Healthy, Flavorful Cooking Techniques

[ajrsmom]

Reductions: Increase the flavor of poultry, vegetable or wine-based stocks by boiling them until they are reduced in volume. You'll be left with a more flavorful base for sauces or glazes.


2. Starches as thickeners: Use pure starches (such as arrowroot or cornstarch) to thicken sauces and gravies. Unlike flour, they require no added fat.


3. White sauces: Make rich coating sauces with yogurt cheese (see #5), cornstarch and cooking liquids instead of roux-based methods which require added fat.


4. Roasted meat gravies: Strain fat from cooking juices and add dealcoholized wine (I prefer Ariel) or fruit juice to make flavorful lowfat gravies.


5. Yogurt cheese: Try straining plain, nonfat yogurt overnight. It becomes a dense, creamy cheese to use in sweet and savory spreads, sauces and toppings. Choose a high quality, lowfat yogurt that doesn't contain gelatin to inhibit separation of the liquid whey.


6. Smooth vegetable sauces: Use cooked, pureed vegetables that have been seasoned with herbs and spices as a flavor-filled base for sauces, vegetables and casseroles.


7. Vinaigrette broths and sauces: Replace a portion of the oil in vinaigrette with broths, juices, herbs and spices to make tasty, low fat sauces and dressings.


8. Brown onion sauces: Slowly caramelize onions over low heat -- they can become the base of a rich, dark, sauce for a number of hearty dishes.


9. Bao Syang: Shallow fry onion, garlic, fragrant herbs and spices in a small amount of cooking oil -- their perfume will enfuse an entire dish with irresistible aroma and flavor.


10. Egg substitutes: Commercially made egg substitutes are simply eggs with the yolks removed. Fat- and cholesterol-free, they can be used in many egg dishes as well as for baking. After a taste test, we found we prefer Egg Beaters.


11. Whole grains: Packed with texture and nutrients, grains can add variety, ethnic flair and satisfaction to a variety of meals.


12. Seasoned rice: Grains of rice are like tiny sponges: they soak up the flavors of stocks, juices, wines, herbs and spices in which they are cooked.


13. Pureed beans: Beans, pureed into a buttery smooth paste, can be used as a convenient and lowfat base for nutritious sauces, savory spreads and soups.


14. Rice and cheese crusts: Use rice, Parmesan cheese, seasonings and an egg white to make crusts for quiches and savory pies.


15. Bread crusts: Hollow out a crusty loaf of bread and use it to make a simple and interesting crust for a variety of fillings.


16. Stack and steam: Layer steamers over a steaming pot and everything from vegetables to desserts will cook perfectly -- all at the same time.


17. Roasted vegetables: Familiar vegetables can be transformed into smoky, sweet tasting sensations by baking them in a very hot oven.


18. Meat in the minor key: Supplement smaller portions of meat with imaginatively presented vegetables and whole grains for a satisfying meal.


19. Grind your own meat: The tastiest ground meat for any dish is possible when you grind your own in a processor or meat grinder. And, you'll be able to control its fat content.


20. The Maillard Reaction: As tomato paste cooks, the natural sugars caramelize; this is a handy way to deepen and enrich the flavor of sauces and stews.


21. Etouffee: A classic technique that is useful for lowfat dishes. Food is browned, then surrounded by aromatic ingredients and simmered in a small amount of flavorful liquid.


22. Leave poultry skin on: SautÈ, broil, grill or roast fish or poultry with its skin intact -- then remove and discard skin before serving. You'll find the meat will stay moist, but as low in fat as if it were cooked "skinless."


23. Pasta: Pasta is naturally low in fat and easily enhanced with glistening, delicious low-fat sauces and interesting garnishes.


24. Fruit purees: Substitute fruit purees for part of the fat in cakes, cookies, muffins and other baked goods.


25. Cocoa: I use Dutch or European style cocoa in place of other forms of chocolate in baking. The flavor is richly chocolate -- but without the fat.