Light Done Right!

Looking for ways to lighten up your favorite mealtime recipes? Making recipes healthier without compromising taste doesn't require a lot of extra time or effort, just a little kitchen know-how. Try one or two of the tweaks below next time you're cooking.

• Season foods with herbs and spices, instead of butter, high-fat sauces, or gravies
• Remove skin from poultry before cooking
• Trim away visible fat from meats before cooking
• Use healthy cooking techniques such as broiling, grilling, roasting, poaching, steaming or baking instead of frying
• Skip or limit breading on foods
• Replace half of the ground beef in a recipe with chopped mushrooms
• Buy your meat in 4-oz portions
• Use nonstick pans and cooking spray instead of butter or oil
• When stir-frying or sautéing foods, use a small amount of fat and more wine or broth
• Add extra veggies to mixed dishes, casseroles, pastas, soups, and stews
• Roast garlic and use with cooked veggies or as a substitute for mayonnaise in potato, pasta and chicken salads
• Skim off cooled fat from soups, sauces or gravies
• Use a pureed potato in place of cream to thicken soup
• Use reduced fat products in place of regular versions
• Make vinaigrette dressing with one part oil, one part balsamic vinegar and one part strong black tea or citrus juice
• Use sharp and aged cheeses. These have a stronger flavor, so you can use less
• In place of butter only, use half butter and half oil for less saturated fat

• Use herbs and spices for flavor instead of salt
• Add extra vegetables to dishes
• Use low-sodium broths in soups
• Use reduced sodium products
• Rinse canned veggies with water to wash off some of the sodium

• Add legumes, nuts, fruits, or vegetables to dishes
• Keep the peel on fruits and vegetables
• Substitute whole-grain pasta and rice in place of white

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