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Light and Low Fat Recipes

Tips and healthy alternatives for Southern dishes and others

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Lighter Potato Salad

Recipe: A Lighter Potato Salad

Lighter Potato Salad Image © Diana Rattray
It isn't easy, but there really are ways to lower the fat in traditional Southern recipes. Oven-frying using little or no oil will lower the fat dramatically, and simply cooking in fat at the right temperature can make a considerable difference in the amount of oil the food absorbs. Southern Fried Chicken and other deep-fried favorites might not be as authentic in texture and flavor, but the healthier alternatives can be very tasty.

Generally, the temperature for cooking breaded foods in deep fat should be around 375°. When cooked at lower temperatures the oil will penetrate to the food before an outer layer, or "protective shield" is formed. If the oil is too hot, the outer layer will burn before the food is cooked by the indirect heat.

Bacon grease and salt pork are often used to flavor beans, greens and other Southern dishes, but lower-fat smoked turkey wings or legs can be substituted. You'll get the smoked flavor and fewer calories from fat.

Using chicken breasts without the skin in dishes instead of whole fryers or dark meat will also make a big difference in some recipes, and be sure to remove the extra fat from the broth. Sure, fat makes food taste better, but so do herbs, spices, seasoning mixtures, marinades, butter-flavored sprays, and complementary vegetables!

Recipes

Skinny Key Lime Pie
Quick and Easy Minestrone
Black Bean Salad
Light Garlic Mashed Potatoes
Yogurt Chicken
Onion Corn Bread
Paprika Pork Tenderloin
Pinto Beans
Cabbage Soup Diet
Crockpot Garden Cabbage Soup
Pork Chops Braised In Milk
Yogurt Cheese
Light Pineapple Coffee Cake
Quick Jamaican Chicken
White Cream Sauce
Lemony Baked Catfish
Light Seafood Sauce
Collard Greens with Tomatoes
Cottage Cheese Herb Dip
Collards & Rice
Garlic Greens
Spinach with Red Peppers
Light Chicken Piccata
Light Honey-Poppyseed Dressing
Low Fat Greens
Low Fat Southern Fried Chicken
Low-Fat Angel Food Dessert Icing
Low-Fat Seafood Gumbo
Crockpot Glazed Chicken
Dieter's Chicken and Dumplings
Lite and Lazy Lasagna
Oven-Fried Chicken Breasts

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