|INSTEAD OF THIS:||USE THIS:|
|Ham hocks and fat back||Turkey thighs|
|Pork bacon||Turkey bacon, lean ham, Canadian bacon|
|Lard, butter, or other hard fats||Small amount of vegetable oil|
|Pork sausage||Ground turkey breast|
|Ground beef and pork||Smoked turkey neck|
|Neck bone||Skinless chicken thighs|
|Regular bouillons and broths||Low sodium bouillon and broths|
|Cream||Evaporated skim milk|
|Regular cheese||Low fat or lite cheese|
|High fat cut of beef*||Top round, eye of round, round steak, rump roast, sirloin tip, chuck arm, pot roast, short loin, extra lean ground beef|
|High fat cut of pork*||Tenderloin, sirloin roast or chop, center cut loin chops|
|High fat cut of lamb*||Foreshank, leg roast, leg chop, loin chop|
|* Sometimes less tender cuts of meat like round or rump need marinating. To add flavor and tenderize, use an oil-free marinade. Place meat and marinade in a plastic bag and marinate for 1 to 2 hours in the refrigerator. Throw away the marinade. Don't use it for basing while cooking the meat.|
Steam your vegetables whenever you can. Use garlic, onions, and herbs for flavor. Use very small amounts of butter, cheese, and sauces.
Use more herbs and spices to flavor greens and other dishes. Cut down on the salt. Try adding Spanish onion and black pepper to black-eyed peas.
Always use low-fat (1% or 2%) or skim milk for cooking instead of whole milk or cream.
Put away that deep fat fryer. Try boiling, roasting, baking, grilling, braising, or stir-frying with a little oil instead.