we regularly don't get enough of. Have a go at including 3/4 to 1 cup cooked grains or diced vegetables for each pound of meat
10. Lessen cheddar, keep the flavor
Utilizing less cheddar gives any dish a simple wellbeing update. Pick striking seasoned cheeses, for example, extra-sharp Cheddar, goat cheddar and Parmigiano-Reggiano, to give more flavor sway with less calories and less fat.
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