Fry low-calorie ingredients lightly, using vegetable oil instead of butter or shortening, for healthy and flavorful dishes. Vegetable oils, such as olive oil and safflower oil, are low in saturated fat and help reduce bad cholesterol, while increasing good cholesterol. Cook with vegetables like carrots, which only have 25 calories per one 1/2-cup serving. Do not deep-fry food, but use as little as 1 teaspoon of oil and a few tablespoons of water or broth to keep foods moist and delicious.
Step 1
Wash the vegetables and slice them into similar-sized pieces for even heat distribution. Use vegetables such as carrots, kale, celery, zucchini or parsnips.
Step 2
Add the oil to the pan on medium heat. Warm the oil until it runs readily, then add the garlic to enhance flavor without increasing calories. Substitute shallots, onions, dried cumin or mustard seeds for the garlic, depending on your preferences. Saute the spices for one minute, or until they become aromatic. Brown the spices but do not burn them for the best results.
Step 3
Stir the chopped vegetables into the garlic and spices until they are lightly coated. Add the water and cover the pan to keep the vegetables moist without using extra oil. Substitute low-sodium vegetable broth to add more flavor without dramatically increasing the calories.
Step 4
Cook on medium to medium-low heat for five to 10 minutes, or until the vegetables become tender. Add extra water or broth if necessary to prevent sticking. Test the vegetables by skewering them with a fork. Remove the vegetables from the heat once the fork easily pierces the vegetables.
Step 5
Stir in the freshly chopped herbs to spice up your vegetables without adding fattening butter or melted cheese. Use fresh parsley, cilantro or basil, depending on your taste and the other ingredients. Serve your vegetables with whole grains and a lean source of protein for a balanced, low-calorie meal.
Tips and Warnings
- Use a non-stick pan and a low-calorie cooking spray to further reduce calorie content. Follow the directions on the cooking spray label for the best results. Substitute chicken broth and cooking wine for a flavorful way to fry meats without using a lot of oil.
Things You'll Need
- 1 1/2 cups mixed vegetables
- 1 tsp. oil
- Saute pan with lid
- 1 or 2 cloves of garlic
- 1/4 cup water
- 2 tbsp. freshly chopped herbs
References
- Utah State University Extension; Fat Substitution and Low-Fat Cooking; Melanie D. Jewkes, M.S., et al.; August 2008
- University of Wisconsin; Low Fat Cooking and Eating; May 2000
- "The All New All Purpose Joy of Cooking"; Irma S. Rombauer, et al.; 1997
- United States Department of Agriculture; Carrots, Fresh; April 2009
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