Garlic-It provides a flavor boost.
Lemons-They"re perfect for salad dressing, sauces, sauce ingredients.
Limes Meringue nests-Just add berries and some fat-free yogurt and you have instant, miniature fat-free desserts.
Rice cakes Oats-Use it for oatmeal, granola bars, pancakes, or crumble topping.
Onions Pasta Popcorn-It"s an excellent low-cal snack. Just skip the b.u.t.ter and sprinkle with 2 tablespoons grated cheese.
Pumpkin seeds-They"re great in salads. Rumor has it that they"re an aphrodisiac too!
Rice (brown, basmati, Thai, and Arborio) (brown, basmati, Thai, and Arborio) Rice noodles-They"re ready in seconds.
Sunflower seeds HERBS AND SPICES.
Basil-Keep a fresh pot on your windowsill if possible.
Bay leaves Black peppercorns Cilantro-Get it fresh if possible.
Coriander seeds c.u.min seeds Dried chili flakes-Should be used sparingly, but it saves having to chop fresh chili peppers.
Fennel seeds Mint-Use fresh if possible.
Nutmeg Oregano-Dried is best for a more intense flavor.
Paprika Parsley-Use fresh and flat-leaf.
Sage-Get it fresh or dried.
Thyme-Dried is fine.
Adding flavor through herbs and spices is an easy route to low-calorie cooking without compromising on taste.
CONDIMENTS.
Aged Balsamic vinegar-Makes a fat-free dressing or dip.
Capers Chicken and beef stock Cocoa Cornstarch-Use it for thickening sauces and gravy.
Dried porcini mushrooms Extra-virgin olive oil-Buy the best quality you can; the deeper the flavor, the less you"ll use.
Fructose-This is a sugar subst.i.tute. Use about a fifth less than you would sugar.
Gherkin pickles-They"re good as a snack, but they also add flavor when sliced onto a pizza, pasta, or fish.
Honey-It"s good for adding sweetness.
j.a.panese sesame and seaweed seasoning-Sprinkle it over rice and stir-fries for flavor, color, and bite. It makes a good crust for salmon.
Maple syrup Vegetable bouillon Miso paste-Just add boiling water for instant miso soup. It"s also an easy way to jazz up steamed veggies.
Mustards (Dijon, brown, grainy)-Use it for salad dressings, glazes, and sandwiches. (Dijon, brown, grainy)-Use it for salad dressings, glazes, and sandwiches.
Olives Oyster sauce-It is a low-cal, low-fat stir-fry sauce, and is delicious over green veggies or an omelet with scallions.
Panko-These j.a.panese breadcrumbs are available at the ethnic/Asian grocery aisle. They"re even worth ordering online.
Red wine vinegar Rice wine vinegar Sea salt-Experiment by trying Maldon, or one of the many other varieties to enhance flavor.
Soy sauce-Not just for Asian cooking, it also adds depth and color to gravies and sauces. Mix soy, lime, chili flakes, garlic, and coriander for an impressive dip. Or just drizzle it over rice.
Sun-dried tomatoes Sweet chili sauce-It"s perfect for dipping or brushed over shrimp before grilling.
Tabasco sauce-It adds heat to food when you"re fresh out of chili peppers or don"t want to risk rubbing your eyes after chopping one (ow!).
Tahini-This sesame seed paste is good on rye bread or vegetables and for making hummus.
Thai fish sauce-Okay, it smells awful awful, but trust us, it tastes nothing like that. Once you start using it to add that extra something to dishes, you won"t know how you"ve survived without it.
Vanilla beans-The seeds transform a simple dish like fruit and yogurt into something special.
Wasabi-Because some like it hot!
White wine vinegar Worcestershire sauce-It creates a flavor explosion in meaty dishes.
FRIDGE AND FREEZER FAVES.
Bacon-Believe it or not, a little (regular or turkey) goes a long way.
Bread (pitas, flour tortillas, and whole grain)-Stock them in the freezer.
Cheddar cheese-The stronger the flavor in cheese, the less you"ll need to use.
Feta cheese-It"s handy for slicing into salads or on pizza.
Dark chocolate-Get at least 70% cocoa solids (if available).
Frozen fruit and vegetables-Buy several, such as peas, lima beans, corn, and summer fruits.
Parmesan-Never buy the grated type! Do it yourself and you"ll eat less, especially if you use a microplane grater (see page 52).
Peanut b.u.t.ter-Used sparingly, this is a healthy source of protein. It makes a filling snack on whole grain bread or rice cakes.
Prosciutto Tofu (solid, not silken)-It"s a low-fat protein, great to slice into cubes for last-minute salads and stir-fries.
Half-size bottles of wine or champagne-Buying a whole bottle sometimes means that you have to finish it!
Fat-free yogurt-This is one of the few fat-free versions of a product that really works. You can use this as a subst.i.tute for cream, creme fraiche, mayo, or whenever you need something creamy. CYT loves the thick "Greek style."
CANNED FOOD.
Anchovies-They"re wonderful for adding flavor. Try these (even if you think you don"t like them) forked into a paste to add saltiness and depth to dressings, dips, and sauces.
Beans (black, red, white)-They provide a quick, low-fat and easy source of protein to make salads, stews, and Mexican dishes more filling.
Chickpeas-Add them to salads and couscous or toss in the food processor with tahini, garlic, olive oil, lemon juice, and c.u.min to make hummus.
Salmon-It"s handy to flake into salads.
Sardines Tomatoes-They"re a must-have for speedy pasta sauces.
Tuna in water
Kitchen Equipment Good, fast, fuss-free cooking is all about the equipment you use. You don"t have to spend a fortune or clutter your work surfaces with appliances-we"re talking about a few choice pieces that will make your food lighter and your life easier. Here are CYT faves.Beautiful plates-What"s the point of great-looking food on dull, chipped plates?
Blender-You won"t need this and a food processor and a handheld blender unless you"re an avid cook (with a big kitchen), but a coun-tertop blender is great if you often make smoothies and soups in large quant.i.ties. A gla.s.s container is a better investment than plastic. It comes in handy for c.o.c.ktails, too!
Immersion or stick blender-This is handy for smaller quant.i.ties, such as making a soup or smoothie for one or two. It"s portable, doesn"t take up much room, and is easy to clean.
Hand mixer-Like a handheld blender, this is portable, easy-to-clean, and saves aching arms if you"re whisking egg whites or making a cake.
Standing mixer-If you love to bake, you can"t live without this workhorse!
Food processor-If you have room, leave this out on your kitchen coun tertop permanently and you"ll use it more often. Once you realize what a time-and labor-saver this is, you"ll fall in love. In addition to blending, pureeing and whisking, you"ll use it for cakes, making breadcrumbs, and whipping up toppings and spreads.
Ridged griddle or grill pan-For grilling meat, fish, and veggies, this is low-or no-fat fast cooking with an extra smoky flavor. Those barbeque-style griddle marks make you feel like summer is with you all year round.
Paper towels-They"re good for blotting grease off food after cooking.
Metal tongs-It"s the easiest way to turn food on the grill or in the pan, and to transfer food to plates.
Microplane grater-A kitchen must-have, this makes lightning quick work of citrus zest, ginger, garlic, and cheese. A little goes a long way, so you"ll be able to cut down on the amount of cheese you use without noticing.
Good-quality pans-Use two or three saucepans with thick, st.u.r.dy bases, tall sides, stay-cool handles, and well-fitting lids. Make sure to have a large, heavy-based, nonstick saute pan that can be used for searing/flash-frying, and a ca.s.serole dish. Stainless steel looks stylish, wears well, and is easy to clean.
Omelet pan-It"s perfect for quick meals for one or for toasting nuts. Buy nonstick and you won"t need oil.
Pastry brush-It"s good for lightly oiling food before cooking.
Pepper grinder Plastic containers-You"ll need airtight ones for storing leftovers or for when you"re super-organized and make food in batches to freeze for future meals.
Nonstick roasting pan-Buy one with a st.u.r.dy base.
Sharp knives-Even just one super-sharp, high-quality knife is an investment you won"t regret.
Spatula-It gets the food to where it needs to be.
Steamer-This is an absolute kitchen essential. Some saucepans come with a steamer that fits on top or you can buy a universal steaming basket that fits into the pan.
Large wok with a lid-If you care for your wok and season it after every use, you"ll hardly need any oil. Wok lids are useful when steaming veggies.
Wooden cutting board-It lasts longer than plastic.
Wooden spoons-Perfect for nonstick pans, combining ingredients, and is an all around great tool.
And the Won"t-Miss-"Em Items?
If you have any of the following, save s.p.a.ce by donating them to a thrift store. Life"s too short to use a:
Blunt knife Deep-fat fryer Egg poacher Electric juicer Pasta maker Pressure cooker Sandwich press Yogurt maker
Where Did All the Calories Go?
Now that you"ve invested in the right equipment, you"re ready to get cooking. In addition to choosing lower-calorie foods, what you do with them can make a real difference to your waistline. As you familiarize yourself with the CYT recipes over the following pages, you"ll pick up lots of ideas for cooking without the fat or extra calories.Instead of frying, grill, bake, or stir-fry food using minimal oil in a nonstick pan. using minimal oil in a nonstick pan.
Poaching in a liquid (such as water or stock) is fat-free and an excellent way to keep meat and fish moist and full of flavor. A chicken breast, for example, tastes much more succulent poached in stock than roasted. Just cover the food in liquid, add some herbs or aromatics like carrot, onion, or ginger for a flavor boost. Place a lid on the pan and cook for the same amount of time you would roast, grill, or fry.
Try cutting the amount of sugar in recipes in half (apart from ours, which are already low). It works for most dishes except jam, meringue, and ice cream. Or use one of the sugar subst.i.tutes recommended on our list of cupboard ingredients on page 48.
Steaming vegetables preserves more color, flavor, nutrients, and crunch than boiling. You can also use your steamer for fish and meat. If you have a stacking system, such as a bamboo steamer, put the vegetables that will take longest to cook at the bottom.
Buy lean cuts of meat and trim off excess fat before cooking-or ask your butcher to do it for you-and remove the skin from poultry.
Even if a recipe does call for some oil for roasting or frying that doesn"t mean all of it has to end up in the dish. You can drain off the fat at any point during cooking and transfer food onto paper towels to blot it before serving.
If you need to prevent sticking, use a pastry brush to put the oil onto the food itself, not not the pan, griddle, or grill. This way you"ll use much less. When you grill meat on a griddle, a common mistake is to add more oil because you think it"s stuck. Don"t-the meat will release itself from the ridges once it"s charred. the pan, griddle, or grill. This way you"ll use much less. When you grill meat on a griddle, a common mistake is to add more oil because you think it"s stuck. Don"t-the meat will release itself from the ridges once it"s charred.
When stir-frying in a wok, you only need a tiny drizzle of oil to start. Keep the food moving in the wok and the wok moving over the heat and nothing will stick. Then, to steam the food, add a splash of liquid such as water or soy sauce and put on the wok lid. Most dishes that you think have to be fried are just as successful grilled on a nonstick griddle.
To save on washing up and soul-destroying oven cleaning, line your grill pan and the bottom of your oven with foil to catch drips. You can even line roasting trays with a nonstick sheet.
Comparative Cooking Methods
FILLET OF COD:.