Here are some ideas for making your food even lower in fat:

• When frying or sautéing, get the pan and cooking oil very hot before you add the food. It will cook faster and thus absorb less fat.
• Remove fat from soup, gravy, sauce, or stew by refrigerating it - the fat will rise to the top and congeal, making it easy to remove. Or float a paper towel on top of hot soup to absorb fat.
• Cut down on the fat in cakes and other baked goods by substituting applesauce or fruit puree for an equal amount of oil, margarine, or butter in the recipe.
• Lower the proportion of fat in your hamburger by substituting beans or grains for some of the ground meat. They also enhance the flavor and boost the fiber content.
• Remove about half the fat from ground beef that will be used in chili, spaghetti sauce, or any recipe that calls for ground beef this way:
  • Crumble the beef into a bowl and microwave it on high for a couple of minutes.
  • Using a fork, break up the meat some more and pour off the grease.
  • Microwave the meat again until it looks cooked.
  • Put the cooked meat in a strainer and press out more fat, or place it on paper towels to blot it.
  • With the meat in a strainer, rinse it with hot (not boiling) water, and drain it completely.

Related information: Lifestyle changes: Manage Weight | Eating Well

Source:  University of California, Berkeley. Wellness Made Easy. 1999.