There are many ways to reduce the amount of fat in your daily diet. Here are some cooking tips that will help you do that:

• Roast, grill, broil or braise meat, fish and poultry using nonfat cooking sprays. Or poach or bake these foods.
• Sauté or stir-fry in nonstick cookware, using stock, wine, or vegetable cooking spray.
• Remove fats from soups, sauces, and gravy using a fat separator (a small pitcher with a specially designed spout). Refrigerate stews and one-pot meals; scoop off the fat that rises to the top.
• Remove all visible fat from meat and poultry before cooking.
• Create sauces by adding stock or wine to pan juices and boil rapidly for a few minutes. As the sauce thickens, the alcohol evaporates, leaving flavor without the calories.
• Instead of making butter sauces with herbs, make herb sauces with a touch of unsalted butter.
• Use marinades of flavored vinegars, lemon juice or fruit juice to flavor your food before cooking instead of adding a rich sauce after it is cooked.
• Baste poultry and meats with stock instead of butter or margarine.
• Cook food sealed in a pouch of parchment paper or aluminum foil with a little wine, herbs, and lemon juice.
• Use your microwave to cook virtually fat-free: it cooks foods so quickly that they are naturally flavorful, juicy and tender.

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