Cook the Low Fat Way:
Sauces, Soups, & Casseroles

After making sauces or soups, cool them in the refrigerator and skim the fat from the top. Treat canned broth-type soups the same way. Try low sodium or reduced sodium soups to help cut down on sodium.
When making casseroles with cheese, try low fat cheese. Or use less regular cheese than the recipe calls for: If you use one that is sharp-flavored, you won't taste a difference. Mix just a little cheese into the dish, saving the rest for the top. That way, the dish still looks good and cheesy.
When you make creamed soup or white sauces, use skim, 1 percent, or evaporated skim milk instead of 2 percent, whole milk, or cream. To make a low fat sauce, thicken it with corn starch or flour. Or, if you have any leftover rice, grind it up in the blender and then add to the rest of the ingredients.
Make main dishes with pasta, rice, or dry peas and beans. If you add meat, use small pieces just for flavoring instead of as the main ingredient. Make extras and freeze the leftovers for other meals.

Sauces, Soups, & Casseroles -- TRY IT!

Check off one of these things to try. Do it today!

The next time I make a casserole with cheese, I'll cut down on the amount called for or use low fat cheese. I'll try using a sharp cheese for more flavor.

I'll experiment with a new bean dish or two. If I use meat, I'll use just a little for flavor.

Back to : Eating to Lower Your Cholesterol
Back to: Chapter 3 (Cook the Low Fat Way)
Meat, Poultry, Fish & Shellfish | Sauces, Soups, & Casseroles | Seasonings & Condiments | Convenience Foods

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