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March 28, 1986 - Image 90

Resource type:
Text
Publication:
The Detroit Jewish News, 1986-03-28

Disclaimer: Computer generated plain text may have errors. Read more about this.

;••

90

Friday, March 28, 1986

THE DETROIT JEWISH NEWS

COOKING

LEAPIN LIZARDS

We almost forgot to subscribe
to the Jewish News, Mom!

Cut Fats From Foods

BY GLORIA KAUFER GREENE
Special to The Jewish News

Statistics have shown that the
food we consume not only affects
our weight, but may well influ-
ence our general health and our
chances of suffering from dread
diseases.
A "food" that is particularly
high on the "bad" list is fat. Excess
fat intake has been implicated as
a possible cause of certain types of
cancer.
This relationship exists even if
the fat is unsaturated, so that
substituting large amounts of
polyunsaturated oil or margarine
for butter is not a realistic solu-
tion (though many cookbooks
preach this philosophy). However,
there are some easy ways to mod-
ify cooking techniques so that less
total fat is consumed.

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Tips to Cut Down on Fat
(and Calories)
Increase the proportion of chic-
ken (see next tip), turkey and fish
in the diet, and cut down on red
meat (which generally contains
more fat). (Certain kinds of fish
contain more fat than other fish;
but this fat has been shown to be
beneficial and is thus not a prob-
lem.)
Avoid highly-marbled red
meat.
Always remove the skin and
surface fat from chicken pieces be-
fore cooking. The leanest part of a
chicken . is the breast. The
drumstick is also very lean.
Extend ground beef with such
healthful, nonfat fillers as finely
chopped or grated raw vegetables
and rolled oats. Another very use-
ful extender is textured vegetable
protein or "TVP," as it is usually
known. Made from soybeans, it
sometimes has names such as
"soyburger." TVP is pareve and
very high in protein, but contains
little or no fat.
The amount of fat used for
sauteing can often be reduced,
particularly if a nonstick skillet is
used. If the food begins to stick,
add a small amount of water or
broth to the skillet, and cook until
most of it has evaporated. By that
time, the ingredients should be
tender. A small amount of a
flavorful fat such as olive oil or
real butter will add more taste to
dishes than. larger amounts of
bland fats. In some recipes, such
as those where onions are sauteed
in fat to begin a skillet dinner, all
the fat can be replaced with about
V4 cup bouillon or broth, and the
onions simmered instead.
Emphasize lowfat and nonfat

dairy products. Most ripened
(hard and semi-soft) cheeses and
cream cheese are very high in fat,
and may even be higher than an
equivalent weight of lean beef.
Cultured buttermilk is a rich-
tasting product that is actually
made from skim milk. Use but-
termilk and lowfat yogurt in
baked goods instead of sour
cream: Use evaporated skimmed
milk in coffee instead of cream.
In baked goods and other re-
cipes (such as meatloaf), substi-
tute two egg whites for one of the
whole eggs. Virtually all the fat of
an egg is in the yolk.
When preparing salad dres-
sings, cut way down on the oil and
increase the vinegar or add water
or broth. For dairy meals, use but-
termilk and/or plain yogurt to
make very lowfat dressings. Add a
bit of vinegar, some herbs and
seasonings to taste.
In many recipes, plain cocoa
may be substituted for melted
block chocolate, which is much
higher in fat. Carob powder is
even lower in fat than cocoa.
Substitute whipped evaporated
skim milk for whipped cream as a
dessert topping. If the evaporated
milk is very cold, it can be beaten
to triple volume.
For sandwiches and meat or
tuna salads, use '"imitation"
mayonnaise and similar salad
dressings that are imitations only
because they do not contain as
much fat as is required for the
standard product.
Grease baking pans with
nonstick vegetable sprays made
from lecithin, a soybean deriva-
tive.
When buying canned fish such
as tuna and sardines, look for
those packed in water or non-oil
sauces.
SWISS STEAK
WITH VEGETABLES
1 pound lean cube steaks (4
cube steaks)
cup beef boUillon made from
a cube or powder
1 medium-sized onion, thinly
sliced
1/2 to 1 tsp. dried thyme leaves
'hi tsp. ground black pepper
1 tsp. prepared mustard
1/2 cup plain tomato sauce
2 medium-sized carrots, cut
into 2- by 1/2-inch sticks
2 celery stalks, cut into 2- by
1/2-inch sticks
c l cup sliced fresh mushrooms
To serve:
Prepare 2 cups hot, cooked

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