The first way to lower fat in your favorite meals is in the preparation. Try these simple substitutions and methods for lowering the fat from meals when you're cooking:
Instead of sautéing in a lot of oil, use good nonstick cookware and no-stick vegetable or olive oil spray.
Use a defatting cup to defat stocks, soup bases, and drippings for gravy.
Avoid any recipe that asks you to use a deep fat fryer. Toss the fryer or use it as a planter.
Use cornstarch or flour alone instead of fat and flour to thicken soups and sauces.
Double the veggies, pasta, rice, and beans and halve the meat.
Substitute fat-free and lowfat dairy products for all high-fat dairy products, including whole milk and cream.
If you don't have time to cook dinner, choose lowfat frozen dinners or recipes that freeze well and make extra. That way, you have lowfat dishes ready to heat and eat, and you won't be tempted to stop at a fast-food place on your way home. Brown-bag lunch, too, so that you can control the fat in sandwiches, yogurt, and so on.
Learn how to flavor foods with spices and herbs.
Learn to make ten quick appetizers and ten fruit desserts that are lowfat.
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Source:http://www.dummies.com/how-to/content/how-to-lower-the-fat-when-cooking.html
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